Monday 27 May - 5 Min AMRAP - 10 KettleBell Snatch (24/16), 20 Double Under. 3 Min Rest. 5 Min AMRAP - 10 Dumbbell Squat Snatch (20/15), 20 SitUp. 3 Min Rest. 5 Min AMRAP - 10 Plate Ground To OverHead (20/15), 20 Box Jump Over

Well done on your first muscleup Ros. Countless hours of progression work and many attempts have paid off!

Strength - Snatch Balance

Sunday 26 May - Open Gym 2-4pm

Saturday 25 May - ‘Bull’ - 2 Rnds - 200 Double Under, 50 OverHead Squat (60/40), 50 PullUp, 1 Mile Run

This WOD can also be done with a partner where 1 works, 1 rests and the reps are shared

Friday 24 May - In 35 Mins - 3 Rnd - 20 Cal (Bike, Row or Ski), 30 Single Arm Devils Press (22.5/15). In time remaining - 3RM Front Squat

Well done on your amazing efforts at The Australian CrossFit Championships Sammy. 

We are all so proud of you!

Thursday 23 May - 8 Min AMRAP - 6 PullUp, 6 HandStand PushUp, 12 Box Jump

Skills WOD - 12 Min AMRAP - 1 Strict MuscleUp, 3 Strict HandStand PushUp, 2 Rope Climb, 2 Wall Climb

Wednesday 22 May - 40 Sumo DeadLift (60/40), 20 Over The Bar Burpee, 30 Hang Power Clean (60/40), 15 Over The Bar Burpee, 20 Shoulder To OverHead (60/40), 10 Over The Bar Burpee

Strength - Hang Clean & Jerk

Tuesday 21 May - Death By 10m Shuttle

Min 1=1x10m, Min 2=2x10m and so on, adding another 10m every minute, until you can no longer achieve the distance required for that minute