A. Toes to bar technique development
EMOM X 10 minutes:
1 kip + 1 knees to elbow + 1 toes to bar
*Above is an example, various versions of this theme will be given on an individual basis.

B. Six efforts on a 2:30 minute cycle:
360m run

Photo: Josh going for a personal best clean with his support crew in check. Awesome work!!

EMOM X 4
3 X Muscle Clean (1 every 20 seconds)
*Maintain weight
Rest 1 minute
EMOM X 4
2 X Power Clean (1 every 30 seconds)
* Maintain weight
Rest 1 minute
EMOM X 10
1 X Clean (Any style).
*Climb in weight.

Photo: Marcus. Welcome to our crew. Great to have you with us.

For time:
Bike 1000m
50 Alternating Lunges 20/15kg plate
75 Wall ball 9/6kg
50 Box Step overs 20" 22.5/15kg X 1
Row 1000m

Photo: Paula. So proud of this lady. She has worked so hard and sacrificed to achieve her dream of becoming a police officer. She has now graduated and we couldn’t be happier to have her positivity back in the box.

Advance as far as possible in 20 minutes:
Run 180m
10 Dumbbell Push Press 22.5/15kg
5 Pull-ups
*Add 5 pull-ups per round

Photo: Socially distanced archway in celebration of Lloyd finishing the WOD. What a way to finish!!!

A. Overhead Squats 5-5-5-5-5

B. "Annie"
50-40-30-29-10 reps for time of:
Double-unders
Sit-ups

Photo: Izzy. Our CrossFit kids having fun and learning new skills. We love having these little champions training with us.

AMRAP in 30 minutes:
Run 360m
100m Farmers carry (24/16kg)
Incrementing Push-ups
Men: 10-20-30-40...
Ladies: 7-14-21-28...

Photo: Penny. Air high fives to this lady- Making the decision to increase her frequency and consistency in training and getting her mojo back. Great to have your sunshine back in the box.

A. Deadlift 5 X 3
*Maintain weight across

B. For time:
Row 500m
Run 560m

Photo: Chloe. Our beautiful girl who gives everything her best and is prepared to put in the hard yards. Despite beating me (Mum) most days she remains humble and always positive – making us so proud.

Thank you to Grant Williams (GW Photography) for the photo.

A. Bench Press:
Four sets X max reps.
*Choose a weight that allows for 15 to 20 reps in the first set and maintain.
* Three minutes rest between sets

B. 100 Burpees for time.

Photo: Danielle. Thank you for all you do for our community. You are always welcoming and encouraging to all members making their health and fitness journey enjoyable. It is always great to work along side you and to share Lloyds penalty beers with you. (Surely he has another 3 strikes??)

10-1 reps for load/time:
Hang Power Clean
Front Squat
Run 180m
*Barbell work must be unbroken/linked.
*20 minute cap.

Photo: Welcome Bernhard. Nothing makes me happier then seeing someone commit to their health and functionality. Bernhard has only recently started with us but already shows the signs of success with his frequency and consistency of training. Commit to the process, be positive, look long term and see how good life can get!!!