Friday 1 Jun - ‘OPT Flight Simulator’ - Double Unders - 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Hanging out to watch Sam compete at regionals this weekend?

Here’s the link to watch the events live https://games.crossfit.com/

Thursday 31 May - 6 Rnd - 1 Min PullUp, 1 Min - Dumbbell PushPress (15/10), 30sec Rest

Finisher - 400m Farmers Carry (32/24), 2 Min Rest, 200m Farmers Carry

Wednesday 30 May - 800m Run, 40 DeadLift (80/60), 800m Run, 30 Clean & Jerk (60/40), 800m Run, 20 Snatch (50/35)

Tuesday 29 May - ‘Tabata’ - WallBall, KettleBell Swing (24/16), Cal AirBike, Box Jump Over

Strength - Static Holds

Monday 28 May - ‘JT’ - 21-15-9 - HandStand PushUp, Ring Dip, PushUp

Strength - OverHead Squat

Sunday 27 May - Open Gym 2-4pm

Nyree is competing today at The Australian Weightlifting Masters Championships in Melbourne

To catch the action live click http://www.awf.com.au/webcast at 9:30am (Sunday)

Saturday 26 May - In 12 Mins - 800m Run then in any time remaining establish a 3RM Press. In 12 Mins - 1K Row then in any time remaining establish a 2RM Push Press. In 12 Minutes - 60/40 cal AirBike then in any time remaining establish a 1RM Jerk

Friday 25 May - 7 Min AMRAP - Burpee

Skills WOD - 9-6-3 - MuscleUp, 18-12-6 - HandStand PushUp

Strength -  Snatch

Thursday 24 May - 10 Min AMRAP - 5 Burpee PullUp, 7 Clean & Jerk (60/40)

Strength - Front Squat, Push Press and Split Jerk

Wednesday 23 May - 35 Toes To Bar, 15 Dumbbell Box Step Over (20/15), 35 V-Sit, 15 Dumbbell Box Step Over, 35 Russian Twist (20/15), 15 Dumbbell Box Step Over, 35 SitUp, 15 Dumbbell Box Step Over

Skills WOD - Tabata - Double Under, Pistol Squat, HandStand Hold

Tuesday 22 May - ‘Fast & Heavy’ - 21 Dumbbell Thruster, 400m Run, 18 Dumbbell Thruster, 400m Run, 15 Dumbbell Thruster, 400m Run

Strength - Back Squat

Monday 21 May - 10 Min AMRAP - 5 PullUp, 10 PushUp, 15 Squat. 2 Min Rest. 10 Min AMRAP - 5 Wide Grip DeadLift (40/30), 10 Power Snatch, 15 OverHead Squat. 2 Min Rest. 10 Min AMRAP - 5cal SkiErg, 10cal AirBike, 15cal Row

Sunday 20 May - Open Gym 2-4pm

Free Intro Session 10am

Saturday 19 May - 21-15-9 - KettleBell Swing (24/16), Burpee Box Jump, Cal Row, Dumbbell Snatch (20/15), Toes Thru Rings, Cal AirBike, MedBall Clean, Mountain Climber, Cal SkiErg

Friday 18 May - 5 Rnd - 3 Wall Climb, 3 Rope Climb, 6 DeadBall Over Shoulder, 200m Run

Thursday 17 May - 12 Min AMRAP - 10m HandStand Walk, 20 Pistol Squat, 10 KettleBell DeadLift (32/24)

Skills - HandStand PushUp, Muscle Up, Rope Climb, Shin Hop and Pistol Squat

Wednesday 16 May - 50 Double Under, 25 Squat, 50 Double Under, 25 Box Jump (70/60), 50 Double Under, 25 SitUp, 50 Double Under, Rest 3 Min, 10cal AirBike, 25 Squat, 10cal AirBike, 25 Box Jump, 10cal Bike, 25 SitUp, 10cal Bike

Tuesday 15 May - In 15 Mins - 10-1 - Bench Press (50/35), PullUp. In 15 Mins - 10-1 - Dumbbell Thruster (15/10), Dip

Monday 14 May - ‘Nancy’ - 5 Rnd - 400m Run, 15 OverHead Squat (40/30)

Well done on the 8k Mother’s Day Run - Donna, Steph, Lucy, Mel, Flynn, Ann, Marii and anyone else who was there.

Strength - Snatch Balance and OverHead Squat

Sunday 13 May - Open Gym 2-4pm

Saturday 12 May - 10 WallBall, 6cal Row, 10 KettleBell Swing (24/16), 6 Toes Thru Rings, 20 WallBall, 12cal Row, 20 KettleBell Swing, 12 Toes Thru Rings, 30 WallBall, 18cal Row, 30 KettleBell Swing, 18 Toes Thru Rings, 40 WallBall, 24cal Row, 40 KettleBell Swing, 24 Toes Thru Rings, 50 WallBall, 30cal Row, 50 KettleBell Swing, 30 Toes Thru Rings

Friday 11 May - 15 Min AMRAP - 50 Strict PullUp, 40 Thruster (60/40)

Gymnastic Strength - Tabata PushUps

Thursday 10 May - 0-10 Min -‘Randy’ - 75 Power Snatch (35/25). 10-20 Min - 1K Run. 20-30 Min - Partner AirBike (1 Min Work/1 Min Rest)

Wednesday 9 May - 4 Rnd - 10 GHD SitUp, 20 Lunge Step, 10 V-Sit, 20 Box StepUp

Strength - Front Squat

Tuesday 8 May - 4 Rnds - In 2 Mins - 200m Row, Max Over The Rower Burpees, 1 Min Rest. 4 Rnds - In 2 Mins - 20 Dumbbell Snatch (20/15), Max Toes To Bar, 1 Min Rest

Strength - Turkish Get Up

Monday 7 May - 20 Min AMRAP - 20 DeadLift (100/70), 20 Goblet Squat (24/16), 20 Dumbbell Push Jerk (20/15)

Session times today are 8:30am and 4pm

Sunday 6 May - Open Gym 2-4pm

Saturday 5 May - ‘Partner WOD’ - 150 Burpee, 100cal Row, 50x10m Sled Push (60/40), 100 Box Jump Over, 150 SitUp

1 Works, 1 Rests, Swap Every 30 seconds

Friday 4 May - 10-1 - Power Clean (60/40), Push Jerk (60/40)

Strength - Power Clean & Push Jerk

Thursday 3 May - 140 Squat, 120 SitUp, 100 Lunge Step, 80 PushUp, 60m Broad Jump, 40 Toes Thru Rings

Wednesday 2 May - 5 Rnd - Every 90sec - 10x10m Sprint

Dale is pleased to introduce Evelyn Mae, Lucas looks pretty happy too!

Strength - DeadLift and Power Snatch