WODs

Both 7am & 8am sessions will be scheduled.

For time:
1-2-3-4-5-6-7-8-9-10 reps of:
Power Cleans 60/40kg
Dumbbell Bench Press 22.5/15kg
Burpee Pull-ups

Photo: Definition- Bloody Legend: Greg.

Five rounds for time:
Run 400m
25 Unbroken Wall ball 9/6kg

Photo: It has been a great week of achievements for Luka. Well done!!

A. Single Leg Romanian Dumbbell/Kettlebell single leg Romanian Deadlifts (5 reps per side)
* Add load as movement quality allows.

B. For time:
10-9-8-7-6-5-4-3-2-1
Deadlift
Knees to elbow
Run 180m

*Heavy/unbroken Max 100/70kg

Partner workout:
AMRAP for 20 minutes:
P1: 14 x 7.5m Shuttle Run
P2: AMRAP
8 Plank Dumbbell Row 2x 22.5/15kg (4 per side)
8 Dumbbell Push Press 2 x 22.5/15kg

*Change as soon as P1 has completed shuttle runs. Maintain a continuous count (AMRAP) between your and your partner.
* Advanced athletes increase to heavy/repeatable weight.

Photo: Sally.
It is amazing to see Ted (Sally's son) replicate what she does in the gym. Shaping our little humans in a positive way is one of the best roles in life.

A. Snatch Technique
Snatch Pull + Hang Snatch Pull + Hang Power Snatch
*Build in load

B. “Isabel”
30 Snatch for time 60/42.5kg

Intermediate: 50/35kg

Beginner: Work with a partner
Six rounds x 5 Snatch (each) * Work from the hang as required.

Photo: Tilly & Milly. For all the beautiful Mumma’s who find a way to lead a positive/healthy lifestyle. Your babies won’t know any different to the example you have set. This fills my heart ❤️❤️

A.Week 1/12 Squat progression
Cycling through Back squat/Front
Back Squats 5-5-5-5-5

B. EMOM x 4 minutes:
10/8 cal Row + Max rep Pistols (Goblet Squats)
EMOM x 4 minutes:
8/6 cal Echo + Max rep Strict Sit-ups
EMOM x 4 minutes
30 Double-unders + Max rep pull-ups

*Rest 1 minute between EMOM's.

Photo: Congratulations to our super star Deb coming 2nd overall at the Masters HQ final over the weekend. Deb won 3 out of 6 events over the weekend executing the plan perfectly. We are all so proud!!

Join Marie at 7am. Please book in via Mindbody.

Partner workout
For time:
Run 1.6km
150 Wallball
*Complete 10 burpees at each change
150 Overhead Squats 30/20kg
*Complete 10 Pull-ups at each change
Run 1.6km
*Share repetitions of Wallball and OHS as you please.

Photo: Mark M looking beautiful on the L-sits.

A. Handstand skills

B. Four x 5 minute rounds:
Run 200m
30 second handstand hold
Max L-sit (Accumulative)

Photo: Welcome home Kim. We missed you!!

For time:
50 Toes to bar
50 Push Jerks 60/40kg
50 Toes to bar

A. Five sets:
3 Front Squats + 5 Back Squats
*Hold load across sets.

B. Seven rounds for load/time:
12 x Dumbbell Front rack lunge (6 per side)
50 Double-unders

Photo: Caitlin. With a gymnastic background, Caitlin’s flexibility and co-ordination has seen her turn her hand to CrossFit and move from strength to strength. It is exciting being a part of your progression and journey.