Thursday 23 Oct - 5K Run

Strength - DeadLift

The 5K Run will be 5 laps of our 1K track. It can be scaled to a shorter distance. This can also be done as a 5k Row instead, or a run/row combo, if a 5K run in the build up does not appeal! Or, just come in for the DeadLifts then roll out and stretch for 30mins.

Wednesday 22 Oct - 50 Dumbbell Squat Clean Thruster (20/15), Every Min 20m Farmers Carry. Rest 2 Mins. 40 Ring Dip, Every Min 10 Squat

Strength - Front Squat and PushPress

Tuesday 21 Oct - 6 Rnds - 30 Sec 10m Sprint, 30 Sec Rest, 30 Sec KettleBell Snatch (24/16), 30 Sec Rest, 30 Sec WallBall, 30 Sec Rest

 Sammy has done us proud again this weekend with an 11th place at The Schwartz's Challenge in Melbourne. She worked hard all weekend through 9 grueling WOD's, making light work of the heavy weights. Once again establishing herself as one of the dominating forces in the Australian CrossFit competition scene. Maybe a couple of rest days now Sam? Probably not....!

Monday 20 Oct - 10 Min AMRAP - 3 Clean & Jerk (75% of 1RM), 6 Strict Toes to Bar, 9 Burpee

Strength - Clean & Jerk

Sunday 19 Oct - Open Gym 2-4pm

Saturday 18 Oct - 10 Rnds - 200m Row, 5 DeadLift (75/50), 4 PullUp, 3 Toes to Bar, 2 Knees To Elbows, 1 Rope Climb

 Don't forget shin protection for the Rope Climb

Good luck to Sammy at The Schwartz's Challenge in Melbourne this weekend. This will be Sam's 3rd comp in 4 weeks!

Here is the link to the live feed GO SAM

Friday 17 Oct - 4 Mins - KettleBell Swing (24/16), 3 Mins - Burpee Box Jump, 2 Mins - Dumbbell PushPress (15/10), 1 Min - Weighted Jumping Squat (12/8)

 Strength - Back Squat and OverHead Squat