A. Deadlift 5-5-5-5-5
Superset with
Max Bench Press *
*Base weight that sees you failing at 15 repetitions on your first set.

B. Mobility

A trip down memory lane:
Only our very first members will remember this one (Chantal). This is one of my earliest CrossFit memories. After what felt like 100 no reps on my overhead squats I had tears streaming down my face as I stripped back the weight and continued to get no reps. I don’t think I spoke to Chris for a couple of days after this. The pain was real – after 14 years I think I am ready to go again. Chantal we need to do this one together.


‘Air Force’
For time:
20 Thrusters 42.5/30kg
20 Sumo Deadlift High-Pulls 42.5/30kg
20 Push Jerks 42.5/30kg
20 Overhead Squats 42.5/30kg
20 Front Squats 42.5/30kg

*4 Burpees at the start of each minute

Photo: Mark M- It is awesome having this legend back in the box. Your consistency has been great!!

A. EMOM x 10 minutes:
Gymnastic pull complex
Eg. 1 Bar Muscle-up + 2 Chest to bar pull-up + 3 Pull-ups
or 3 Chest to bar Pull-ups + 3 Pull-ups

Option 2: EMOM x 10 minutes:
‘X’ Gymnastic Pulls

B. Increment as far as possible in 12 minutes:
Wall Walk (1-2-3-4…)
12 Dumbbell Snatch 22.5/15kg
40 Double-unders

Photo: A shout out to Lydia who since joining us at the end of February has given her everything at every session. Super consistent (5days per week), always positive and prepared to work her weaknesses. I am so excited to see where the next six months takes you.

Three rounds for max reps:

3 minutes:
Bike 16/12 calories
45 second plank
Max Goblet Squats

Rest 1 minute
1 minute max Burpees
Rest 1 minute

3 minutes:
Row 20/16 calories
45 second sandbag hold
Max Overhead lunge (20/15kg plate)

Rest 1 minute
1 minute max Burpees
Rest 1 minute

Photo: Ella – at 16 years old this young champion just hit a PB Clean & Jerk of 97.5kg, just after hitting a PB Snatch of 75kg. Awesome is an understatement!!! We are so proud!!!

A. EMOM x 3 minutes:
3 Clean and Jerk (light load)
EMOM x 4 minutes:
2 Clean and Jerks (increment in load)
EMOM x 6 minutes:
1 Clean and Jerk (maintain heavy load)

B. Partner workout
Five rounds for load/time:
10 Shoulder to Overhead *
75 Skips

*Choose a heavy load that allows for an unbroken effort at least on the first set.
Partner 1 starts on the barbell, Partner 2 starts on the Run, then swap. Both partners complete 5 rounds each.

Five rounds:
3 minutes on/3 minutes off:
Run 360m, then
Ascend for remaining time:
1 Dumbbell Clean & Jerk (2 x Dumbbells)
10m Overhead Carry,
2 Dumbbell Clean & Jerks
10m Overhead Carry …
Continue to increase C&J by 1 rep per round.

*Restart each round at 1 Clean & Jerk

Photo: Luke – he got the 100kg jerk. Thank you to this champion for taking the Friday & Saturday sessions so we can get away for a family weekend. We are so grateful!!

Two rounds for time of:
30 Wall ball 9/6kg
30 Calorie Bike
30 Toes to bar
30 Hang Power Cleans 60/40kg
30 Front Squats

*Movements can be completed in any order however all 30 reps need to be completed prior to moving on.

Photo: Sophie, who is one week into her school volunteer trip to Cambodia. Experiencing the culture, providing school supplies, teaching kids, and assisting in the medical center. Keep spreading kindness Sophie – We are so proud!!

A. Snatch Pull + Hang Power Snatch + Hang Squat Snatch
*Build in weight across 10 sets.

B. Death by 10m.

Photo: A shout out to Luka who completed 30 Bar Muscle-ups for time in 2.56, with his first 19 unbroken. Awesome effort Luka!!!

A. Choose an option:
1. EMOM x ‘X’
2. 5 x Max effort Gymnastic pull (2 minutes rest)
3. For time: 30 Muscle-ups or 100 Pull-ups (10 minute cap)

B. EMOM ascend as far as possible:
Min 1: 2 Burpees, max kettlebell swings
Min 2: 4 Burpees, max kettlebell swings
Min 3: 6 Burpees, max kettlebell swings
… Continue with format.
Add 2 Burpees each minute until you fail to get onto the kettlebell.
*Score is total number of kettlebell swings completed. Record rounds for comparison.

Photo: Welcome back Sam. It is great to have you back with us. Xo

A. Bench press 10-10-10-10

B. For time:
30 Push-ups
90 Double-unders
20 Push-ups
60 Double-unders
10 Push-ups
30 Double-unders

Photo: Sometimes things get serious with Dob Hine!!!