Sunday 1 Nov - Open Gym 2-4pm

Saturday 31 Oct - 12 Min AMRAP - 20 Box Jump, 10 Burpee Box Jump, 20 Box Step Up (22.5/15), 10 Dumbbell Push Jerk. 2 Min Rest. 12 Min AMRAP - 10 Toes To Bar, 20 Knees To Elbow, 20 Wall Ball, 10 Weighted SitUp. 2 Min Rest. 12 Min AMRAP- 10m Sled Push (150/100), 20 Mountain Climber, 20 KettleBell Swing (28/20), 10 Goblet Squat

If you haven’t already you should watch the 2020 CrossFit Games. 

They are inspirational, motivating and emotional. 

Here is a highlight reel to get you started!

Friday 30 Oct - 2 Rnds - 20 PullUp, 30 PushUp, 40 SitUp. 2 Rnds - 15 Toes To Bar, 30 Seated Press (20/15), 40 Flutter Kicks. 1 Rnd - 5 Bar MuscleUp, 30 Dumbbell Push Press (15/10), 50 Russian Twist

Thursday 29 Oct - In 5 Mins - 60/40 cal Air Bike, Max Burpees. 2 Min Rest. In 5 Mins - 600m Run, Max Burpees. 2 Min Rest. In 5 Mins - 60/40 cal Row, Max Burpees. 2 Min Rest. In 5 Mins - 200 Double Unders, Max Burpees. 2 Min Rest. In 5 Mins - Max Burpees

Wednesday 28 Oct - 4RM Press, 3 RM Push Press, 2 RM Push Jerk, 1 RM Split Jerk

Tuesday 27 Oct - 100 Lunge Step, 3 Wall Climb, 75 KettleBell Front Rack Lunge (16/12), 3 Wall Climb, 50 Jumping Split Lunge, 3 Wall Climb, 25 Dumbbell OverHead Lunge (20/15), 3 Wall Climb

Skills WOD - 2 Rnds. - 2 Min HandStand Walking, 2 Min Triple Unders, 1 Min Pistol Squats 

Monday 26 Oct - 5 Snatch (60/40), 1 Rope Climb, 10 Clean (75/50), 1 Rope Climb, 15 DeadLift (100/70), 1 Rope Climb

Strength - Snatch, Clean and DeadLift