A. EMOM x 4 minutes:
1 Power Snatch + 1 Hang Power Snatch + 1 Hang Squat Snatch (Light load)
EMOM x 4 minutes:
1 Power Snatch + Hang Squat Snatch (Moderate load)
8-15 minutes:
1 Power Snatch + 1 Hang Squat Snatch (Increment in load)

B. Overhead Squat Progression (Week 5)
5 x 1 (Tempo + Pause) OHS + 4 OHS
*Weight 80-90% 3RM
*Increment or hold load across sets.

Photo: Sophie & Nata at the Bytes production of Shrek. Master and appreciate – theatre style. I love this!!

Bring your long socks or wear tights. Both 7am & 8am will be running- Be sure to book in!! A. Rope Climb Skills B. EMOM x 20 minutes Min 1: 'X' Rope Climb Min 2: 'X' Lunge (Goblet) Min 3: Run 180m Min 4: Rest *Note: Scaling options are always available. Photo: We are missing Dob, but happy to see he has found a place to CrossFit. Going back to basics and we love it!!

A. Five rounds, each for time:
Dumbbell Bench Press x 15 (22.5/15kg)
Row 400m/350m

Rest between rounds

Photo: Grant – Functional fitness at the Deni Ute Muster – his beer was safe!!!

A. Superset of:
Deadlift 3-3-3-3-3-3-3 *Controlled descent
‘X’ Pull-ups *

*’X’ Choose a pull movement and repetitions to maintain across all sets.

B. Opposing ladder:
Deadlift 10-9-8-7-6-5-4-3-2-1
Burpees 1-2-3-4-5-6-7-8-9-10
*Deadlift weight should allow for unbroken movement.

Photo: Deb our Masters League 2024 poster girl. Looking great Deb!!!

A. EMOM x 10
‘X’ Wall Walks/Handstand Holds/Handstand Walks

B. Three rounds for time:
50-40-30-20-10 Double-unders
12-10-8-6-4 Dumbbell Push Press
Rest 1:1

*Eg. If it takes you 3 minutes to complete round/rest for 3 mins.

Photo: Luke & Sally mastering gymnastic skills.

A. Warm up – Technique focus (10-12 minutes)
Hang Power Clean 5-5-5-5-5
*Build to a heavy/not maximal

B. “Nasty Girls”
Three rounds for time:

50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans 60/42.5kg

Check out the original girls completing “Nasty Girls” – Nicole, Eva and Annie.

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A. Overhead Squat Progression (Week 4)
5 x 2 (Tempo + Pause) + 3 OHS
*Weight 75-85% of 3RM.
*Tempo 3-2-1 (3 down-2 pause- 1 up)
*Maintain load across all sets

B. 15 minutes AMRAP:
50m Farmers Carry 2×24/16kg
20 second L-Sit
Run 180m

Photo: If you are looking for some inspiration- here he is!! Greggy at 73 has recently achieved 2nd in the Masters League in New Zealand. Always challenging himself and helping others do the same. He is a tour guide for Kokoda spirit and takes group on long hikes around the Coast and Hinterland. If this sounds like your thing or you want a challenge talk to Greg – and try to keep up 😜

“Lest we forget”

We will be running one large 7am session. Lets get everyone together for a great hero WOD and breakfast afterwards. We hope to see you there.

CrossFit Hero WOD
“Nate”
AMRAP in 20minutes:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 32/24kg

A. 7 cycles incrementing in load:
Back Squat x 3 + Front Squat x 5

B. Choose your own adventure:
Strength: Strict tempo shoulder press 3-3-3-3-3-3-3 (Increase or hold weight)
Cardio: 5 x 600m bike (all out) Rest between efforts
or Mobility.

Photo: CrossFitters on holidays… Of course you find your local box to get some sessions in. Awesome work Natalia!!!