“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 to last time here

Photo: Well done to our crew representing at the “Fittest in the Yard” comp over the weekend. Deb, Lexi, Cam and Steve (CrossFit Sunshine Coast).
A huge congratulations to Lexi completing her first competition outside on the box. The first of many…. Awesome work crew!!!!

For time: Row 1000/900m 25 Burpees 3 rounds: 10 DB Snatch (alt.) 2 x 15m Overhead Carry LH/RH 10 DB Hang Clean & Jerk (5/5) 2 x 15m Front Rack Carry LH/RH 25 Burpees 3 rounds: 10 DB Snatch 2 x 15m Overhead Carry LH/RH 10 DB Hang Clean & Jerk 2 x 15m Front Rack Carry LH/RH 25 BurpeesRow 1000/900m *22.5/15kg Photo: Lukey - officially sworn into the Army. Wishing you the very best on the next chapter of your life. We are all so proud of you.

"Cindy" 20 minute AMRAP: 5 Pull-ups 10 Push-ups 15 Squats

Photo: Mel, proving consistency is the key to success. Awesome work Mel.

A. Power Snatch + Hang Squat Snatch
*Build across 7-10 sets

B. Overhead Squats
5 x 8 @ 60%+

Five x 4 minute rounds for max reps:
22/18cal Bike
15 Toes to Bar
Max Double-unders
Rest 4 minutes

*Complete 60second plank during rest break.

Photo: Sam hitting Tuesday partner workout. So happy to see Sam back on track after rehab from injury. Doing the right things – progressively adding movement and weight. Great to see everything coming together.

Partner workout
For time:
1-2-3-4-5-6-7-8-9-10
Power Cleans (YGIG)
then,
Five rounds (each)
15 Deadlifts
10 Burpees

*One bar per pair. Maintain load throughout.

For time:
3 Rounds of:
9 Thrusters 40/30kg
9 Pull-ups
2 rounds of:
15 Thrusters 50/37.5kg
15 Chest to Bar Pull-ups
1 round of:
21 Thrusters 60/45kg
21 Bar Muscle-ups

20 minute time cut-off

*Note: Scaling options will be based upon regressive movement patterns and weight. Eg. Ring Row> Pull-up> Chest to Bar.

Photo: Luka mastering legless rope climbs during Open Gym.
Open Gym (Friday 4-5pm) is the perfect time to practice and refine movement and skills.

Farwell to Lukey- Wishing you the best of luck as you start your next life adventure with the Army.

Both 7am & 8am are on tomorrow.
We are having a technical issue with Mindbody not allowing me to open the class. It definitely is on. Please text Marie if you wish to change to 8am.

Increment as far as possible in 20 minutes:
4-8-12-16-20 Push-ups
20-40-60-80-100 Double Unders,
then,
1-2-3-4-5 Wall Walks
75m-150m-225m-300m-375m Row,
then,
5m-10m-15m-20m-25m Handstand Walk
150m-300m-450m-600m-750m Bike

(Complete 4 Push-ups, 20 Double-unders, then 8 Push-ups, 40 DU, etc)

A. Bench Press
4 x 12-15 reps

B. Five cycles of Dumbbell Complex:
Push-up>Single arm row (left +right)>Muscle Clean>Strict Press
*Perform max rounds, incrementing the push-up by 1 rep on each round.

Check out this video – 15 years of training. So awesome!!!

A. Clean (Power or Squat)
EMOM x 4 minutes:
1 every 20 seconds (maintain light load)
Rest 1 minute
EMOM x 4 minutes:
1 every 30 seconds (maintain moderate load)
Rest 1 minute
EMOM x 10 minutes:
1 every 60 seconds (build in load)


B. In teams of three
As many calories as possible in 8 minutes:
75 Strokes on Bike
20 Air Squats
Rest
*Rotate in order.