We are sad to say this is Carol’s last session with us for a while as she moves to Tasmania to care for her Dad. Carol has been the queen of the 5:30pm session. Carol you will be missed but we eagerly await your return. Today’s workout includes one of Carol’s favorite movements – Deadlifts.

AMRAP in 15 minutes:
7 Deadlifts 100/70kg
14 Box jumps 24″/20″ (step down)
Run 100m

A. Five sets:
3 Front Squats + 5 Back Squats
*Build in load

B. Five cycles:
12 Dumbbell Bench Press *
20 Strict Sit-ups

*Choose a heavy repeatable weight.
Rest between efforts

Photo: Tim. Since starting with us in March it has been great seeing Tim’s quality of movement and confidence improve. You are doing awesome Tim. Keep up the great work!!!

For time:
18 Pull-ups
18 Hang Power Cleans 50/35kg
15 Chest to bar Pull-ups
15 Hang Power Cleans 60/42.5kg
12 Strict Pull-ups
12 Hang Power Cleans 70/50kg
12 Strict Pull-ups
12 Hang Power Cleans 70/50kg
15 Chest to bar Pull-ups
15 Hang Power Cleans 60/42.5kg
18 Pull-ups
18 Hang Power Cleans 50/35kg

Photo: Welcome to one of our newest members – Ryan (although you can’t see his face you can appreciate his perfect position).
Ryan is our current record holder on the Parallette/dip challenge 6/6 dips. As a high level acrobat and a National level Weightlifter we are excited to see these skills transfer to CrossFit. It is great having you with us Ryan!!

Ten rounds for time:
50m Sandbag Front Carry *
15/10 Push-ups
100 single skips
*Heavy but unbroken effort of sandbag carry.

Photo: Reminder our Fundraiser to HELP CHLOE GET TO THE CROSSFIT GAMES is on this Saturday. Come and join us for some fun!!! Everyone in attendance will be in the draw for a pair a Reebok Nano X4.

A. 12 minutes: Thrusters 5-5-3-3-2-2-2

B. Four rounds:
In 2 minutes:
10-12 Burpee Pull-ups
Max Unbroken Thrusters 42.5/30kg
Rest 90 seconds

Photo: Mel. It isn't long (July) until Mel and her team complete the Kokoda Challenge. They have been working hard in preparation for the 96km course.
They are close to the fundraising goal of $2000. If you would like to support their team in this challenge please consider donating a few dollars using this link .

0-4 minutes:
Run 360m
Max Pull-ups
4-8 minutes:
Run 360m
Max Push-ups
8-12 minutes:
Run 360m
Max Chest to bar pull-ups
12-16 minutes:
Run 360m
Max Ring Dips
16 -20 minutes:
Run 360m
Max Bar Muscle-ups
20-24 minutes:
Run 360m
Max Handstand Push-ups

*Regress the starting movement in the progressions as necessary E.g. Ring Row>Pull-up>Chest to bar pull-up.

Photo: Luka. So pumped to see you taking on new challenges and crushing it!!!

Five sets for load of:
5 Push Press
10 Front Rack Lunge
15 Deadlifts
*Use the same bar/load for all three movement and perform as a superset i.e. move straight from one exercise to the next without rest. Ideally the bar will not be dumped between the Push Press and the Lunge.
*Rest approx. 3 minutes between sets.

Every 4 minutes for 5 rounds:
25 Wall Ball 9/6kg
15 V-ups
50 Double-unders

*Record fastest and slowest efforts + total work time.

Photo: Ash taking on the dip challenge on the new parallettes. 1 dip + Parallette walk, 2 dips + Parallette walk… Continue until failure. Ryan currently holding the record 6/6 dips. Are you up for the challenge??

Five, 3 minute AMRAP:
3 Chest to bar pull-ups
5 Push-ups
7 Russian Kettlebell Swings 32/24kg

Rest 1 minute between cycles.
*Advanced athletes Dips

Photo: Congratulations to Stanley hitting lots of PBs including Cleans & Front Squats.

Four rounds for load/time:
15 Shoulder to Overhead *
Run 400m

*Choose a weight that allows for unbroken reps on the first round.

Photo: Holiday adventures with Mike & Chrissy. Absolutely love sharing their journey.