“The Chief”
AMRAP in 3 min.
3 Power Clean 60/40kg
6 Push-ups
9 Squats
*Repeat for a total of five, 3 minute cycles.
*Rest 1 min. between cycles.

Compare last time here

Photo: Congratulations to our girl, at 15 years old she opted to step it up into the Elite women’s division at the CQ CrossFit – Elite Fitness League. Finishing in 4th and presented with the young achiever award. What a weekend. We couldn’t be prouder of her efforts.

In teams of three.
For time:
Run 560m-360m-180m-360m-560m
18-12-6-12-18 Deadball Over shoulder
30-20-10-20-30 Toes to Bar

*Repetition option 2:
15-10-5-10-15 Deadball over shoulder
21-15-9-15-21 Toes to Bar

Format: Each partner to start on an element. All partners must complete their element before any change over.
P1. Run, P2. Deadball over shoulder, P3. Toes to bar.

Photo: Congratulations to Lukey on completing his 1st stage of his Army career. We are all so proud of you. Xoxo

For time, partitioned anyhow:
60 Burpees (Jump & Touch)
80 Weighted Box Step-ups 24″/20″ 20kg/15kg Plate
100 Dumbbell Shoulder to overhead 2×22.5/15kg

*Repetitions can be partitioned and completed in any order.

Chris: 16:30, Marie 20.13, Jesse 24.21 @10kgDB, 10kg Plate

Photo: Lloyd. The life of the party. Mischievous and we love it – but never believe a word this man tells you.

We will be running a WOD and Open Gym from 7:30am to 8:30am. Come on in and join us!!!

A. Build across 7 sets:
3 Deadlifts + 3 Hang Power Cleans + 3 Front Squats

B. Back Squats 5-5-5-5-5

Photo: Grant – Missing this guy, but I am sure he is rocking it in Bundaberg. Looking forward to having you back over the weekends.

Five cycles:
In 3 minutes:
15 Bench Press
Row 250/220m
Max Pull-ups
*Rest as necessary between rounds

Photo: An older but a goodie of three of our favourite ladies (Dream Team).

Complete 5 cycles of:
AMRAP in 3 minutes:
6 Kettlebell Swings 32/24kg
12 Overhead Lunge (20kg/15kg Plate)
24 Double-unders

*Rest 1 minute between cycles

*Scoring: Continue count from one cycle to the next. Eg. In first 3minutes: 2 rounds + 11 Lunge. Rest 1 minute, continue where you left off 1 Lunge, 24 Double-unders, etc.

Photo: Congratulations to Deb and Lexi completing another partnered competition over the weekend. You ladies are awesome!!!

Come and join us at 7am for a great Partner WOD.

A. Overhead Squats 10-10-10 *
*Bar taken from the ground

B. “Josh”
For time:
21 Overhead Squats 42.5/30kg
42 Pull-ups
15 Overhead Squats 42.5/30kg
30 Pull-ups
9 Overhead Squats 42.5/30kg
18 Pull-ups

*12 minute cut-off

A. Back Squat 5×5

B. Ascend as fast as possible in 8mins:
2 Push-ups
2 Dumbbell Squat Cleans 2 X 22.5/15kg
*Increment reps by 2 per round.