Wednesday 22 May - 40 Sumo DeadLift (60/40), 20 Over The Bar Burpee, 30 Hang Power Clean (60/40), 15 Over The Bar Burpee, 20 Shoulder To OverHead (60/40), 10 Over The Bar Burpee

Strength - Hang Clean & Jerk

Tuesday 21 May - Death By 10m Shuttle

Min 1=1x10m, Min 2=2x10m and so on, adding another 10m every minute, until you can no longer achieve the distance required for that minute

Monday 20 May - 200m Plate OverHead Carry (20/15), 50 Plate OverHead Lunge, 200m MedBall Carry, 50 WallBall, 200m Farmers Carry (24/16), 50 KettleBell Swing

Strength - Press

Sunday 19 May - Open Gym 2-4pm

Saturday 18 May - ‘Partner Kalsu’ - 100 Thruster (each) - Every Minute, On The Minute - 5 Burpee

1 Works, 1 Rests, swap every minute. 

This WOD can also be done solo if you would like to give it a go!

Friday 17 May - 45m KettleBell Front Rack Lunge (16/12), 400m Row, 35 Toes To Bar, 300m Row, 25 Dumbbell Snatch (22.5/15), 200m Row

Sammy will be in Wollongong this weekend competing at The Down Under CrossFit Championship, a sanctioned event where the top finishers qualify for The CrossFit Games. Click here to watch her swim in the freezing ocean and clean & jerk over 100kgs

Strength - Snatch

Thursday 16 May - In 15 Mins - 1K Run, in time remaining 2RM Hang Clean. 2 Min Rest. In 15 Min - 1K Row, in time remaining 2RM Push Jerk