Monday 18 Feb - In 32 Mins - 4 Rnd - 15 Toes To Bar, 20 Dumbbell Clean & Jerk (22.5/15), 30 Double Under. In any time remaining - 3RM OverHead Squat

Sunday 17 Feb - Open Gym 2-4pm

Sammy’s support crew who made the trip to the Australian CrossFit Championships on the Gold Coast a few weeks ago.

Saturday 16 Feb - Fight Gone Bad - 3 Rnds - 1 Min WallBall, 1 Min Sumo DeadLift HighPull (35/25), 1 Min Box Jump, 1 Min Push Press (35/25), 1 Min Row, 1 Min Rest

Friday 15 Feb - Team of 3 WOD - 3 Rnd - 1 - 400m Run, 1 - Max Cal AirBike, 1 - Rest

Skills WOD - 10 Min AMRAP - 1 Legless Rope Climb, 10 Pistol Squat, 20sec L-Sit Hold

Thursday 14 Feb - In 26 Min - ‘Swinging Annie’ - 50-40-30-20-10 - Double Under, SitUp, KettleBell Swing (24/16). In any time remaining - Max HandStand PushUp

Wednesday 13 Feb - Tabata - PushUp, Row, Strict PullUp

Strength - Snatch Complex

Tuesday 12 Feb - 3RM Front Squat. 1RM Behind The Neck Jerk