
BEACH WOD SATURDAY
Time to hit the beach!!
Hope to see you all at 7:30am.
Where: Meet at Minkara Park (refer map below). This is the street running adjacent to BFresh.
Click here to see the MAP below.
Time to hit the beach!!
Hope to see you all at 7:30am.
Where: Meet at Minkara Park (refer map below). This is the street running adjacent to BFresh.
Click here to see the MAP below.
SATURDAY: BEACH WORKOUT @7:30am
A. AMRAP in 12 minutes:
3 Wall Walks
12 Hang Dumbbell Snatch 22.5/15g
16 Alternating lunge (body weight)
B. Run 3.2km or
Run 2km
Hey Team,
It is getting hot- time for a BEACH WOD this Saturday @7:30am. Check here for details.
Hope you can all join us!!
Four rounds for time:
15 Wallball 9/6kg
15 Burpee Box Jump overs 24″/20″
15 Wallball 9/6kg
60 Double-unders
*20 minute time cap
Photo: Missing this legend in the box. Hope you get better soon Greggy. xoxo
Partner workout
A. Two rounds:
0-2 minutes: 400m Row
Farmers carry 100m (2 x 22.5/15kg) + Max Shoulder to Overhead
Rest 2 minutes
B. Two rounds:
0-2 minutes: 1000m Echo
Deadball carry 50m 45/35kg + Max Deadball over shoulder
*Partner 1- starts on machine, Partner 2 on movement then swap. Complete all 8 minutes on Part A, rest then complete Part B (or vice versa).
Score = Total repetitions
*Scale: Choose weights that are repeatable under fatigue.
Photo: Happy 50th Birthday to our beautiful Karla. Wishing you an absolutely amazing day filled with everything you love (Hopefully starting with CrossFit :D)
A. Power Clean + Hang Squat Clean + Front Squats
B. AMRAP in 15 minutes:For completion:
0-5 minutes: Run 860m
5-12 minutes (EMOM x 7)
‘X’ Toes to Bar
12-17 minutes: Run 860m
17-24 minutes (EMOM x 7)
‘X’ Gymnastic Pull
24-29 minutes: Run 860m
*Choose your own repetitions
*Gymnastic pull- aim for a minimum of 3 reps at a repeatable difficulty.
*Advanced athletes aim for more technical movement/unbroken efforts
Photo: Jesse hitting a new competition PB for weightlifting. 81kg snatch & 95kg Clean & Jerk =176kg total. Great work Jess!!
To allow us to best manage the class logistics- athletes & equipment please ensure you have booked in via Mindbody.
Partner workout
A1. AMRAP in 5 minutes:
10 Deadball over shoulder* 45/35kg
20 Overhead lunge (22.5/15kg) 10 left/10 right
A2. Row 1000m/900m
Rest 3 minutes between Part A & B
B1. AMRAP in 5 minutes:
10 Burpees over paralette
10 Wall Ball 10/6kg
B2. Echo 2500m/2250m
Partner 1 Starts on Part A1, Partner 2 starts on Part A2 then swap.
A. Snatch – Technique focus
Working with a partner
YGIG x 7 cycles (Light load)
1 Snatch + 2 Snatch Balance + 3 Overhead Squats
YGIG x 10 cycles (Moderate load)
Snatch (Alternate between Power Snatch/Squat Snatch)
YGIG x 7 cycles (Increase in load)
Snatch (Any style)
B. Partner workout:
For time:
50 Devils Press 22.5/15kg
*Share reps anyhow
Photo: Goody making gains 😁
For time:
Run 1.6km
50 Toes to bar
100 Russian Kettlebell Swings
50 Strict Sit-ups
Run 1.6km
or
Active recovery
Bike 20 minutes (just move)
Mobility 20 minutes
Sauna 15-20 minutes
Photo: A beautiful surprise visitor – Diego with baby Rebecca. Xo