WODs

Five rounds:
In 2:30 minutes:
12 Dumbbell Bench Press *
15 Box Jumps 24″/20″ (Step down)
Max meters Row/Bike/Ski Erg

*Heavy/unbroken
*Rest between efforts, approx. 1:1.

Photo: Welcome to Jason. What a champion!! Embracing coaching and committing to consistency you are doing everything we could ask of you. We are looking forward to sharing your health & fitness journey with you. Keep up the great work!!

What an awesome Saturday morning!! A huge thank you that came along to support &/or complete Fran. We have achieved our fundraising goal for Chloe. We are extremely grateful to be surrounded by so much love and support.
PBs on "FRAN" Chris 2.13 & Chloe 2.01.
Generational Fran 4.14. The challenge has been set for any parent/child.

WOD: AMANDA
9-7-5 reps for time:
Muscle-ups
Squat snatch 60/42.5kg

Scaling options are always provided 😀

Photo: Thank you to the @LSKD crew for your support. Some awesome gift packs for Chris & Chloe and half price socks (available in the box) all proceeds going to assist for Chloe’s trip.

Our regular session will run at 7am followed by our FUNDRAISER @ 8am – Help get Chloe to the CrossFit Games.
Join us for breakfast (all proceeds going to the fundraiser).
Chloe & Chris will be attempting to set a record for fastest parent/child “FRAN” relay – goal of sub 5 minutes.
Join in with “FRAN”. We encourage participation so grab a partner and have some fun. This is for community participation – scaling is allowed.
Everyone in attendance with go into the draw to win a pair of Reebok Nano X4.

0-10 minutes:
Incrementing ladder 15m Shuttle Runs (1-2-3…10)
10 -15 minutes (EMOM x 5 minutes)
15 Kettlebell Swings 24/16kg
15 minutes +
Death by Parallettes Facing Burpees
(Complete 1 rep on the 1st minute, rest remainder of minute. Complete 2 reps on 2nd minute… Continue until you can no longer complete the required numbers of repetitions within the minute.
*Advanced athletes increase by 2 reps.

We are sad to say this is Carol’s last session with us for a while as she moves to Tasmania to care for her Dad. Carol has been the queen of the 5:30pm session. Carol you will be missed but we eagerly await your return. Today’s workout includes one of Carol’s favorite movements – Deadlifts.

AMRAP in 15 minutes:
7 Deadlifts 100/70kg
14 Box jumps 24″/20″ (step down)
Run 100m

A. Five sets:
3 Front Squats + 5 Back Squats
*Build in load

B. Five cycles:
12 Dumbbell Bench Press *
20 Strict Sit-ups

*Choose a heavy repeatable weight.
Rest between efforts

Photo: Tim. Since starting with us in March it has been great seeing Tim’s quality of movement and confidence improve. You are doing awesome Tim. Keep up the great work!!!

For time:
18 Pull-ups
18 Hang Power Cleans 50/35kg
15 Chest to bar Pull-ups
15 Hang Power Cleans 60/42.5kg
12 Strict Pull-ups
12 Hang Power Cleans 70/50kg
12 Strict Pull-ups
12 Hang Power Cleans 70/50kg
15 Chest to bar Pull-ups
15 Hang Power Cleans 60/42.5kg
18 Pull-ups
18 Hang Power Cleans 50/35kg

Photo: Welcome to one of our newest members – Ryan (although you can’t see his face you can appreciate his perfect position).
Ryan is our current record holder on the Parallette/dip challenge 6/6 dips. As a high level acrobat and a National level Weightlifter we are excited to see these skills transfer to CrossFit. It is great having you with us Ryan!!

Ten rounds for time:
50m Sandbag Front Carry *
15/10 Push-ups
100 single skips
*Heavy but unbroken effort of sandbag carry.

Photo: Reminder our Fundraiser to HELP CHLOE GET TO THE CROSSFIT GAMES is on this Saturday. Come and join us for some fun!!! Everyone in attendance will be in the draw for a pair a Reebok Nano X4.

A. 12 minutes: Thrusters 5-5-3-3-2-2-2

B. Four rounds:
In 2 minutes:
10-12 Burpee Pull-ups
Max Unbroken Thrusters 42.5/30kg
Rest 90 seconds

Photo: Mel. It isn't long (July) until Mel and her team complete the Kokoda Challenge. They have been working hard in preparation for the 96km course.
They are close to the fundraising goal of $2000. If you would like to support their team in this challenge please consider donating a few dollars using this link .

0-4 minutes:
Run 360m
Max Pull-ups
4-8 minutes:
Run 360m
Max Push-ups
8-12 minutes:
Run 360m
Max Chest to bar pull-ups
12-16 minutes:
Run 360m
Max Ring Dips
16 -20 minutes:
Run 360m
Max Bar Muscle-ups
20-24 minutes:
Run 360m
Max Handstand Push-ups

*Regress the starting movement in the progressions as necessary E.g. Ring Row>Pull-up>Chest to bar pull-up.

Photo: Luka. So pumped to see you taking on new challenges and crushing it!!!

Five sets for load of:
5 Push Press
10 Front Rack Lunge
15 Deadlifts
*Use the same bar/load for all three movement and perform as a superset i.e. move straight from one exercise to the next without rest. Ideally the bar will not be dumped between the Push Press and the Lunge.
*Rest approx. 3 minutes between sets.