EMOM x 4 minutes:
3 Snatch (Light load)
Rest 1 minute
EMOM x 4 minutes:
2 Snatch (Moderate load)
EMOM x 10 minutes:
1 Snatch (Build in load)
Optional:
EMOM x 10 minutes: 30work/30rest (Any machine)
Photo: Lachie- it is so awesome watching Lachie’s progress in the box. Man makers definitely brought the best out – hitting 20kg.
A. Three rounds, each for time:
Row 350/300m
12 Burpees (over Parallette)
B. Three rounds, each for time:
Run 360m
12 Toes to bar
*Rest between rounds (approx. 5 minute cycle)
*Complete 3 rounds of A, then 3 rounds of B (or vice versa)
*Score: Fastest & Slowest on Part A & B + Total work time.
Photo: A huge thank you to Mandi @CrossFit Contessa for organizing an amazing fundraising morning for these 3 ladies -@Sienna_Lambert, Rach Robinson (@fiziorach), & @Chloesaliba06
Thank you to everyone that joined us for the morning and those that donated. Your support and generosity is greatly appreciated and will definitely help in covering expenses.
The excitement is building…. CrossFit Games here we come!!!
Photo: Congratulations to our beautiful, strong, smart Nata who has just graduated Master in Screen Production, majoring in producing. We are all so proud of everything you have already achieved and looking forward to sharing your future successes. Xoxo
A. 40-30-20-10 reps for time:
Step-ups 20″ (20/15kg Plate)
Alternating Dumbbell Snatch 22.5/15kg
100 Double-unders
*Advanced athletes increase Dumbbell weight.
B. Mobility
Photo: Davina having fun and learning lots training up to be a Life flight doctor. Looks like fun!!
A. Back Squats 5 x 5 (BLOCK 2: Week 1)
*Hold weight across sets (Aim to hold weight from 3rd or 4th set from last week 5-5-5-5-5)
B. Max Meters in 10 minutes:
Any machine
Part B provides a mental and physical challenge to see who can sit as close to their sprint threshold as possible for a longer duration.
Strategy is going to be key to your success.
How much do you need to adjust your pace to be able to maintain a good output for the entire 10 minutes.
A. Dumbbell Strict Press 5 x 8-10 reps
*Maintain load across
B. Five rounds for time:
10 Dumbbell Shoulder to Overhead *
15 Toes to Bar
Run 360m
Photo: End of Father & son training.
“The Chief”
Five, 3 minute AMRAPS of:
3 Power Cleans 60/40kg
6 Push-ups
9 Air Squats
Rest 1 minute after each AMRAP.
*Continuous count.
Photo: Congratulations Sas on her awesome result and effort during the 7 rounds of Man Makers. Completing 15kg and taking the best result for the ladies. So pumped for you!!!
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