Photo: Congratulations to our beautiful, strong, smart Nata who has just graduated Master in Screen Production, majoring in producing. We are all so proud of everything you have already achieved and looking forward to sharing your future successes. Xoxo
A. 40-30-20-10 reps for time:
Step-ups 20″ (20/15kg Plate)
Alternating Dumbbell Snatch 22.5/15kg
100 Double-unders
*Advanced athletes increase Dumbbell weight.
B. Mobility
Photo: Davina having fun and learning lots training up to be a Life flight doctor. Looks like fun!!
A. Back Squats 5 x 5 (BLOCK 2: Week 1)
*Hold weight across sets (Aim to hold weight from 3rd or 4th set from last week 5-5-5-5-5)
B. Max Meters in 10 minutes:
Any machine
Part B provides a mental and physical challenge to see who can sit as close to their sprint threshold as possible for a longer duration.
Strategy is going to be key to your success.
How much do you need to adjust your pace to be able to maintain a good output for the entire 10 minutes.
A. Dumbbell Strict Press 5 x 8-10 reps
*Maintain load across
B. Five rounds for time:
10 Dumbbell Shoulder to Overhead *
15 Toes to Bar
Run 360m
Photo: End of Father & son training.
“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.
Photo: Congratulations Sas on her awesome result and effort during the 7 rounds of Man Makers. Completing 15kg and taking the best result for the ladies. So pumped for you!!!
Only the 7am session will run – join Luke, then…
Join us at 8:30am at CrossFit Contessa – for a WOD and Fundraiser Click here for details
We have 3 ladies from the Sunshine Coast: Sienna (14-15year – CrossFit Noosa), Rach (Masters – CrossFit Sisyphus ) & our very own Chloe heading to the CrossFit Games. Let’s celebrate their achievements and support them with a WOD and coffee.
A huge thank you to Amanda from CrossFit Contessa for organizing.
Partner relay
For time:
4 x 360m Run (YGIG x 2 each)
150 WallBall 9/6kg
4 x 360m Run (YGIG x 2 each)
360m Farmers Carry (2x16kg, 2x24kg) (Adv 2x24kg, 2 x 32kg)
4 x 360m Run (YGIG x 2 each)
80 Burpee Broadjumps (Burpee + 1m Broadjump)
*Share work anyhow
Photo: Grant & Danielle’s adventures in the USA before the CrossFit Games. Have an amazing time!! We are missing you. xo
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 (30-50reps)
*Alternate between Row/Echo Bike
LIVING BETTER CHALLENGE: CHECK IN 6:00pm
Please note: The 5:30pm will be coached until 6pm.
A. Five Supersets:
Bench Press 8-10 reps
Pendlay Row 10-12 reps
*Rest as necessary between rounds.
*Maintain weight across sets
Compare to last time here
B. Optional:
3 Rounds:
Max Push-ups
Max Ring Rows (Feet elevated)
*Rest between efforts.