| Monday | 29/06/2015 | ||
| Warm-up | 2 Rounds | X Band Walks x 8 E/D | KB WBS x 8 |
| Gymnastics | 3 Rounds | Rope Climb x 1 | 3 Attempts at Handstand walk |
| Strength | Squat | ||
| MetCon | 6 Rounds | HSPU x 10 | |
| KBS x 30 (32/24) | |||
| After Party | 20 on/20 off x 4 | Hollow & Arch |
| Tuesday | 30/06/2015 | ||
| Warm-up | 2 Rounds | Scap Pulls x 8 | Wall Slides x 8 |
| Gymnastics | 3 Rounds | False Grip Chin up x 5 | Hollow Hold x 20s |
| Strength | Press | 12 Mins to Work up to Max Press + Push Press + Push Jerk | |
| MetCon | In 15 Mins | T2B x 10-1 | |
| Burpee x 1-10 | |||
| Run x 200m | |||
| After Party | 100 DU for time |
| Wednesday | 01/07/2015 | ||
| Warm-up | TGU x 5 Min | ||
| Gymnastics | Wall Walk x 3 Min | ||
| Weight Lifting | Snatch | 15 Mins to work up to Max Power Snatch | |
| MetCon | In Team of 2 Complete 16 total Rounds of | Dead Lift x 6 (100) | |
| Pull up x 6 | |||
| Wall Ball x 6 (9/6) | |||
| After Party | 2 Min Bar Hang |
| Thursday | 02/07/2015 | ||
| Warm-up | 3 Rounds | Tall Kneeling Activation x 10-15 seconds | Pallof Press & Lift x 5 E/S |
| Gymnastics | 3 rounds | H&C x 10 | Wall Kick ups x 5 |
| Weight Lifting | Clean | 15 Mins to work up to Max Power Clean & Split Jerk | |
| MetCon | 15 mins | Burpee box Jump x 40 (24/20) | |
| STOH x 30 (60/40) | |||
| Pull up x 20 | |||
| After Party | Face Pulls x 50 |
| Friday | 03/07/2015 | ||
| Warm-up | 2 Rounds | Cook hip lift x 6 e/L | Bretzel x 6 Breaths e/s |
| Gymnastics | 5 Rounds | Nose & Toes with 10s Hold | |
| Strength | Pull | 5 x 3 weighted Chin up | 5 x 3 Weighted Ring Dips |
| MetCon | Death by Front Squat (50% 1RM) | ||
| After Party | 3 Min Handstand walk practice |
| Saturday | 04/07/2015 | ||
| 11:00 – 11:45 | Mobility | ||
| 12:00 – 13:00 | Rx Weekly Challenge | Open Gym | CrossFit Make up |
| Monthly Challenge | For Time |
| Row x 100m | |
| Weekly Rx | 2009 CF Games Event 5 |
| 3 rounds | |
| Wall Ballx 30 (9/6) | |
| Power Snatch x 30 (35/20) |