Monday 31 May - 21-18-15-12-9-6-3 - Box Jump Over, Push Jerk (50/35)

Strength - Clean & Jerk Complex

Friday 28 May - Partner WOD - 100 Cal SkiErg, 50 Devils Clean and Jerk (15/10), 100 Cal BikeErg, 50 Devils Snatch (15/10)

Strength - 3 Rnds - 20 Split Stance Romanian DeadLift, 20 Goblet Good Morning, 20 Single Leg Glute Bridge

Tuesday 25 May - 16 Min AMRAP - 3 Strict HandStand PushUp, 6 Box Jump Over, 9 Kipping HandStand PushUp, 12 Goblet Squat (32/24)

Gymnastics WOD - 8-6-4-2 - Muscle Up (or PullUp) - 20 Plank Shoulder Taps after each set.
8-6-4-2 - Dip - 20 Hollow Rock after each set

Monday 24 May - 5 Rnds - 3 Power Clean (60/40), 6 Push Jerk, 9 Front Squat. 3 Min Rest. 3 Rnd - 9 Thruster (60/40), 18 Toes To Bar, 21 KettleBell Swing (24/16). 3 Min Rest. 1 Rnd - 75/50cal Row, 200 Double Unders

CFD teams from the Abode competition on the weekend.
Adam, Emma, Dani, Yosef, Paul, Val, Carl, Paddy, Billie, Nat, Laura, Mitch, Amy, Tai, Veronika and Steve. Great work everyone, we are very proud of you all!

Sunday 23 May - Open Gym 10 - 11am

WOD - In 36 Mins - 10-1 KettleBell Swing - 10/7 Cal Row after each set. 10-1 Goblet Squat - 7/5 Cal SkiErg after each set. 10-1 KettleBell OverHead Lunge - 10x7m Shuttle Run after each set. In any time remaining - Partner Cals (swap every minute)

Saturday 22 May - Pair Up Throw Down

Don’t worry if you haven’t got a partner for this WOD, you will be paired up at the session. 
Also, if you don’t want to pair up you can go solo.

Thursday 20 May - 50 PullUp - every break 10/7 PushUp. 70/50 PushUp - every break 5 PullUp. Rest 1 Min. 4 Rnd - 400m Run, 30 Squat. Rest 1 Min. 100 SitUps

This Saturday the WOD will be The CrossFit Pair Up Throw Down
You can register, enter your score and go on a worldwide leaderboard, like the open.
 If that’s not your thing, you don’t have to register, it will just be our Workout of the Day. 
This event is not judged, it’s just friendly competition and/or fun!
Pair up with someone or be paired up on the day.

Wednesday 19 May - 10 Rnds - Every 2 Mins - 4RM DeadLift

 Finisher - 5 Min AMRAP - Strict HandStand PushUp

Sunday 16 May - Open Gym 10-11am

Door open @10am. WOD starts @10:10am
WOD - ‘Double Tabata’ - Bike Erg, PushUps, Row, SitUps, AirBike, Squats.

Saturday 15 May - ‘Devils Mile’ - 400m Lunge Walk, 30 PushUp, 400m Broad Jump, 30 Squat, 400m OverHead Carry (20/15), 30 Burpee, 400m Bear Crawl

Both sessions tomorrow are at Casuarina Beach. 
We will go to breakfast at De la Plage after the 8:30am and have a couple of beers after the 4pm session. 
Bring plenty of water and sun protection. 

Friday 14 May - 3RM Hang Power Clean the 30 reps @50%. 2 Min Rest. 3RM Push Jerk then 30 reps @50%

Saturday we are taking it to the beach. Both the 8:30am and 4pm sessions will be at Casuarina Beach. 
Google Maps your way to Daribah Road Carpark, it’s a short walk to the beach from there. 

Tuesday 11 May - 4 Rnds - Every 2 Mins - 4 Wall Climb, Max Box Jump Over

Strength - Bench Press 
Skills/Gymnsatics WOD - 7 Min AMRAP - 1 Rope Climb, 3 Strict HandStand PushUp, 9 Hollow Rock

Monday 10 May - 5 Rnds - 30 sec Double Unders, 30 sec Rest. 5 Rnds - 30 sec WallBall, 30 sec Rest. 5 Rnds. - 30 sec - Atomic SitUp, 30 sec Rest

Strength - Back Squat
This Saturday we will WOD at Casuarina Beach (Yes, it is The Devils Mile!)
After the 8:30am we can go to De La Plage for breakfast and after the 4pm, Beers.

Sunday 9 May - Open Gym 10 - 11am

WOD - Partner or Solo - 100 Cal (any machine), 100 Mountain Climber, 100 Push Press (20/15), 100 Ring Row. Every Minute - 3 Burpee.
Doors open 10am. WOD starts 10:10am

Wednesday 5 May - ‘Nate’ - 20 Min AMRAP - 2 Ring Muscle Up, 4 HandStand PushUp, 8 KettleBell Swing (32/24)

Skills WOD - 3 Rnd - 1 Min Pistol Squat, 1 Min Triple Unders, 1 Min Rest

Sunday 2 May - Open Gym 10-11am

WOD - Death by 10m Sprint. Death by Calorie Row.
Doors Open 10am, WOD starts 10:10am