Monday 1 Oct - On The Minute - 5 Mins - 10 KettleBell Swing (24/16), Max Box Jump. On The Minute - 5 Mins - 10 WallBall, Max Burpee. 30sec Rest after each minute.

Strength - PullUp

Sunday 30 Sep - Open Gym 2-4pm

Saturday 29 Sep - 50-40-30-20-10 - Dumbbell Snatch (22.5/15), 30-25-20-15-10 - Toes To Bar, 25-20-15-10-5 - Cals (Row, Bike or Ski), 15-12-9-6-3 - Burpee Over Wall

Friday 28 Sep - 2 Rnd - 400m Run, 10 Bar MuscleUp, 200m Run, 5 Ring MuscleUp

Skills WOD - 15 Min AMRAP - 10m HandStand Walk, 10 Strict Toes To Bar, 20 GHD Back Extension

Thursday 27 Sep - Partner WOD - 9 Min AMRAP - 15m DeadBall Lunges (40/25), 15m Bear Crawl. 2 Min Rest. 9 Min AMRAP - Farmers Hold (32/24), 60m Sled Push (90/60). 2 Min Rest. 9 Min AMRAP - 10 Tyre Flips, 20 Sledge Hits

Wednesday 26 Sep - 7 Min Up Ladder - WallBall - 2,4,6,8 etc - 3x 10m Shuttle Run after each set.

Skills WOD - 2 Rnd - 2 Min of each - Pistol, Triple Under, HandStand PushUp, Rope Climb.

Tuesday 25 Sep - 30 DeadLift (110/70), 20 Clean (75/50), 10 Snatch (50/35)

Monday 24 Sep - 100m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 200m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 300m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 400m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 500m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 400m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 300m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 200m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 100m Row, 10 PullUp, 15/10 PushUp, 15 SitUp

Sunday 23 Sep - Open Gym 2-4pm

Saturday 22 Sep - Team of 3 WOD - 110 Burpee PullUp, 120 Burpee Box Jump, 130 Dumbbell Burpee (15/10). 0-8 Min - Max Row (cal), 8-16 Min - Max AirBike (cal)

Friday 21 Sep - 50 Dumbbell Squat (15/10), 40 KettleBell Snatch (24/16), 30 ToesThru Rings, 20 Box StepUp (20/15), 1K Run, 20 Box Jump, 30 SitUp, 40 KettleBell Swing (24/16), 50 Squat

Thursday 20 Sep - 100m Run, 100m Lunge Walk, 200m Farmers Carry (32/24), 50 KettleBell DeadLift (32/24)

Finisher - 10 Min Ab AMRAP

Wednesday 19 Sep - 7 Min AMRAP - 3 Front Squat (50/35), 3 Push Press (50/35)

Strength - Front Squat and Press

Tuesday 18 Sep - 3 Rnd - 15 HandStand PushUp, 50 Double Under, 15/10 Dip, 50 Double Under

Skills - HandStand Walking and MuscleUp

Monday 17 Sep - 3 Rnd - 500m Row, 30 OverHead Squat (40/30)

Strength - Snatch Complex

Sunday 16 Sep - Open Gym 2-4pm

CrossFit Palmerston is hosting today’s NTWA competition. Come and support Daniel, Ruby and Kwow from 11am.

Saturday 15 Sep - In 40 Mins - 3 Rnd - 30 WallBall, 20 Box Jump Over, 10 DeadBall Over Shoulder (60/40), 5 Rope Climb. In any time remaining - 3RM Shoulder To OverHead

Friday 14 Sep - 3 Rnd - Every 5 Min - 15/10cal Bike, 400m Run

Strength - Every 2 Mins - 8 Rnd - 3 Back Squat

Thursday 13 Sep - ‘Jackie’ - 1K Row, 50 Thruster (20/15), 30 PullUp

Skills WOD - 4 Rnd - 1 Min Dip, 1 Min Pistol Squat, 30sec Rest

Wednesday 12 Sep - 3RM Sumo DeadLift. 3RM Bench Press

Tuesday 11 Sep - 12 Min AMRAP - 5 Strict PullUp, 5 Strict HandStand PushUp, 50 Double Under

Gymnastic Skills - HandStand Walking, GHD SitUps, Shoulder Taps

Monday 10 Sep - In 10 Mins - 7 Rnd - 10 KettleBell Swing (24/16), 10 Goblet Squat (24/16). In 10 Mins - 7 Rnd - 10 Dumbbell Snatch (20/15), 10 Dumbbell OverHead Squat (20/15)

Strength - Behind The Neck Push Press

Sunday 9 Sep - Open Gym 2-4pm

Saturday 8 Sep - In 40 Mins - 50-40-30-20-10 - Row (cal), Dumbbell Push Press (15/10). 400m Run after each round.

In any time remaining - Team Ski Erg

Friday 7 Sep - ‘Nasty Girls’ - 3 Rnd - 50 Squat, 7 Muscle Up, 10 Hang Power Clean (60/40)

Strength - Hang Power Clean

Thursday 6 Sep - 25 Min AMRAP - 5 Wall Climb, 10 Back Squat (60/40), 15 V-Sit, 30 SitUp

Wednesday 5 Sep - ‘Partner WOD’ - In 35 Min - 2 Rnd Each - #1 - Run 400m, #2 - Max Row. 2 Rnd Each - #1 - Run 400m, #2 - Max AirBike. 2 Rnd Each - #1 - Run 400m, #2 - Max Double Under. In any time remaining 3RM Front Squat

Tuesday 4 Sep - In 9 Min - 21-15-9 - Knees To Elbows, MedBall Clean. In 9 Mins - 21-15-9 - Burpee, Dumbbell Squat Clean (15/10)

Skills WOD - 11 Min AMRAP - 5m HandStand Walk, 10 Pistol Squat, 15 Triple Under

Monday 3 Sep - ‘Isabel’ - 30 Snatch (60/40)

Strength - Snatch Complex

Sunday 2 Sep - Open Gym 2-4pm