Saturday 29 May - 7 Rnds - 7 DeadBall Squat (60/40), 7 Toes To Bar, 7 WallBall, 7 Behind the Neck Press (20/15), 7 Burpee PullUp, 200m Run

Friday 28 May - Partner WOD - 100 Cal SkiErg, 50 Devils Clean and Jerk (15/10), 100 Cal BikeErg, 50 Devils Snatch (15/10)

Strength - 3 Rnds - 20 Split Stance Romanian DeadLift, 20 Goblet Good Morning, 20 Single Leg Glute Bridge

Thursday 27 May - 8 Rnds - 30/20 Cals - any machine. Rest for the time it takes for each round. Then 1K Run, 90sec Rest, 400m Run

Wednesday 26 May - In 35 Mins - 15-15-15-15-15 Burpee, 10-20-30-40-50 Box StepUp. In any time remaining build to a heavy complex of 3 Hang Snatch, 3 OverHead Squat

Daf completed his first Olympic distance triathlon on the weekend. Good one!

Tuesday 25 May - 16 Min AMRAP - 3 Strict HandStand PushUp, 6 Box Jump Over, 9 Kipping HandStand PushUp, 12 Goblet Squat (32/24)

Gymnastics WOD - 8-6-4-2 - Muscle Up (or PullUp) - 20 Plank Shoulder Taps after each set.

8-6-4-2 - Dip - 20 Hollow Rock after each set

Monday 24 May - 5 Rnds - 3 Power Clean (60/40), 6 Push Jerk, 9 Front Squat. 3 Min Rest. 3 Rnd - 9 Thruster (60/40), 18 Toes To Bar, 21 KettleBell Swing (24/16). 3 Min Rest. 1 Rnd - 75/50cal Row, 200 Double Unders

CFD teams from the Abode competition on the weekend.

Adam, Emma, Dani, Yosef, Paul, Val, Carl, Paddy, Billie, Nat, Laura, Mitch, Amy, Tai, Veronika and Steve. Great work everyone, we are very proud of you all!

Sunday 23 May - Open Gym 10 - 11am

WOD - In 36 Mins - 10-1 KettleBell Swing - 10/7 Cal Row after each set. 10-1 Goblet Squat - 7/5 Cal SkiErg after each set. 10-1 KettleBell OverHead Lunge - 10x7m Shuttle Run after each set. In any time remaining - Partner Cals (swap every minute)