Sunday 1 Mar - Open Gym 2-4pm

Saturday 29 Feb - 25-15-10 - Box Jump, Jumping PullUp, KettleBell Swing (16/12), Walking Lunge, Knees To Elbows, Push Press (20/15), Back Extension, WallBall, Burpee, Double Under. 400m Run after each set

This WOD can be done with a partner or solo.

Friday 28 Feb - 50cal Bike, 50 Squat, 50 Hand Release Burpee, 50 Squat, 50cal Row

Strength - Back Squat

Thursday 27 Feb - 3 Rnds - 4 Min Work/1 Min Rest - 25 PullUp, 25 Dumbbell Bench, 25 Box Jump Over

Strength - Bench Press

Wednesday 26 Feb - 2 Rnds - 30 Deficit PushUp, 30 Double Dumbbell Snatch (22.5/15), 100 Double Under

Skill - HandStand Walking

Tuesday 25 Feb - 5 Rnds - 200m Run, 10 Hang Squat Clean (40/30), 10 Toes To Bar

Strength - Clean

Monday 24 Feb - ‘Rrrrrrrrardio’ - 27 Min AMRAP - Row, Bike or Ski. Every 3 Mins - 4 Burpee Box Get Over (1.2m/1m)

Finisher - 3 Rnds - 20 KettleBell Russian Twist, 20 KettleBell Crunch, 20 Tea Pot
This week is once again bought to you by Sammy.

Sunday 23 Feb - Open Gym 2-4pm

Saturday 22 Feb - Partner WOD - 2 Rnds - 80 Cal Row, 100 Double Unders, 60 Toes To Bar, 100 Double Unders, 40 Burpee Box Jump Over, 100 Double Unders, 20 Power Cleans (70/50), 100 Double Unders, 10 MuscleUps

Thanks Em for another great Saturday Partner WOD

Friday 21 Feb - In 35 Mins - 21-15-9 - Dumbbell Squat Clean (22.5/15), Strict PullUp, Deficit PushUp. In any time remaining - 1RM Single Leg DeadLift

Thursday 20 Feb - 6 Rnd - Min 1 - Row, Min 2 - Rest, Min 3 - V-Sit, Min 4 - Rest, Min 5 - Jumping Squat, Min 6 - Rest

Wednesday 19 Feb - 7 Min AMRAP - 14 KettleBell Swing (32/24), 28 Double Under

Strength - Bench Press
Finisher - Over The Bar Slam Ball Thruster

Tuesday 18 Feb - ‘Tabata’ - 8 Rnds of Each - Clean & Jerk (60/40), Box Jump, Dumbbell Thruster (15/10), Knees To Elbows

Skill - HandStand Walking

Monday 17 Feb - In 32 Min - 400m Run, 50m Bear Crawl, 400m Run, 40m Plate OverHead Lunge (20/15), 400m Run, 30m Burpee Broad Jump, 400m Run, 2 Rope Climb, 400m Run, 1RM Snatch (In any time remaining)

Sunday 16 Feb - Open Gym 2-4pm

Saturday 15 Feb - Partner WOD - In 36 Mins - 10-1 - DeadLift (90/60), Mountain Climber. 10-1 - PullUp, WallBall. In any time remaining - Max KettleBell Swings (24/16)

Friday 14 Feb - 0-5 Min- 400m Run, 5-10 Min - 500m Row, 10-15 Min - Max Double Unders, 15-20 Min - 20 Dumbbell Burpee Box Step Overs (22.5/15), 20-25 Min - 40/30 Cal Bike, 25-30 Min - 20 Devils Press (22.5/15), 30-35 Min - 50/40 Cal Row or Ski

Thursday 13 Feb - 15 Min AMRAP - 15 Box Jump Over, 12 Toes To Bar, 9 Shoulder To OverHead (60/40)

Gymnastics WOD - 2 Rnd - 20 Strict HandStand PushUps, 20 Strict Toes To Bar, 20 Hollow Rocks

Wednesday 12 Feb - 3 Rnd - 30 PushUp, 30 Front Rack Lunge (50/35), 30 Lateral Burpee

Strength - Back Squat

Tuesday 11 Feb - 50 OverHead Squat (40/30), 75 Hang Snatch, 50 OverHead Squat

Strength - Hang Snatch

Monday 10 Feb - 10 Rnds - 5 Ring Dip, 5 Chest To Bar PullUp

Gymnastics WOD - 6-4-2 - Weighted Dip, 2-2-2 - Legless Rope Climb
Another week bought to you by Sammy.

Sunday 9 Feb - Open Gym 2-4pm

Saturday 8 Feb - Team of 3 WOD - 24 Rnds - 5 Burpee, 5 Hang Power Clean (60/40). 24 Rnd - 5 Burpee, 5 Thruster (60/40). 24 Rnd - 5 Burpees, 5 Power Snatch (60/40). Also accumulate 500/440 cal (Bike, Row or Ski)

Thanks to Em for another amazing Saturday WOD from CrossFit Play.

Friday 7 Feb - 5 Rnds - 5 Front Squat (60/40), 10 DeadLift (60/40), 15 Box Jump Over

Strength - Front Squat

Thursday 6 Feb - 6 Min AMRAP - 8 Dumbbell Clean & Jerk, 16 PullUps, 24 WallBalls. Rest 2 Mins then repeat

Gymnastics WOD - 5 Rnds - 30 Shoulder Taps, 20 Plate Halo, 20 Alternate V-Ups

Wednesday 5 Feb - 90sec Work/30sec Rest - 3 Rnd - 5 MuscleUp, 2 Strict HandStand PushUp, 90 Double Under. 2 Min Rest. 3 Rnds - 30/20cal AirBike, 2 Devils Press (22.5/15), 5 Burpee Box Jump. Rest 2 Mins then repeat.

Tuesday 4 Feb - 5 Rnds - 10 Toes To Bar, 10 Power Clean (60/40)

Strength - Power Clean

Monday 3 Feb - ‘Scardio’ - In 36 Min - 400m Run, 50/35cal Row, 1K Run, 2K Row, 1K Run, 50/35cal Row, 400m Run. In any remaining time Max Cals (any machine)

This weeks programming is bought to you by Sammy. Enjoy!

Sunday 2 Feb - Open Gym 2-4pm