WOD

6am Heritage – Fun-Footy-Friday 3 rounds of 800m with 2 mins rest inbetween.

3 rounds: 10 Deadlift 50 Double Unders Today at the Park – new record for numbers in one session = 24! Team Ella, Team Kathryn, Team Abi and Team Ben all competed for Australia Day honours. Team Ella (blasted them all or added up wrong haha…) to take the title of first place. I hope…

Click here to register.  There are still spots available.  Doug and his awesome team host a great event – you will have fun, challenge yourself and get a taste of competition before the Open Qualifiers for the Games.  All abilities welcome!

7am Queens Park – Lindsay Street side (near where Baked Potato Man resides, not that you can eat potato on paleo mwaaahaaahaaa) 8am Breakfast afterwards. Bring a plate. 4pm Here at the gym. Have an awesome day! Oh, and snaps for Cam – got his muscleup!

It’s a surprise!

6am Heritage 9am ONLY: Morning routine has reverted to original plan due to school going back so NO 8AM. Yay for school drop-off and making lunches… Five rounds: Run 400m 20 Burpees 20 Pistols/15 Ring Rows

AMRAP 12 minutes 7 burpees 7 box jumps 7 kettlebell swings

6am HERITAGE! Be there or be square! Footy Friday (with an entree…) 5 rounds: 400m run 20 burpees 15 ring rows

“CrossFit Total” Back Squat Press Deadlift Also, the Kokoda Challenge is being held on July 16-17. Teams of 4. Register your interest and I can hook you up with a team. Have a look here.

“Elizabeth” 21-15-9: Clean (60/40) Ring dips