Tuesday 4 Feb - On The Minute For 5 Mins - 1 DeadLift (60/40), 1 Power Clean, 1 Front Squat, 1 Shoulder To OverHead, then 3 Min AMRAP - 1 DeadLift (60/40), 1 Power Clean, 1 Front Squat, 1 Shoulder To OverHead. 2 Min Rest. On The Minute For 5 Mins - 1 KettleBell Snatch (24/16), 1 KettleBell OverHead Squat, 1 KettleBell Front Squat, 1 KettleBell Swing then 3 Min AMRAP - 1 KettleBell Snatch (24/16), 1 KettleBell OverHead Squat, 1 KettleBell Front Squat, 1 KettleBell Swing

Strength - DeadLift

Monday 3 Feb - 5 Rnds - 30 Sec Power Snatch, 30 Sec Rest. 5 Rnds - 30 Sec PullUps, 30 Sec Rest. 5 Rnds - 30 Sec MedBall Clean, 30 Sec Rest

The crazy weather on Saturday didn't stop everyone coming in for a rockin' outdoor WOD!
Strength - Press

Sunday 2 Feb - Open Gym 2-4pm

Saturday 1 Feb - 'Partner Rep for Rep' - 3 Min AMRAP of each of the following - 1 x Rope Climb, 20m Bear Crawl, 15m Sled Push, 20m Tyre Drag, 1x Tyre Flip, 50m Sprint, 100m Row

Intro Session at 10am Today

You will go rep for rep for 3 Mins, with your partner, before moving onto the next station. There will be 2 mins rest to transition between exercises. 

This weekend we have a number of athletes in Sydney competing in the Again Faster All Stars Comp. Best of luck MJ, Megan, Tash, Sammy, Adam H and Adam B,  also to the 11 Milers, Trent, Dan K, Fintan, Dani, Kiaya, Tasha and Jade. 

Friday 31 Jan - 3 Rnd - 7 Clean & Jerk (75/50), 14 WallBall

Team strategising time!
Strength - OverHead Squat

Thursday 30 Jan - 9 Min AMRAP - 6 Box Jump, 12 DeadLift (60/40), 24 DoubleUnder

Another group cleared for takeoff and ready to WOD!

Strength - Split Jerk

Wednesday 29 Jan - 0-10 Mins - 1RM Power Snatch, 10-18 Mins - Max Burpees, 18-24 Mins - 1 RM Power Clean, 24-28 Mins - Max Burpees, 28-30 Mins - Max MuscleUps

Well done to MJ, Renee, Rhys and Sammy who competed in the NTWA comp on Sunday.

Also, thanks to all who came along and supported, the reason the weights go overhead is because you guys are in the crowd cheering for us!