WODs

Five rounds for time:
7 Clean & Jerk 60/40kg
14 Toes to bar
21 Squats

“Helen”
Three rounds for time:
Run 400m
21 Kettlebell Swings 24/16kg
12 Pull-ups

Compare to last time here

A. Back Squat 5-5-5-5-5

B. Three rounds for time:
Run 360m
7 Burpees
14 Dumbbell Thrusters 2 x22.5/15kg
7 Burpees

Photo: Congratulations to Deb & Chloe both competing over the weekend. It is awesome witnessing the capabilities of these CrossFit athletes, but the spirit and comradery of the wider community make these moments even more special.
Photo: FUTURE girls (16-19 year).

Partner workout:
AMRAP in 30 minutes:
P1/P2
100m Bearhug sandbag carry
50m Left arm Overhead carry 22.5/15kg
50m Right arm Overhead carry 22.5/15kg

P2/P1: Row 400m

P1/P2:
100m Bearhug sandbag carry
50m Left arm Overhead carry 22.5/15kg
50m Right arm Overhead carry 22.5/15kg

P2/P1: Echo 1000m

*One partner on Row or Echo, other partner completing movements. Both partners to complete their element before swapping.
Alternate between Row/Echo each cycle

Photo: Deb at Masters League in front of Masters League promo (of Deb).

A. Snatch + Snatch Balance + Overhead Squats

B. “Nancy”
Five rounds for time:
Run 400m
15 Overhead Squats 42.5/30kg

Compare to last time here

AMRAP in 20 minutes:
6 Deadlift 80/50kg
8 Burpees
Run 100m

or Active recovery:
20 minute bike/row
20 minute stretch
15-20 minute sauna

Wishing the most wonderful 18th birthday to our beautiful Chloe.
From an 8 week premature baby to the strongest, most amazing human I know.
To say we are proud of the women you have become is an understatement!! Your spirit, kindness, humility, dedication and discipline are beyond your years. You inspire us to be the best we can be and we are so very blessed to be travelling this journey with you.
At such a young age you have achieved more than we could even dream of and this is just your beginning… Keep reaching for the stars!!
We love and adore you!!! Your greatest supporters – Mum, Dad & Jesse. xoxoxo

A. For time:
Run 3.2km

B. Max repetition wall ball in 7 minutes 9/6kg

Photo: Wishing Deb all the best at the Masters League Games in Orange this weekend. We will be thinking of you 💕

A. Bench Press 5-5-5-5-5+ (WEEK 3 of 4 Progression)
*Increment weight from set 1 to 4. Hold weight across set 4-5 aiming for maximum repetitions on set 5.
Aim to improve on previous results
*Guide: If you achieved more than 8 repetitions on your final set last time aim to increase weight in set 4-5.

B. In groups of three:
Two rounds for time:
Echo 1000m/60second plank/Rest
Row 400m/30 second Flexed arm hang/Rest
*Complete 2 rounds on Echo, then 2 rounds on row (or vice versa)

A. Clean & Jerk Technique
1 Power Clean + 1 Hang Squat Clean + 1 Jerk (Any style)

B. AMRAP in 10 minutes:
3 Wall Walks
5 Strict Pull-ups
15 Russian Kettlebell Swings 32/24kg

Photo: Welcome on board Gail😀

Both 7am & 8am sessions will run.
To allow us to best manage classes please ensure you have booked into your session. Thank you for your co-operation.

Three rounds for total repetitions:
1 minute: Max Wallball 9/6kg
1 minute: Max Burpees
1 minute: Max Box Step-ups 22.5/15kg 20″
1 minute: Max Ball Slams 20kg/12kg
1 minute: Max 10m Shuttle Runs
1 minute: Rest

Photo: A shout out to Ash who has been working skill development towards ring muscle-ups. Yesterday it all came together!!!