Tuesday 1 Feb - WOD: 7 min AMRAP - 3 Bar Muscle Up, 6 HandStand Push Up; Every 2 mins for 7 Rounds - 1 Power Clean, 7 Front Squat; 7 min AMRAP - 15 Push Press, 10 V-Sit

Monday 31 Jan - CFHQ WOD: 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 Thruster, 1 Push Press, 1 Push Jerk, 1 Split Jerk

Sunday 30 Jan - 10 - 11am Open Gym and WOD

📸 danielarphoto

WOD: 10min AMRAP - 15 WallBall, 10 V-Sit; 10min AMRAP - 15/12cals, 40 Lunge Step; 10min Cap - 2 Rounds - 15 WallBall, 10 V-Sit, 15/12Cals, 40 Lunge Step

Saturday 29 Jan - Partner WOD: 100cal Row, 100 Back Squat, 200 Double Unders, 100 Sit Up, 100cal Bike or Ski

Friday 28 Jan - WOD: 4 Rounds - 1min - Chest to Bar Pull Up, 1min - Seated Press, 1min - Sumo Deadlift High Pull, 1min - HandStand Push, 1min - Rest

Strength: 3RM Seated Press

Thursday 27 Jan - WOD: 9 Rounds - 5/3 Ring Dip, 5 Squat Clean

Skills WOD: Legless Rope Climb, Pistol Squat, Triple Under

Wednesday 26 Jan - WOD: 30 Kettlebell Swing, 1K Run, 25 DeadLift, 400m Farmers Carry, 20 Burpee Pull Up, 1K Run, 15 Dumbbell Power Clean & Push Jerk

PUBLIC HOLIDAY - Sessions: 9:15am & 4pm

Tuesday 25 Jan - WOD: 5 Rounds - 200m Run, Wall Climbs, DeadBall Over Shoulder, Ring Muscle Up, Kettlebell Front Rack Lunge, Clapping Push Up; 5 Rounds - 250m Row, Wall Climbs, DeadBall Over Shoulder, Ring Muscle Up, Kettlebell Front Rack Lunge, Clapping Push Up

📸 danielarphoto

Monday 24 Jan - WOD: 50 OverHead Squat, 50 Box Jump Over, 50 Toes to Bar. Every minute, including 3,2,1...go!, 2 Burpee

📸 danielarphoto

Strength: 1 Power Snatch, 1 Squat Snatch

Sunday 23 Jan - 10 - 11am Open Gym and WOD

Saturday 22 Jan - WOD: AMRAP - 10 Box Step Up, 400m Run, 20 Dumbbell Snatch, 500m Row, 30 Dumbbell Push Jerk

Friday 21 Jan - WOD: 21 - 15 - 9 Chest to Bar Pull Up, Thruster

Strength: 2 RM Hang Squat Snatch

Thursday 20 Jan - WOD: Death by Burpees, Death by Double Unders, Death by Cals

Wednesday 19 Jan - WOD: 4 RM Press, 4 RM Back Squat, 4 RM Deadlift

Tuesday 18 Jan - Workout: 3 Rounds - 1 Rope Climb, 6 DeadBall O'Shoulder, 12 Pistol Squat, 20 KB Front Rack Lunge, 35 Atomic Sit up + Finisher

Monday 17 Jan - WOD: AMRAP - 5 Wall Climb, 200m Run

Gymnastics Strength: 1 - 5 Strict Pull Ups

Strength: 3 RM Push Press

Sunday 16 Jan - 10 - 11am Open Gym and WOD

WOD: 3 Rounds - Cals, Burpee Box Jumps, Wall Balls

Saturday 15 Jan - Partner WOD: 7 Rounds - 1 Wall Climb, 6 Power Clean, 12 Back Squats, 10 Cals

Friday 14 Jan - WOD: AMRAP - 10 Wall Ball, 5 Knees to Elbows; AMRAP - 10 Dumbbell Snatch, 5 V-SIt; AMRAP - 10 Kettlebell Swing, 5 Super Man

