A. 5 rounds each for load:
7 Deadlifts
5 Hang Power Cleans
3 Shoulder to Overhead
Rest as necessary between efforts
B. Death by 20m Run.
Complete 1x 20m run in first minute, rest remainder of minute. Complete 2 x 20m runs in 2nd minute, rest remainder of minute. Continue with format until you can no longer achieve the required number of runs in the minute.
Photo: Congratulations to Chloe & Jesse who competed at State Junior & Senior weightlifting championship over the weekend. Chloe finishing with 174kg total -74kg Snatch+100kg C&J. Jesse with 195kg total -85kg snatch & 110kg C&J.
Join Luke at 7am for a Partner workout.
Please note: Chloe’s cafe is closed as Chloe & Jesse will be competing at State Weightlifting Competition.
For time:
YGIG 4 x 500m Echo (2 each)
150 Wallball *
YGIG 4 x 200m Row (2 each)
100 Burpees (over partner-plank)
*Repetitions shared anyhow.
Advanced athletes: Wall ball sets of 25 reps
Today marks one year since the tragic passing of Lazar Dukić during the 2024 CrossFit Games. Though we didn’t know Lazar personally, his loss shook the entire CrossFit community.
Lazar was a true athlete — strong, humble, and driven. His presence on the competition floor was powerful, and his absence is still felt deeply by athletes and affiliates around the world.
Today, we honor Lazar through his Memorial WOD — not just to remember him, but to acknowledge the spirit of unity and respect that defines our CrossFit family.
💫 Rest in peace, Lazar.
You are not forgotten.
‘Lazar Dukic’
Memorial WOD
For time:
3 Rounds of:
30 Calories Row
10 Bar Muscle-ups
Rest 3 minutes
Then, 3 Round of:
30 Calories Row
15 Strict Handstand Push-ups
Rest 3 minutes
Finally, 3 rounds of:
10 Bar Muscle-ups
15 Strict Handstand Push-ups.
Compare time to last time here
Four rounds for time:
5 Wall Walks
14 Toes to bar
Run 400m
*Advanced athletes 10 Wall Walks, 21 Toes to bar.
A. In 15 minutes build to a heavy cycle of: Squat Clean + Front Squat + Thrusters
B. Opposing ladder for time:
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.