Monday 1 Aug - WOD: 7 Rounds - Min Row, Min Dumbbell Push Jerk, Min DeadLift, Min Bike or Ski, Min Rest

Public Holiday today - 8:30am & 4pm sessions

Sunday 31 July - 10 - 11am Open Gym & WOD

WOD: 1 Wall Climb, 5 Wall Ball, 10 Sit Ups

Saturday 30 July - WOD: 'Murph' - 1.6K Run, 100 Pull Ups, 200 Push Ups, 300 Squats, 1.6K Run

If you have a weight vest and want to wear it then bring it with you!

Friday 29 July - WOD: 3 Rounds - 3 Muscle Up, 6 Clean and Jerk, 9 Box Jump Over, 12 Cal, 15 Snatch Grip Deadlift

Skills WOD

Thursday 28 July - WOD: 5 Rounds - 10 Dumbbell Push Press, 15 Dumbbell Squat, 200m Run

Strength - 3RM OverHead Squat

Wednesday 27 July - WOD: Cash In; 3 Rounds - 4 x 7m KettleBell Front Rack Lunge, 10 Double KettleBell Snatch; Cash Out

Tuesday 26 July - WOD: 100 Toes To Bar, 100 Burpees, 100 Box Jumps, 100 Squats. Every 5 Mins, including 3,2,1...go! - 200m Run

Monday 25 July - WOD: AMRAP - 10Cals, 50 Double Unders, 10 Pistol Squats; EMOM - 10 Wall Balls, Max Pistol Squats; 10 Rounds - 5 Pull Ups, 10 Atomic Sit Ups, In Any Time Remaining - Max Pistol Squats

Sunday 24 July - 10 - 11am Open Gym & WOD

WOD: 4 Rounds - 2mins - Cals, 2mins - Burpees, 2mins - Sit Ups, 2mins - Wall Balls, 2mins - Rest

Saturday 23 July - WOD: 1.2/1K Row, 30 Box Step Up, 200m Dumbbell OverHead Carry, 900/750m Row, 30 DeadBall Lunge Step, 20 DeadBall Over Shoulder, 600/500m Row, 30 Russian Twist, 200m Plate OverHead Carry, 300/250m Row, 30 Cals, 200 Double Unders

Friday 22 July - WOD: 1K Farmers Carry, 30 Strict Press, 25 Front Squat, 20 Sumo DeadLift High Pull, 15 Push Jerk, 10 Wall Climb. In Time Remaining...Build to a 1RM Clean and Jerk

Public Holiday today - 8:30am & 4pm sessions

Thursday 21 July - WOD: 200m Run, Max Devils Press; 400m Run, Max Burpee Toes To Bar; 600m Run, Max Burpee Box Jumps; 800m Run, Max Reverse Burpees; 1K Run, Max Burpees

Wednesday 20 July - WOD: 15 - 13 - 11 - 9 - 7 Pull Up, 10 - 8 - 6 - 4 - 2 Bench Press, 5 - 4 - 3 - 2 - 1 Rope Climb

Tuesday 19 July - Solo or Partner WOD: 100 Cals, 100 Push Ups, 100 Hang Power Snatch, 100 Double Unders, 100 Sit Ups, 100 Dumbbell Hang Clean and Jerk

Monday 18 July - WOD: 'Kelly' 5 Rounds - 400m Run, 30 Box Jump, 30 Wall Ball

Sunday 17 July - 10 - 11am Open Gym & WOD

WOD: AMRAP - 20 Cal Row, 20 Single Arm Dumbbell Thruster, 15 Cal Bike, 15 Toes Thru Rings, 10 Cal Ski, 10 Devils Lunge

Saturday 16 July: Partner WOD or Solo - 6 Rounds - 20 Kettlebell Swing, 7 Cal Row; 6 Rounds - 15 Hand Release Push Up, 7 Cal Bike or Ski; 6 Rounds - 10 Russian Twist, 200m Run

Friday 15 July - WOD: 5 Rounds - 15 V-Sit, 10 Power Snatch, 5 HandStand Push Up

Strength: 4RM Back Squat

Thursday 14 July - WOD: AMRAP - 3 Wall Climb, 6 Strict Pull Up, 9 Hollow Rock, 12 Cal, 200m Run

Wednesday 13 July - WOD: 3 Ring Muscle Up, 30 Kettlebell Snatch, 3 Bar Muscle Up, 40 Front Squat, 3 Rope Climb, 50 Dumbbell Push Press

Strength: Dumbbell OverHead Lunge

Tuesday 12 July - WOD: Up Ladder - OverHead Squat, Burpee Box Jump

Strength: 1RM Behind The Neck Split Jerk

Monday 11 July - WOD: 'Annie' - 50 - 40 - 30 - 20 - 10 Double Under, Sit Up

Strength: 1RM Turkish Get Up

Skills WOD: Dips, Toes to Bar, Pistol Squats

Sunday 10 July - 10 - 11am Open Gym & WOD

WOD: 10 - 8 - 6 - 4 - 2 - 4 - 6 - 8 - 10 Pull Up, Push Up, Sit Up, Squat. *200m Run and 250m Row after each set

Saturday 9 July - WOD: 2 Rounds - Bike Cals, Seated KB Press, Burpee Onto Plate, Box Step Overs, Deadball Over Shoulder,

📸 danielarphoto

Friday 8 July - WOD: 'Ill Mill' 5 Rounds - 500m Row, 20 KettleBell Swing, 20 Push Up, 20 Wall Ball, 20 Pull Up

📸 danielarphoto

Thursday 7 July - WOD: AMRAP - 400m Run, Max Toes To Bar, 400m Run, Max HandStand Push Up

📸 danielarphoto

Strength: 1RM Pull Up

Wednesday 6 July - WOD: 5RM Bench Press, 3RM DeadLift

📸 danielarphoto

Tuesday 5 July - WOD: 21 - 15 - 9 Front Squat, Over The Bar Burpee

📸 danielarphoto

Strength: 1 Squat Clean, 2 Front Squat, 1 Split or Push Jerk

Skills WOD

Monday 4 July - WOD: 3 Rounds - 5 Rope Climbs, 10 Toes Thru Rings, 15 Box Jumps, 20 Sit Ups, 25 Lunge Steps, 30 Double Unders

Thanks ian_richardson_ for an amazing handstand workshop!

Sunday 3 July - 10 - 11am Open Gym & WOD

WOD: 100 Cals, 10 Wall Climbs, 100 V-Sits, 20x10m DeadBall Carry, 1K Run, 30 Devils Press. *Partition However

Saturday 2 July - WOD: 600m Run, 60 Lunge Step, 60 WallBall, 500m Row, 50 Sit Ups, 50 Box Step Up, 400m Run, 40m Bear Crawl, 40 Kettlebell Snatch, 300m Row, 30 Jumping Squat, 30 DeadLift, 200m Run, 20 Toes to Bar, 20 Plate Twist, 100m Row, 10 Rope Climb Progression, 10 DeadBall Over Shoulder