Five Supersets:
Pendlay Row x 8
Dips x 10
Plank/L-Sit *
*Hold 60sec plank or accumulate 30 sec L-Sit.

Photo: JD. It is always awesome having this guy in the gym.

A. Front Squat – work to a heavy single.

B. Ascend as far as possible in 8 minutes:
10-20-30-40-50… etc
Plate Ground to Overhead 20/15kg
Overhead lunge 20/15kg

Photo: It was awesome for Chloe to be able to meet her CrossFit idol – #Tia-Clair Toomey.
It’s not what you know, it’s who you know- thank you to Mark B for making this happen.
Tia has certainly provided some extra inspiration to Chloe heading into Torian Pro and The CrossFit Games Semi finals in the coming weeks.
Thank you to Tia for taking time of her day for Chloe.

Three rounds for time:
Row 500m
50 Kettlebell Swings 24/16kg
Bike 1000m
25 Toes to Bar

A. 15 minutes:
Clean & Jerk

B. AMRAP in 20 minutes:
1 Round of Cindy
Incrementing Clean & Jerk 60/40kg
*Complete 1 C&J on your 1st round, 2 C&J on your 2nd round, etc.

“Cindy” round:
5 Pull-ups
10 Push-ups
15 Squats

Best of luck to our Masters Athletes competing at the Masters League tomorrow. You have all worked so hard. We are looking forward to cheering you on. Masters #ELITE Deb, Jo, Michael, Kim, Lloyd.
Have fun!!!

See you at 7am for a surprise WOD.

OPEN GYM 4pm-5pm: It has been great having so many people attending Open gym and the results are showing. We encourage you to take this opportunity to work on skills/technique. Hope to see you all there!!!

A. 30-20-10-5 reps for load of:
Bench Press

B. Partner workout.
10 minutes:
Working minute on/minute off for max calories:
Bike,
Row, or
SkiErg

Photo: Yoni. Although only being with us a short time Yoni has made amazing progress. Every session she gives her all, is super positive and coachable. It is awesome having you with us and am excited to be a part of your CrossFit journey.

A. EMOM x 16 minutes:
Min 1: Front Squat x 7
Min 2: Wall Walk
*Choose your own load for Front Squat (taken from the ground) and reps for Wall Walk.

B. Partner workout.
Ascend as far as possible in 10 minutes:
1-1-2-2-3-3-4-4… etc. reps of:
Bar facing burpees
*Non burpee partner to complete 5 Sit-ups.

Photo: Greg. A man who doesn’t sit still.
Greg has just returned from taking a group trekking the Overland Track in Tassie.
For those that don’t know up until Covid Greg was leading multiple treks a year through the Kokoda trial (New Guinea). It was exciting to hear that he will be starting again in July. You are one amazing human Greg!!!

For time:
30 Chest to bar Pull-ups
50 Double-unders
30 Deadlifts 60/40kg
50 Double-unders
15 Squat Cleans 60/40kg
100 Double-unders
15 Squat Cleans 60/40kg
50 Double-unders
30 Deadlifts 60/40kg
50 Double-unders
30 Chest to bar Pull-ups

Photo: Doug. It has been great seeing the results from Doug focusing on his quality of movement. Looking forward seeing your progress over the next few months. Keep up the great work!!!

Snatch waves:
Using the below % calculated from your 1RM.
50-55-60%
55-60-65%
60-65-70%
65-70-75%
70-75-80%
75-80-85%
80-85-90% (x 3 cycle)
*Please come in with your numbers planned out.
This session requires you to know you numbers, and to work with intent.

B. Optional (to be completed in front room or upstairs):
10 rounds for max calories:
30sec on/30sec off
Row
Bike
Ski Erg
Air runner

Photo: Kim. She is so humble but I could not be prouder of what this amazing women continues to achieve. Thank you for the inspiration Kim!!