Wednesday 1 Jul - 10 Min AMRAP - 3 Muscle Up, 6 Power Snatch

Skill - HandStand Walking. Strength - Power Snatch

Tuesday 30 Jun - 3-6-9-12-15-12-9-6-3 - Power Clean, Push Press, Back Squat *5 Burpees after every set.

Strength - Power Clean, Push Press, Back Squat

Monday 29 Jun - 800m Run then 5 Rnds - 7 Strict HandStand PushUps, 14 V- Sit, 28 Box Step Up (22.5/15)

Sunday 28 Jun - Open Gym 2-4pm

Saturday 27 Jun - 15 Rnds - 2 Wall Climb, 20 KettleBell Swing (24/16), 200m Run

Friday 26 Jun - 7 Min Up Ladder - Clean & Jerk (60/40), Over The Bar Burpee

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

Thursday 25 Jun - 400m Run, 30 Toes To Bar, 400m Run, 30 Box Jump, 200m Run, 15 Toes To Bar, 200m Run, 15 Box Jump

Wednesday 24 Jun - 10m Sled Push. 1RM Bench Press. 1RM Farmers Handle DeadLift

Tuesday 23 Jun- 3 Rnd - 1 Min - AirBike, 1 Min - Dumbbell Squat Snatch (22.5/15), 1 Min - V-Sit, 1 Min - Hang Snatch (40/30), 1 Min - Rest

Strength - Dumbbell OverHead Lunge

Monday 22 Jun - ‘Fran’ - 21-15-9 - Thruster (40/30), PullUp

Strength - Thruster and PullUp

Sunday 21 Jun - Open Gym 2-4pm

Saturday 20 Jun - Partner WOD - 40 Min AMRAP - 1500m Farmers Carry (24/16). 5 Burpee Box Jump, 10 DeadLift (60/40), 15 SitUp

Friday 19 Jun - 3 Rnd - In 2 Min - 200m Run, Max KettleBell Swing (24/16). 2 Min Rest. 3 Rnd - In 2 Mins - 250m Row, Max Knees To Elbows. 2 Min Rest. 3 Rnd - In 2 Mins - 15/10cal AirBike, Max MedBall Clean

Thursday 18 Jun - 3RM Press. 3RM Back Squat.

Wednesday 17 Jun - 50 Atomic SitUp, 40 Squat, 30 PullUp, 20 PushUp, 10 Snatch, 20 PullUp, 30 PushUp, 40 Squat, 50 Atomic SitUp

Strength - Snatch

Tuesday 16 Jun - 10-1 - Bodyweight Power Clean, Strict HandStand PushUp

Thanks to CFHQ for this WOD

Strength - Clean & Jerk Complex

Monday 15 Jun - 200 Double Unders, 1K Run, 50 Burpee, 100 Double Unders, 500m Run, 25 Burpee

Gymnastics - Death By Strict PullUp 

Sunday 14 Jun - Open Gym 2-4pm

Saturday 13 Jun - Team of 3 WOD - 12 Min AMRAP - Row, Devils Lunge (22.5/15). 2 Min Rest. 12 MIN AMRAP - Row, KettleBell Thruster (24/16). 2 Min Rest. 12 Min AMRAP - Row, Plate Ground To OverHead (20/15)

Friday 12 Jun - ‘Nicole’ - 20 Min AMRAP - 400m Run, Max PullUps

Thursday 11 Jun - EMOM - 30 Mins - 1 DeadLift, 5 WallBalls

Wednesday 10 Jun - In 8 Mins - 2 Rnds - 15/10cal AirBike, 12 Burpee Over Plate, 3 Wall Climb. In 8 Mins - 2 Rnds - 15/10cal Row, 12 Over Rower Burpee, 3 Wall Climb. In 8 Mins - 2 Rnds - 50 Double Unders, 12 Reverse Burpee, 3 Wall Climb

Tuesday 9 Jun - Tabata - Toes To Bar, Box Jump Over, Thruster (40/30), SumoDeadLift HighPull (40/30)

Monday 8 Jun - In 35 Mins - 400m Run, 40 WallBalls, 400m Run, 35 SlamBalls, 400m Run, 30 KettleBell Snatch (24/16), 200m Run, 25 PushUps, 200m Run, 20 Jumping Squats, 200m Run, 15 PullUps. In any time remaining- 3RM Front Squat

Session times today are 8:30am and 4pm

Sunday 7 Jun - Open Gym 2-4pm

Saturday 6 Jun - 4 Rnds - 2 Mins SitUps, 30 sec Rest, 2 Mins Box Jumps, 30 sec Rest, 2 Mins Dumbbell Clean & Jerk (20/15), 30 sec Rest, 2 Min Burpee, 30 sec Rest

Friday 5 Jun - 7 Min AMRAP - 2 Bar MuscleUp, 4 HandStand PushUp. 2 Min Rest. 7 Min AMRAP - 2 Ring Muscle Up, 8 KettleBell Swing (32/24)

3 Rnds - 1 Min - HandStand Walk, 1 Min - Pistol Squat, 1 Min - Triple Unders, 1 Min - Rest

Thursday 4 Jun - 10 Rnds - 250m Row, 20 Sledge Hits, 10m Plate Push (15/10)

Wednesday 3 Jun - 100 Double Unders, 5 Rnds of Cindy, 75 Double Unders, 3 Rnds of Cindy, 50 Double Unders, 1 Rnd of Cindy

1 Round of Cindy is 5 PullUps, 10 PushUps, 15 Squats

Tuesday 2 Jun - ‘Grace’ - 30 Clean & Jerk (60/40)

Strength - Power Clean and Push Jerk

Finisher - 1K Run