Monday 20 May - 200m Plate OverHead Carry (20/15), 50 Plate OverHead Lunge, 200m MedBall Carry, 50 WallBall, 200m Farmers Carry (24/16), 50 KettleBell Swing

Strength - Press

Sunday 19 May - Open Gym 2-4pm

Saturday 18 May - ‘Partner Kalsu’ - 100 Thruster (each) - Every Minute, On The Minute - 5 Burpee

1 Works, 1 Rests, swap every minute. 

This WOD can also be done solo if you would like to give it a go!

Friday 17 May - 45m KettleBell Front Rack Lunge (16/12), 400m Row, 35 Toes To Bar, 300m Row, 25 Dumbbell Snatch (22.5/15), 200m Row

Sammy will be in Wollongong this weekend competing at The Down Under CrossFit Championship, a sanctioned event where the top finishers qualify for The CrossFit Games. Click here to watch her swim in the freezing ocean and clean & jerk over 100kgs

Strength - Snatch

Thursday 16 May - In 15 Mins - 1K Run, in time remaining 2RM Hang Clean. 2 Min Rest. In 15 Min - 1K Row, in time remaining 2RM Push Jerk

Wednesday 15 May - 10-8-6-4-2- Strict PullUp, KettleBell Press (16/12), Pistol Squat. 15-13-11-9-7 - PullUp, Dumbbell Push Press (20/15), Squat

Tuesday 14 May - 3 Rnd - 1 Min AirBike, 1 Min Row, 1 Min Double Under, 1 Min Rest

Strength - DeadLift

Tonight 6pm - YOGA, $10

The regular 6pm session is still on.