Monday 25 Aug - 20 Min AMRAP - 5 Burpee Box Jump, 10 Double Unders, 15 Squat. Every 2 Mins 1 Wall Climb

Strength - Snatch Balance

Sunday 24 Aug - Open Gym 2-4pm

Saturday 23 Aug - 'Team WOD' - 12 Min AMRAP - 200m Row, 6 Over The Rower Burpee. 2 Min Rest. 10 Min AMRAP - 20 Double Unders, 6 Burpee. 2 Min Rest, 8 Min AMRAP - 20m Bear Crawl, 6 Reverse Burpee

Finisher - 200m Tyre Flip Race

Friday 22 Aug - CrossFit Total - 1RM Back Squat, 1RM Press, 1RM DeadLift

Thursday 21 Aug - 2 Rnds - 600m Run, 10 PullUps, 6 Strict HandStand PushUp, 400m Run, 8 PullUps, 4 Strict HandStand PushUp, 200m Run, 6 PullUps, 2 Strict HandStand PushUp

Wednesday 20 Aug - 11 Min AMRAP (up ladder) - KettleBell Swing (32/24), Front Squat (40/30), Ring PushUp

 Was great to have Linzey Beister from Gold Coast Weightlifting Club drop in to train while he was here running the AWF Level 1 Course last weekend
Strength - OverHead Squat

Up Ladder - 1 rep of each, 2 reps of each, 3 reps of each and so on until 11 min is up

Tuesday 19 Aug - 300m Row, 200m Run, 100 Lunge Steps, 50 SitUps, 25 Squat Clean (60/40)

Liam T, 3rd place finish at The CrossFit High Reps Throw Down in Sydney last weekend, awesome!