In 3 minutes: 24 Pull-ups 24 Burpees (over the barbell) Max thrusters 42.5/30kg Rest 3 minutes In 3 minutes: 21 Pull-ups 21 Burpees (over the barbell) Max thrusters 42.5/30kg Rest 3 minutes In 3 minutes: 18 Pull-ups 18 Burpees (over the barbell) Max thrusters 42.5/30kg Rest 3 minutes In 3 minutes: 15 Pull-ups 15 Burpees (over the barbell) Max thrusters 42.5/30kg Rest 3 minutes In 3 minutes: 12 Pull-ups 12 Burpees (over the barbell) Max thrusters 42.5/30kg *Complete the same format with 24-21-18-15-12 reps.

Awesome work to our Masters League crew- Smashing it out in the box Friday afternoon. Soooo awesome to watch!!!

Let’s have some fun outside with a BEACH WOD.

Time: 7:30am.

Where: Meet at Minkara Park.
This is the street running adjacent to BFresh.

Map here

Chipper time.

For time:
50 Parallette Shoot Through
75 Toes to Bar
100 Dumbbell Push Press 22.5/15kg
125sec Flexed Arm Hang

*Partition anyhow

Photo: Our IN-BOX OPEN Team Captains. Which team will take the WIN in 2022?? Magic Mike & the Funky Bunch, Where’s WODy, DEADLIFTERS & Hakuna MaSQUATa. STAY TUNED!!!

Weightlifting session- Technique focus

A. Three position Clean:
1. Mid thigh hang
2. Below the knee
3. Ground

B. Optiona: 2000m Run/Row/Bike

Yes this is the same as last week. Yes this is intentional. This is a chance to consolidate what you learnt last week.

3 cycles for max repetitions:
3 min AMRAP:
10 Pull-ups
45 Double-unders
3 min AMRAP:
15 Box Jump Overs 24/20″
10 Calorie Row

*18 minutes of continuous work, alternating between AMRAPs.

Photo: Dob smashing legless rope climbs. Thank you Grant Williams Photography.

“Nancy”
Five rounds for time of:
Run 400m
15 Overhead Squats 42.5/30kg

Compare to last time here

Photo: Congratulations to our beautiful, hardworking girl who has been selected as part of the Australian Weightlifting Federation – High Performance Youth Squad -giving her the opportunity to develop her Olympic lifting with the best Weightlifting Coaches in Australia.
Those that know her would agree this is so well deserved.
A special mention and thankyou to her Coach Barry Harden #SunshineCoastWeightlifting.

A. 2-4-6-8-10 Touch and Go Power Cleans
Rest 3 minutes
10-8-6-4-2 Touch and Go Power Cleans
*Maintain load on the ascent.
*Aim to increase load for each set on the descent.
*Timing: Alternate your efforts with a partner (YGIG).

B. For load/time:
1 Power Clean, 2 Push-ups, 3 Squats
2 Power Cleans, 4 Push-ups, 6 Squats
3 Power Clean, 6 Push-ups, 9 Squats
4 Power Cleans, 8 Push-ups, 12 Squats
5 Power Clean, 10 Push-ups, 15 Squats
4 Power Cleans, 8 Push-ups, 12 Squats
3 Power Clean, 6 Push-ups, 9 Squats
2 Power Cleans, 4 Push-ups, 6 Squats
1 Power Clean, 2 Push-ups, 3 Squats
*12 minute cut off.
*Power Cleans are touch and go.
*Use your result from Part A. to help determine your load. This is a low volume workout which relies on correct (challenging) weight selection to have the desired outcome.

Photo: Olivia hitting Rope Climbs. Thank you to Grant Williams photography for the awesome photos.

A great IN-BOX DRAFT NIGHT.
Our teams have been drafted (check members Facebook). Thank you to all of our amazing TEAM CAPTAINS.

Its time for a “SATURDAY SUPRISE”. See you in the morning.

Both 7am & 8am are open. Be sure to book in.

Photo: Jo – Masters League. It has been awesome to watch our Masters League athletes hitting the WODs. Great effort to all completing their WOD2. Once again amazing atmosphere in the box.

Reminder: Our Masters athletes will be hitting 22.2 from 5pm, followed by the IN-BOX OPEN DRAFT at 6pm. Bring your pom poms down early to show some support.
IN-BOX OPEN DRAFT NIGHT-
*Bring a healthy share plate, a couple of drinks and join us for a fun afternoon.
*All names of registered athletes will be drawn from a hat and allocated a team. It is not too late to REGISTER!!

Seven round for time:
7 Thrusters 50/35kg
7 Chest to Bar Pull-ups
35 Double-unders

*The aim of the workout is to keep loading for thrusters and scaling option for pull-ups that allows for largely (if not all) unbroken repetitions.
15 minute cut-off.

Photo: Henning- Game Face!!! Thanks to Grant Williams Photography.

Weightlifting session- Technique focus
Three position Clean:
1. Mid thigh hang
2. Below the knee
3. Ground

B. Optional:
2000m Row/4000m Bike