Wednesday 29 May - 2 Rnd - 1 Min - DeadBall Over Shoulder (60/40), 30 Sec Rest, 1 Min - Single Arm Dumbbell Press (20/15), 30 Sec Rest. 1 Min - Strict PullUp, 30 Sec Rest, 1 Min - Strict Ring Dip, 30 Sec Rest

Skills WOD - 3 Rnd - 1 Min Pistols, 1 Min HandStand PushUp, 1 Min - Shin Hop, 1 Min Triple Under/ Double Under - 30 seconds rest after each minute

Tuesday 28 May - 0-7 Min - 1K Run (rest in any remaining time). 7-14 Min - 1K Row. 14-21 Min - 60/40cal AirBike. 21-28 Min - Max Distance HandStand Walk. 28-32 Min - Mobility

Monday 27 May - 5 Min AMRAP - 10 KettleBell Snatch (24/16), 20 Double Under. 3 Min Rest. 5 Min AMRAP - 10 Dumbbell Squat Snatch (20/15), 20 SitUp. 3 Min Rest. 5 Min AMRAP - 10 Plate Ground To OverHead (20/15), 20 Box Jump Over

Well done on your first muscleup Ros. Countless hours of progression work and many attempts have paid off!

Strength - Snatch Balance

Sunday 26 May - Open Gym 2-4pm

Saturday 25 May - ‘Bull’ - 2 Rnds - 200 Double Under, 50 OverHead Squat (60/40), 50 PullUp, 1 Mile Run

This WOD can also be done with a partner where 1 works, 1 rests and the reps are shared

Friday 24 May - In 35 Mins - 3 Rnd - 20 Cal (Bike, Row or Ski), 30 Single Arm Devils Press (22.5/15). In time remaining - 3RM Front Squat

Well done on your amazing efforts at The Australian CrossFit Championships Sammy. 

We are all so proud of you!

Thursday 23 May - 8 Min AMRAP - 6 PullUp, 6 HandStand PushUp, 12 Box Jump

Skills WOD - 12 Min AMRAP - 1 Strict MuscleUp, 3 Strict HandStand PushUp, 2 Rope Climb, 2 Wall Climb