A. Overhead Squats RETEST (Block 4- Week 3)
5-5-5-5-5

B. Three rounds for time:
Sandbag front rack carry x 50m *
20 Alternating Dumbbell Snatch 22.5/15kg
30 Squats *(Adv 20 Pistols)

Photo: Deb hitting a PB 5RM Front Squats. Today marks the last day of our 12 week squat cycle. We have seen some amazing results for Back Squats & Front Squats. Be sure not to miss this last test day.

Come and join us at 7am – hope to see you there!!!

Thirty rounds for load/time:
1 Squat Clean *
3 Burpees
5 Wall Balls 9/6kg
*Choose your own weight.

Photo: Caitlin with the most beautiful wall walks you ever did see!!

A. AMRAP in 12 minutes:
3 Wall Walks
15 Hang Dumbbell Snatch 22.5/15kg *
30 Double-unders
*Advanced athletes heavier dumbbell/drag rope.

B. Optional:
EMOM x 10 minutes:
3 Strict pull-ups *
*Advanced athletes add weight.

Photo: Congratulations to all the athletes that achieved personal best on their Front Squats. Consistency is key!!

A. Front Squat 5-5-5-5-5 (Block 4, Week 2 RETEST)

B. Three efforts each for time:
Row/Ski Erg 500m or
Bike 1000m
*Rest as necessary between efforts. Score: Fastest and slowest and total work time.

Photo: Thank you @BarryHarden and @sunshinecoastweightlifting for your constant support of Chloe. It is so awesome to have a club supporting/inspiring so many young girls taking up weightlifting. Thank you all for tuning in to watch Chloe.

We had the most amazing trip but are so happy to home and can’t wait to see you all in the box.
A huge thank you to our amazing coaches who made it possible for us to have this time away, and for you all for your understanding with timetable changes. I have missed you all!!!

Chloe will be lifting tomorrow at 3:30pm and will be streamed at the CWF Website – or Youtube .


Five rounds for time:
15 Dumbbell Shoulder to overhead 2×22.5/15kg
12 Chest to bar pull-ups
9 Deadball over shoulder 45/35kg

*Weight selection should allow for mostly unbroken efforts.

Please note: 9:15am session is cancelled. All other sessions will run as usual.

A. Power Clean + Hang Clean (Squat or Power) 1+1
*Increment in load

B. AMRAP in 10 minutes:
5 Power Cleans 80/55kg *
10 Toes to Bar

*Heavy repeatable singles

Photo: Chloe has completed her first solo international trip from USA to Fiji. From the CrossFit Teen Games to Commonwealth Weightlifting Championships. What a year!!! Thank you everyone for your ongoing support 💖💖

Partner Workout: Partner A/Partner B
For max load lifted:
0-1:30
A. Run 360m
B. Deadlift
1:30-3:00
A. Deadlift
B. Run 360m
3:00-4:00 Rest

4:00-5:30
A. Run 360m
B. Hang Cleans
5:30-7:00
A. Hang Cleans
B. Run 360m
7:00-8:00 Rest

8:00-9:30
A. Run 360m
B. Shoulder to Overhead
9:30-11:00
A. Shoulder to Overhead
B. Run 360m
11:00-12:00 Rest

12:00-13:30
A. Run 360m
B. Hang Cleans
13:30-15:00
A. Hang Cleans
B. Run 360m
15:00-16:00 Rest

16:00-17:30
A. Run 360m
B. Deadlift
17:30-19:00
A. Deadlift
B. Run 360m
19:00-20:00 Rest

*Choose a weight for each movement (both partners to lift the same load).
*Weights must be maintained for both sets of movement. Eg. Deadlift 50kg, Hang Clean 40kg, Shoulder to Overhead x 30kg, Hang Clean 40kg, Deadlift 50kg.
Score total load.

Every 4 minutes x 5 cycles:
Run 180m
1-2-3 Pull-up/Push-up/Squat
2-4-6
3-6-9
4-8-12
5-10-15 ….
Continue incrementing format throughout workout.
*Start 0-4-8-12-16minutes with 180m run, then continue where you left off on previous effort.

Photo: Another great welcome to the worldwide CrossFit community @hammercrossfit. Thankyou for making us feel welcome.

A. Two rounds, each for time:
Row 500m

B. Two rounds, each for time:
Echo 1500m

C. Two rounds, each for time:
25 Burpees (Jump & Touch)

*35 minute cap
*Aim to maintain fastest/repeatable time for each element (less than 5 seconds spread between fastest and slowest)