WODs

Note: Friday we will be completing a tribute workout for Lazar Dukic.
We have programmed today with this in mind.

A. Snatch technique
3 position Snatch:
1. High hang/ 2. Hang/ 3. Ground

*Drop high hang, then the hang to work to a heavy Snatch for the day.

Optional extra:
1km Row/Run/2.5km Echo
or
Mobility

Four rounds for time:
5 Wall Walks
14 Toes to bar
Run 400m

*Advanced athletes 10 Wall Walks, 21 Toes to bar.

EMOM X 20 minutes (2 rounds):
Min 1: Pull 1
Min 2: Farmers carry/Deadball carry 50m
Min 3: Pull 2
Min 4: Deadball carry/Farmers carry 50m
Min 5: Pull 3
Min 6: Farmers carry/Deadball carry 50m
Min 7: Pull 4
Min 8: Deadball carry/Farmers carry 50m
Min 9: Pull 5
Min 10: Farmers carry/Deadball carry 50m

Pull 1: Over grasp
Pull 2: Under grasp
Pull 3: Ring Pull-up
Pull 4: Rope Pull-up
Pull 5: Peg board

A. In 15 minutes build to a heavy cycle of: Squat Clean + Front Squat + Thrusters

B. Opposing ladder for time:
Thrusters (10-9-8-7-6-5-4-3-2-1) 42.5/30kg
Burpees over barbell (1-2-3-4-5-6-7-8-9-10)

Photo: Congratulations to Lexi & Lloyd for completing the Sunshine Coast marathon on Sunday. Lloyd taking 16 minutes off his best time.
Shout out to Jo for completing the 10km option.

BRING A FRIEND SATURDAY- think you can’t do CrossFit? Think again!!
Come and join us for a FREE session. All you need to do is turn up and we will take care of the rest.

Partner workout:
Two rounds for time:
20 Devils Press (Shared)
40 Calorie Row (Shared)
60 Lunge * (Together)
80 Wallball (Shared)
Run 560m (Together)

* Option to add weight.

Photo: Congratulations to Blake who has marched out from his basic Army training Friday. We are so proud!!! Wishing you all the best for your next stage at Singleton. He smashed his BFA (Basic Fitness Assessment)!!!

A. Power Clean + Hang Squat Clean
Work up to a moderately heavy weight and hold for 7 sets.

B. Flight simulator
Ascend as far as possible in 10 minutes:
10-20-30-40-50…. Unbroken Double-unders
Compare to last time here

Photo: Kim (photo with their USA friend Sam) is taking the WINTER Attendance Challenge on – completing the workouts whilst on holidays.
Thank you #CrossFitByronBay for looking after her.

A. Five Supersets
Seated Strict Press 8-10 reps
20 Strict Sit-ups

B. Four x 2 minute cycles for total rounds:
5 Toes to bar (unbroken)*
5 Push-ups (unbroken)*

Rest 1 minute between cycles
* Only unbroken sets count.

For time:
Run 1000m
30 Sandbag over shoulder
180m Farmers carry *
30 Sandbag over shoulder
Run 1000m

*Go heavy

Photo: We're stoked to be the WINNERS of the Burpee for Braveheart raffle receiving recovery boots from @endurancerecoveryboots
Thank you to @col_tris_hard @braveheartsrotectkids.
Our crew will definitely enjoy these.

A. Thrusters - build to a heavy double.

B. "FRAN"
21-15-9 reps for time:
Thrusters 42.5/30kg
Pull-ups

Photo: Jesse & Chris.
Every year, Chris takes on his self-declared birthday tradition: tackling the infamous "Fran" — because nothing says “Happy Birthday” like thrusters and pull-ups! This benchmark WOD isn’t just a test of fitness; it’s Chris’s annual check-up to prove he’s still got it (and then some).Help him celebrate surviving another lap around the sun the only way he knows how — by joining him in a WOD and maybe gasping for air together. 🎉💪🎂

Snatch Technique
EMOM x 4 minutes:
1 Snatch every 20 seconds *Light load- maintain across
Rest 1 minute
EMOM x 4 minutes:
1 Snatch every 30 seconds *Moderate load – maintain across
Rest 1 minute
EMOM x 10 minutes:
1 Snatch *
*Build in load to a heavy single

Photo: Congratulations to Caitlin who took 3rd place at Masters State Gymnastics over the weekend. You are a super star!!!