WODs

A. Front Squats 10-10-10-10 (Bar taken from ground)

B. Two rounds for max reps:
2 minutes: Box Step-ups 20″/24″ 20kg/15kg
2 minutes: Burpees

Photo: Welcome back Adrian 🙂

Six rounds (24 minutes)
Minute 1: Run 180m
Minute 2: ‘X’ Strict gymnastic pull
Minute 3: Run 180m
Minute 4: 10 Strict Dumbbell Press *

*Choose a weight that allows for unbroken strict press.

Photo: Nata & Caitlin – Partner workout Saturday.

“The Chief”
Five, 3 minute AMRAPS of:
3 Power Cleans 60/40kg
6 Push-ups
9 Air Squats

Rest 1 minute after each AMRAP.
*Continuous count.
Compare to last time here

Photo: Celebrating love!! Congratulations to Dani A & Josh on their marriage (Thursday). Welcome to the family Josh. You already know how lucky you are to have such a beautiful lady by your side. Wishing you a lifetime of love, laughter and adventures together. xoxo

Please note due to numbers only the 7am session will run.

“Partner Workout”
For time:
“Fran”
21-15-9 reps for time:
Thrusters 42.5/30kg
Pull-ups

“Elizabeth”
21-15-9 reps for time:
Squat Cleans 60/42.5kg
Ring Dips

“Karen”
For time:
150 Wallball 9/6kg

“Diane”
21-15-9 reps for time:
Deadlift 100/70kg
Handstand Push-ups

*Share work anyhow. All equipment/weight changes are part of overall time.
*20 minute cut off.

*As always scaling options will be provided.

Photo: Welcome to Lachie K.

For time:
750m Row
50 Overhead Squats 20/15kg
1500m Echo
50 Push press
750m row
50 Front Rack Lunge

*Run 180m any time you break a set of barbell movement.

A. Bench press 5-5-5-5-5+ (WEEK 4of4)
*Increment weight from set 1 to 4. Hold weight across set 4-5 aiming for maximum repetitions on set 5.Aim to improve on previous results*Guide: If you achieved more than 8 repetitions on your final set last time aim to increase weight in set 4-5. B. For time:
200 single skip
2 minute sandbag bearhug hold
200 single skip
2 minute suitcase hold
200 single skip
2 minute overhead plate hold 20/15kg
200 single skip

C..Optional Run 3.2km or 2km

Photo: Nata – the perfect LSKD model. I love these photos from her recent LSKD photo shoot.

Five rounds for time:
7 Clean & Jerk 60/40kg
14 Toes to bar
21 Squats

“Helen”
Three rounds for time:
Run 400m
21 Kettlebell Swings 24/16kg
12 Pull-ups

Compare to last time here

A. Back Squat 5-5-5-5-5

B. Three rounds for time:
Run 360m
7 Burpees
14 Dumbbell Thrusters 2 x22.5/15kg
7 Burpees

Photo: Congratulations to Deb & Chloe both competing over the weekend. It is awesome witnessing the capabilities of these CrossFit athletes, but the spirit and comradery of the wider community make these moments even more special.
Photo: FUTURE girls (16-19 year).

Partner workout:
AMRAP in 30 minutes:
P1/P2
100m Bearhug sandbag carry
50m Left arm Overhead carry 22.5/15kg
50m Right arm Overhead carry 22.5/15kg

P2/P1: Row 400m

P1/P2:
100m Bearhug sandbag carry
50m Left arm Overhead carry 22.5/15kg
50m Right arm Overhead carry 22.5/15kg

P2/P1: Echo 1000m

*One partner on Row or Echo, other partner completing movements. Both partners to complete their element before swapping.
Alternate between Row/Echo each cycle

Photo: Deb at Masters League in front of Masters League promo (of Deb).