Monday 3 Dec - 25 Min AMRAP - 10 Box Jump, 20 OverHead Lunge Step (20/15), 30 Double Under, 1 Rope Climb

Every 5 mins complete 30 lateral jumps

Sunday 2 Dec - Open Gym 2-4pm

Saturday 1 Dec - 'Wood' - 5 Rnds - 400m Run, 10 Burpee Box Jump, 10 SDHP (40/30), 10 Thruster (40/30), Rest 1min.

Compare to 8 Dec

This is a fundraiser WOD supporting The Commando Welfare Trust.

 32-year-old Brett Wood an Australian Special Forces Commando was killed in Afghanistan in May 2011. We will be participating in WOD 2 on Wednesday next week in honour of 2 other Australian soldiers killed in Afghanistan, Gallagher and McDonald. Any donations (Saturday or Wednesday) would be appreciated

Friday 30 Nov - 3 Rnds - 2 Wall Climb, 10 Pistol, 20m Bear Crawl

Strength - Press

Thursday 29 Nov - 3 Rnd - 100 SitUp, 50 KettleBell Swing (32/24), 25 MedBall Clean

Wednesday 28 Nov - Run 800m then 5-4-3-2-1 DeadLift (120/80), HandStand PushUp then Run 400m

Outstanding effort from Sammy D and her team taking out the Again Faster comp in Ipswich on the weekend. We are all very proud of you Sam!
Strength - DeadLift
New batch of shirts in today, get into them!

Tuesday 27 Nov - 12 min AMRAP - 3 Strict PullUp, 6 Push Press (50/35), 9 Box Jump

Strength - Front Squat

Dave with Coach Burgener, CrossFit's Oly Weightlifting Coach