WOD: Saturday

WODs July 26, 2024

Only the 7am session will run – join Luke, then…

Join us at 8:30am at CrossFit Contessa – for a WOD and Fundraiser Click here for details
We have 3 ladies from the Sunshine Coast: Sienna (14-15year – CrossFit Noosa), Rach (Masters – CrossFit Sisyphus ) & our very own Chloe heading to the CrossFit Games. Let’s celebrate their achievements and support them with a WOD and coffee.
A huge thank you to Amanda from CrossFit Contessa for organizing.

Partner relay
For time:
4 x 360m Run (YGIG x 2 each)
150 WallBall 9/6kg
4 x 360m Run (YGIG x 2 each)
360m Farmers Carry (2x16kg, 2x24kg) (Adv 2x24kg, 2 x 32kg)
4 x 360m Run (YGIG x 2 each)
80 Burpee Broadjumps (Burpee + 1m Broadjump)

*Share work anyhow

Photo: Grant & Danielle’s adventures in the USA before the CrossFit Games. Have an amazing time!! We are missing you. xo

chris

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Click here – I AM READY!! The scariest part of making change is taking your first step, however once you do you will be rewarded immensely. When you enter our doors you are greeted by the most amazing community. We are of all ages (age 12 -74 years young), athletic abilities (Absolute beginners to advanced), shapes and sizes (big, small and everything in between), BUT we have a common goal that brings us together – we work towards better health and fitness and leading our best lives. If you are in our gym (box) everyone in our community is cheering for you!!!If you are ready to take your next step towards better health and fitness? Our 5:30pm session (Monday to Thursday) is the perfect place to start! This class is suitable for anyone new to CrossFit. Our experienced coaches will make you feel at home as they guide you from start to finish. All you have to do is book in and turn up!! Regardless of your training history, our goal is to build your abilities and confidence assisting you towards better health and fitness. Don’t hesitate – come and join us for a FREE TRIAL SESSION.To get started click here – I AM READY!!

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Five x 3 minute rounds of:12 Hang Power Cleans 60/40kg20 Deadlifts 60/40kgMax Pull-ups Rest 3 minutes between cycles.Score= total repetition pull-ups