Friday 3 April - 30 Min Up Ladder - 100m Run, Thruster (50/35), Chest To Bar PullUp, Box Jump Over

Public Holiday Timings Today, 8am and 3pm

Thursday 2 Apr - EMOM 4 Min - 1 MuscleUp, Max Ring Dip. 2 Min Rest. EMOM 4 Min - 2 Wall Climb, Max HandStand PushUp. 2 Min Rest. EMOM 4 Min - 3 Power Clean (60/40) Max Front Squat (60/40)

 Strength - Power Clean
EMOM - Every Minute, On The Minute

Wednesday 1 Apr - Back Squat 5-5-5-5-5. Press 3-3-3

The most exciting 7mins and 17 secs went down on Sunday in Melbourne when Sam took out the Blue Dinosaur Throwdown. 

We are all extremely proud of you Sammy and we can't wait to see you compete at the Regionals in May!!

Tuesday 31 Mar - 50 WallBall, 10x10m Sprint, 30 WallBall, 10x10m Sprint, 10 WallBall, 10x10m Sprint. Rest 5 Min. 50 Burpee, 10x10m Sprint, 30 Burpee, 10x10m Sprint, 20 Burpee, 10x10m Sprint

The determination and effort that Helen and Maria put into each open WOD this year was a standout highlight of the 5 week season. Well done ladies!

Monday 30 Mar - 'Partner WOD' - 1k Row, 100 Double Under, 1k Run, 100 Double Under, 100 KettleBell Swing (24/16), 100 Double Under, 10 Rope Climb, 100 Double Under, 10 Tyre Flip, 100 Double Under

Sunday 29 Mar - Open Gym 2-4pm

Saturday 28 Mar - Open WOD 15.5 - 27 Cal Row, 27 Thruster (42/29), 21 Cal Row, 21 Thruster, 15 Cal Row, 15 Thruster, 9 Cal Row, 9 Thruster

Scaled weight is 29/20

Open WOD timings - Friday 6:30pm, Saturday 8am and 3pm, Sunday 2-4pm or Monday night 7pm. The last WOD of the Open, time to give your absolute best!