Thursday 12 Jan - 15-10-5 - Chest To Bar PullUp, 30-20-10 - PushUp, 60-30-15 - SitUp

Strength - Clean & Jerk Complex

Wednesday 11 Jan - 'OPT Flight Simulator' - Double Under - 5,10,15,20,25,30,35,40,45,50,45,40,35,30,25,20,15,10,5

Strength - Back Squat

Tuesday 10 Jan - 20 Burpee, 200m Run, 18 Burpee, 200m Run, 16 Burpee, 200m Run, 14 Burpee, 200m Run, 12 Burpee, 200m Run, 20 Burpee

Monday 9 Jan - 5 Rnd - 1 Min Dumbbell PushJerk (15/10), 1 Min - Dumbbell Hang Power Clean, 1 Min Dumbbell DeadLift, 2 Min Rest

Strength - Dumbbell Squat Snatch

Sunday 8 Jan - Open Gym 2-4pm

Saturday 7 Jan - 'Hopper Deck'

A deck where every card is a different WOD. 

As each card is drawn the group decides yes or no. 

Yes means we do that WOD, no means we do 10 burpees then choose another card.

Always a fun one!
New 10am Saturday session starts today.

Friday 6 Jan - 'CrossFit Total' - 1RM Back Squat, 1RM Press, 1RM DeadLift

Of course holidays are also great for overhead squatting people on exotic beaches