WODs

A. Strength Progression
Front Squats 3 x 5

B. 21-15-9 reps for time:
Dumbbell Thrusters 2 x 22.5/15kg
Run 360m

Photo: AI Bodo – courtesy of Grant.

Time to hit the beach!!
Hope to see you all at 7:30am.

Where: Meet at Minkara Park (refer map below). This is the street running adjacent to BFresh.
Click here to see the MAP below.

Photo: Our little piece of paradise captured on Marie’s Oppo 😊

REMINDER: BEACH WOD this Saturday – Click here for details

A. Strength Progression Week 3
Deadlift 3 x 5
*Add weight to last week.
Superset with ‘X’ Strict Pull-ups *
*Choose your own reps

B. Four rounds, each for time:
20/16 cal Echo (2 rounds), Row (2 rounds)
100m Deadball/Sandbag Front Carry

Rest between efforts.

Photo: Wishing Michael a speedy recovery. We all miss you!!!

A. Power Snatch + Hang Squat Snatch + 2 Overhead Squats

B. Five rounds for load/time:
Run 180m
5 Squat Snatch *

*Choose your own load- heavy singles
*Maintain load across sets.
12 minute time cap

Photo: One of the sweetest photos ever 💕

A. Strength Progression Week 3
Bench Press 3 x 5
*Add weight to last week.

B. Turkish Get-ups
5-5-5-5-5 (Left & Right)

Photo: Heather making the workout look “Fun”.
Perspective is everything!!

Five rounds of:
AMRAP in 3 minutes:
3 Power Cleans 60/40kg
6 Toes to bar
30 Double-unders

Rest 1 minute
*Continue where you left off on previous effort.
*Advance athletes scale up to drag rope double-unders

Score= Total repetitions.

Photo: Two beautiful ladies – Chrissie & Kim.

A. Strength Progression Week 3
Front Squats 3 x 5
*Add weight to last week if movement quality allows.

B. Burgeron Beep Test
EMOM for as long as possible:
7 Thrusters 35/25kg
7 Pull-ups
7 Burpees

*Complete one round then rest remainder of the minute. Repeat until no longer able to complete a full round in under 1 minute.

Scaling: Reduce reps across all movements.

Photo: Two of our legends @GrantWilliamsPhoto & Gail – obviously pre WOD 😀

Partnered workout:
Five rounds for time:
Run 560m
30 Kettlebell Swings 32/24kg
30 Chest to bar Pull-ups

*Both partners need to be in to start completing repetitions. One partner can leave earlier on the run.
Share Kettlebell swings/ pull-ups any how.

*30 minute time cap.

Photo: This photo represents strong family connection and fills my heart. Three generations – Danielle, Tilly & Mily.

A. Strength Progression: Week 2
Deadlift 3 x 5
*Increase in weight by 2.5kg from last week.

B. Incrementing ladder in 10 minutes:
1 Wall Walk (2-3-4-5-6-7…)
3 Toes to bar (3-6-9-12-15-18 …)

Score: Total repetitions

Photo: One of our amazing Team Captains (Paula) during the IN-BOX Open. Thank you for leading your team, motivating and sharing in the fun.

EMOM x 30 minutes:
Min 1: Row 200/180m, Echo 500/450m
Min 2: Max shuttle runs x 10m
Min 3: Rest
Min 4: Double-unders x 50
Min 5: Max Burpees
Min 6: Rest
*Advanced athletes scale up to drag rope double unders (30-50 reps)
*Alternate between Row/Echo Bike.

Compare to last time here

Photo: Coastal CrossFit poster boy – Phil. Thank you @GrantWilliamsPhoto