Thursday 13 Jan - WOD: "The Ghost" 6 Rounds - 1min Rowing, 1min Burpees, 1min Double Unders, 1min Rest; then 1K Run,

Wednesday 12 Jan - WOD: 50 DeadLift, 40 Front Squat, 30 Push Jerk, 20 Sumo DeadLift HighPull, 10 Power Snatch

Skills WOD: Handstand Hold/Handstand Walking Practice

Strength: 1RM Dumbbell Snatch

Tuesday 11 Jan - WOD: 2 Rounds - 50 Squat, 7 Muscle Up

Static Holds: 3 Rounds - 40 sec Hang, 20 sec Rest, 40 sec Squat Hold, 20 sec Rest, 40 sec Top of Dip Hold, 20 sec Rest

Muscle Up Warm Up: OTM - odd: 1 Strict Pull Up, 3 Kipping Pull Up; even: 1 Strict Dip, 3 Kipping Dips

OTM - 5 Unbroken Low Ring Muscle Up Transition

Monday 10 Jan - WOD: 400m Suitcase Carry, 40 KettleBell Snatch, 40 KettleBell Thruster, 400m Plate Over Head Carry, 40 Russian Twist, 40 Plate Bent Over Row

Strength: 5 RM Bench Press

Sunday 9 Jan - 10 - 11am Open Gym and WOD

📸 danielarphoto

WOD: Up Ladder - Cals, Ring Row, Push Up, Box Step, MedBall Clean

Saturday 8 Jan - WOD: 50 - 40 - 30 - 20 - 10 Sit Ups, Lunge Steps, Press, Toes Thru Rings, Mountain Climber

📸 danielarphoto

Friday 7 Jan - WOD: 10 - 1 Power Clean, Push Jerk

📸 danielarphoto

Skills: HandStand Walking Practice, Pistol Squat Practice, Triple Under Practice

Strength: 2 RM Power Clean & Jerk

Thursday 6 Jan - WOD: 1K Run, 100 Double Unders, 800m Row, 80 Lunges, 600m Run, 60 Sit Ups, 400m Row, 40 Burpee Bench Hops, 200m Run, 20 Strict Pull Up

📸 danielarphoto

Wednesday 5 Jan - WOD: 5 Rounds - 1 HandStand Push Up, 2 Toes To Bar, 3 Jumping Squat; 4 Rounds - 2 HandStand Push Up, 3 Toes To Bar, 4 Jumping Squat; 3 Rounds - 3 HandStand Push Up, 4 Toes To Bar, 5 Jumping Squat; 2 Rounds - 4 HandStand Push Up, 5 Toes To Bar, 6 Jumping Squat; 1 Round - 5 HandStand Push Up, 6 Toes To Bar, 7 Jumping Squat

📸 danielarphoto

Strength: 5 RM Back Squat

Tuesday 4 Jan - WOD: EMOM - 7 Rounds - 1 Squat Snatch, 3 OverHead Squat, Max Over Bar Burpee

📸 danielarphoto

Core Finisher: Plank Hold, L-Sit Hold, Side Plank, Hollow Hold, V-Sit Hold

Monday 3 Jan - WOD: 4 Rounds - 1 Min Dumbbell Hang Clean & Jerk, 1 Min Box Step Up, 1 Min Rest, 1 Min Push Up, 1 Min Pull Up, 1 Min Rest, 1 Min Cal Row, 1 Min Cal Ski or Bike, 1 Min Rest

📸 danielarphoto

Tomorrow’s sessions: 9:15am & 4pm

Sunday 2 Jan - 10am - 12pm Open Gym and WOD

📸danielarphoto

WOD: 5 Rounds - 200m Run, 10 Cals, 10 Burpee Plate Ground To Over Head; 5 Rounds - 200m Row, 40 Double Unders, 20 Dumbbell OverHead Lunge