A. 30-20-10-5 reps for load of:
Shoulder to Overhead
Compare to last time here

B. Optional- Aerobic conditioning:
Run 2km

A. Core work 5-8 minutes
Two rounds:
1. Deadbug 40 seconds (2 x 10 sec per side)
2. Glute bridge/marches (40 seconds)
3. Hollow hold/rocks (40 seconds)
4. Side plank (20sec per side)
5. Hanging activation/or Beat swing (2 x 3-5 reps)

B. “HELEN” Benchmark workout
Three rounds for time:
Run 400m
21 Kettlebell Swings 24/16kg
12 Pull-ups

Compare to last time here

Photo: Our Christmas timetable. Please book in via Mindbody.

Wishing everyone a safe and merry festive season.
We will be running under a reduced timetable from the 24th Dec, returning to full schedule on the 5th Jan 2026.

Check below for our Christmas Time table.
The WOD will commence at the start of the session, Ie. 6:30am & 4:30pm. Open gym will be available throughout the entire 1.5hour time block.

DROP INS- We welcome visiting CrossFitters over this time- please book a session via Mindbody or contact Marie 0432710684 to book a spot.
Drop In rates-
$20 casual class
$60 Weekly unlimited

Christmas celebrations: Thank you to everyone that joined us throughout the day for our Family Fun Day.
We hope you all had as much fun as I did 😀

A. 15 minutes:
Muscle Clean + Hang Power Clean + Hang Squat Clean

B. EMOM x 10 minutes:
Run 50m
1 Clean *
*Any style

Note: Part B is a continuation of last weeks format with Snatch. We saw a huge amount of PBs. Let’s have some fun and see what we can achieve.

Both 7am & 8am sessions are on. Please assist us in spreading numbers between the two sessions.
We ask that everyone books in via mindbody.

It is our FAMILY FUN Christmas Party Day:
10-11am Column Aqua Fun Park – Book your tickets here
3-5pm Bare Foot Bowls at Club Kawana $10 pay on the day
Gym Party following – 5pm till late. Pizza, Karaoke & the best company.
Bring the family and join us for a day/night of fun!!!

Partner workout:
For time:
Run 560m (together)
100 Deadball over shoulder/ Dead hang
Run 560m (together)
10 x 50m Farmers carry 2x32kg/24kg / Front Support
Run 560m (together)

*One person completing reps, the other maintaining static hold. Share reps anyhow.

A. Power snatch + 2 Snatch balance + 3 Overhead Squats

EMOM x 28 minutes:
Min 1: Row ‘X’ cal
Min 2: Shuttle Runs 10m ‘X’ reps
Min 3: Echo ‘X’ cal
Min 4: Rest

*Choose highest number of calories/reps you think you can maintain across all rounds.
*All cals/reps must be maintained for RXD

A. Core work-
Two rounds for quality: (Working approx 45sec)
Min 1: Deadbug (10 sec change over)
Min 2: Side plank with hip lift (10 seconds change over)
Min 3: Plank drag through (light dumbbell or Kettlebell)
Min 4: Bird Dog (10 seconds change over)
Min 5: Single leg romanian

B. Five supersets
5 Deadlift (maintain weight) Do dumping
5 Strict Pull-ups *
* Choose a challenging repeatable pull option.
Rest between sets

Photo: Back to the Open with Mark. Thanks to @GrantWilliamsPhotos