WODs

A. Handstand practice- Holds, Walks, etc.

B. AMRAP in 18 minutes:
6 Wall Walks
45 second Suitcase hold (2 x Kettlebell 24/16kg/Dumbbells) *
360m Run

*Choose a heavy weight that allows for unbroken holds.

A. Power Snatch + Hang Squat Snatch

B. 10-9-8-7-6-5-4-3-2-1 For time:
Hang Power Snatch 42.5/30kg
*15 Air Squats after each set

Photo: Our final IN-BOX TEAM CAPTAIN – Paula. We are so excited to have you on board. Let the Games begin…..

A. EMOM x 10 minutes:
3 Strict Pull-ups *
*Add load as necessary (aim to maintain load across all sets)

B. 10 minute incrementing ladder:
1 Gymnastic Push (HSPU, Dips, Push-ups) (1-2-3-4-5…)
1 Sandbag over shoulder (1-2-3-4-5…)

* Choose a push movement and weight that allows for continuous work.

OPEN 17.5
10 Rounds for time:
9 Thrusters 42.5/30kg
35 Double-unders

Compare to last time here

Photo: So happy to announce our 3rd IN-BOX TEAM CAPTAIN – Nicole (Co-Captain Cal).
Bringing the “F” to fun. Be sure to register asap REGISTER HERE

Come for the workout – stay for the food.
Chloe’s Cafe will be open tomorrow from 8am.
Special: Grab a toasted brekkie wrap & coffee for $14.

Partner Workout
For time:
100 Pull-ups
100 Push-ups
100 Toes to bar
100 Syncro Squats

*Share work anyhow
*Complete a 100m run any time you break a set.

Scaled:
AMRAP in 5 minutes for each of the following:
Pull-ups
Push-ups
Toes to bar
Squats
*Complete a 100m run every time you swap.

Photo: Deb completing Masters League workout. A shout out to Andy who is always the backbone of the Masters League competition. He has selflessly given his time to count Deb through the past few Friday afternoons. Andy you really are a champion- We are so grateful and love you!!!

Three rounds for time:
15 Hang Squat Cleans 60/40kg
15 Ring Row (Feet elevated in line with hands)
Run 560m

Photo: Our 2nd Team Captain for our IN-BOX OPEN – Ash.
This man is always fun and definitely motivating. He is looking to lead his team to the WIN.

A. Dumbbell Strict Press 5 x 7 reps

B. For time:
3-6-9-12-15-12-9-6-3 reps Dumbbell Shoulder to Overhead (2 x 22.5/15kg)
35 Double-unders

*Advanced scale to drag rope Double-unders

Photo: Congratulations to these two legends competing in Masters League pairs competition.

REMINDER: Join us for our GOAL Setting Presentation tonight at 5:30pm. Hosted by Marie & Mark F. Let’s get the most out of 2025!!!

A. Three rounds, each for time:
Row 350m/300m
12 Burpees (over paralette)

B. Three rounds, each for time:
Run 360m
12 Toes to bar

*Rest between rounds (approx. 5 minute cycle)
*Complete 3 rounds of A, then 3 rounds of B (or vice versa)
*Record fastest and slowest times for Part A & B + Total work time.

Compare to last time here

Photo: Welcome to our 1st TEAM CAPTAIN for the IN-BOX OPEN 2025.
If you haven’t joined us the IN-BOX OPEN before talk with our crew. You won’t want to miss it!!!
Sign up here and join us for a fun 3 weeks.

A. Overhead Squats 5×5

B. Incrementing ladder for 8 minutes:
1 Dumbbell Snatch + 1 Lunge (Left) 22.5/15kg
1 Dumbbell Snatch + 1 Lunge (Right) 22.5/15kg
2 Dumbbell Snatch + 2 Lunge (Left) 22.5/15kg
2 Dumbbell Snatch + 2 Lunge (Right) 22.5/15kg
3 Dumbbell Snatch + 3 Lunge (Left) 22.5/15kg
3 Dumbbell Snatch + 3 Lunge (Right) 22.5/15kg
*Continue with format

*Complete 20 squats every time you break.
*Score in total repetitions (no score for squats)

Photo: Super baby Theo!

Thank you everyone for the love & support Chloe received for the opening of her cafe- we were overwhelmed. We hope you all enjoyed the morning. ❤️❤️

A. 15 minutes to build to a heavy Clean & Jerk

B. Increment as far as possible in 18 minutes:
120m Run
1 Ring Muscle-up/Bar Muscle-up (add 1 rep each round) *
20 second deadball hold (+5 seconds each round)

*Scale: Dynamic Gymnastic pull- Chest to bar, kipping.

Photo: Chloe’s Cafe has officially opened. Coffee and food available after the am sessions.