Running Dumbbell “DT”
Five rounds for time:
12 Dumbbell Deadlift 22.5/15kg
9 Hang Power Cleans 22.5/15kg
6 Push Jerks 22.5/15kg

*The workout starts with a 180m run, then complete a 180m run at every 2:30minute increment until completion (Eg. 0-2:30-5:00-7:30-10:00…)

A. Back Squats 5×5

B. For time:
50-40-30-20-10 reps of:
Squats
Double-unders
(8 minute cap)

Photo: Fran working Skin the Cat progressions at the acrobatics/gymnastics workshop.

Five rounds, each for time:
Row 400/350m
15 Burpees (over parallettes)

Rest as necessary between rounds.
Compare to last time here

Photo: Frankie. The shining star of our acrobatics workshop. Absolutely amazing watching what she can do. Awesome work Frankie.

A. Retest: Max rep strict pull-ups

B. For time (20minute cap):
20 Thrusters 40/30kg
15 C2B Pull-ups
50 Double-unders
16 Thrusters 50/37.5kg
15 C2B Pull-ups
50 Double-unders
12 Thrusters 60/45kg
15 C2B Pull-ups
50 Double-unders
8 Thrusters 70/52.5kg
15 C2B Pull-ups
50 Double-unders
4 Thrusters 80/60kg
15 C2B Pull-ups
50 Double-unders

Please note: Our regular sessions are cancelled due to the Public holiday, however come and join us from 3:30pm-5:00pm for Open Gym.

A workout will also be provided. Hope to see you then.

Photo: Some of our crew developing skills at our acrobatics/gymnastics workshop on Saturday. I hope you all enjoyed it and walked away with some new tips for homework.

Reminder: Acrobatics/gymnastic workshop 8-10am with Ryan Collins- registration required. Please contact Marie asap if you are interested and haven’t booked in.

Partner workout:
Incrementing ladder in 12 minutes of:
2-4-6-8-10-12… of:
Deadball over shoulder
Deadball front carry 10m

Run 180m
*Partner 1 completes 2 Over shoulder, then carry, Partner 2 completes run, then swap. Both partners to complete the same round.
*Choose a challenging weight that allows for repeatable movement.

Rest 3 minutes, then…
For time complete:
Descending ladder from where you achieved in the first effort*


*Eg. P1 finished 5/8 DB OS, P2 160m Run. Work in reverse. P1 completes 5/8 DB, Run. P2 completes 160m, 10m Carry, 6/6 DBOS, etc.

A.
1. Muscle Snatch + Hang Power Snatch + Hang Squat Snatch
2. Power Snatch + Hang Squat Snatch
3. Squat Snatch
Build in weight on level 1 until the muscle snatch becomes limiting, then move on to level 2 until the power snatch becomes limiting, then build to a heavy squat snatch.

B. Back Squat 5×5

Photo: Leanne. Thank you for always being a great source of inspiration with business but also for personal growth. You make me realize we are all capable of so much… so be brave and back yourself.

Toes to Bar Biathlon

For time:
Run 560m
40 Toes to Bar
Run 560m
30 Toes to Bar
Run 560m
20 Toes to Bar

*Add 180m each time you break a set of Toes to Bar.

Workout inspiration from The CrossFit Games- Muscle-up biathlon. Clink on picture to see the action.

A. Partner workout
EMOM x 4 minutes
6 Thrusters (hold weight 1- light/moderate)
Rest 1 minute
EMOM x 4 minutes
4 Thrusters (hold weight 2 – moderate)
Rest 1 minute
EMOM x 7 minutes
2 Thrusters (hold weight 3 – heavy but repeatable)
*Partner 1 completes work in 0-30 sec, Partner 2, 30-60sec.
* Choose loads to allow for unbroken efforts to be completed in the specified times.

B. Ascend as far as possible in 12 minutes:
10 Wall ball 9/6kg
Run 180m
Add 10 Wall ball each round (10-20-30-40-50…)

Photo: Gretchel. We have so many of our ladies achieving incredible things and Gretchel is leading the way. Absolutely awesome to be a part of your journey.

For time:
Bike 2km
30 Chest to bar pull-ups
150 Double-unders
30 Push Jerk 60/40kg
150 Double-unders
30 Chest to bar pull-ups
Row 1km

Photo: Nata. With so much going on with this amazing women she continues to prioritize her health and training and is always striving to be better. Nata has been focusing on her strict gymnastics and it is paying dividends. If her recent PBs are anything to go by there is no slowing down anytime soon. Awesome work Nata!!!