AMRAP in 20 minutes:
50m Farmers Carry
20 second L-Sit
50 Double-unders
8 Parallette Shoot Through

Photo: Grant. We are going to miss Grant as he heads to Bundaberg until December. We will still get to see him on the weekends thankfully.

For time:
Row 1000m *
then,
6 rounds for time of:
12 Dumbbell Shoulder to Overhead (2 x 22.5/15kg)
30 second Flexed Arm Hang
then,
Bike 2000m *

*Advanced athletes start with 2000m Bike and finish with 1000m Row.

Photo: Tia-Clair Toomey – Athlete GOAT – the Fittest Woman on Earth for the sixth time!
If you haven’t checked out the CrossFit Games 2022 you are missing out!! An epic weekend, definitely worth the watch.

Reminder: Our 8 week strict pull-up challenge has started.
The goal is to develop our strict pulling capacity- whether increasing our max strict pull-ups or working towards your first strict pull-up. Consistency is key and we encourage everyone to join in.
Rules: Establish your base line (Max strict or max Flexed Arm Hang) & add you name to the board.
– Actively work towards your movement 3 times per week. Tick off each time you complete (should be minimum of 3 at the end of the week)
– Do this for 8 weeks
– Remeasure.
Please hold other members accountable- names on the board. I am excited to see how much we can improve.

Every 3 minutes for 8 cycles:
7 Power Cleans
9 Front Squats
‘X’ Toes to Bar
*Choose load and repetitions and maintain across all rounds.

Photo: Jesse working strict pull-ups on our weekend away.

7am & 8am sessions are scheduled. Be sure to book in via Mindbody.

Unfortunately due to the predicted rainy weather our retest of “Nancy” has been postponed.

For time:
100 Wall Ball 9/6kg
80 Toes to Kettlebell
60 Burpees
40 Power Cleans 50/35kg
20 Overhead Squats 50/35kg

Photo: Tristan (aka Stretch) on Turkish Get-ups. Turkish Get-ups are such an awesome movement – requiring core and shoulder strength and stability, co-ordination, flexibility. Great for supplementary training!!

For time:
10 Strict Press 2 x 22.5/15kg
10 Strict Pull-up
20 Push Press
20 Chest to bar pull-up
30 Push Jerk
30 Kipping pull-up
20 Push Press
20 Chest to bar pull-up
10 Strict Press 2 x 22.5/15kg
10 Strict Pull-up
*All shoulder to overhead movements to be completed with 2 x 22.5/15kg dumbbells.

A. EMOM x 20 minute:
Minute 1: 5 x Deadlift
Minute 2: Gymnastic Push (Push-up/Dips/ HSPU)

B. Ten rounds for max calories:
30sec on/30sec off
– Bike or Row.

Photo: Chanel mastering the Overhead Squat.
What a day in the box yesterday as we retested our OHS (THE KING OF SQUATS) after a 6 week progression. We could not have been happier with the efforts over the past 6 weeks in improving quality of movement. The personal best were amazing, but most importantly the transference to all other movement. Well done crew!!!

A. Overhead Squat 1RM
Time to retest

B. Incrementing ladder in 10 minutes:
Goblet Squats 22.5/15kg (4-8-12-16…)
Double-unders (12-24-36-48…)

*Goblet Squats increment by 4 per round, Double-unders increment by 12 per round.
*Advanced athletes complete pistol squats in place of goblet squats.

Photo: A huge shout out to our very own super star- Nata who has just landed a lead role in Legally Blonde playing Serena (a Mad About Theatre production). We are sooo excited to see your hard work paying off. Watch this space for updates.

A. Turkish Get-ups
Work technique/increase in weight for 12 minutes

B. Three rounds for time of:
40 Kettlebell Swings 24/16kg
20 Toes to bar

CrossFit in 6 words – worth the watch

A. Clean & Jerk Pyramid
*Build to a heavy single across 7 sets, then drop back by 10% for 5 more lifts.

B. Partner Workout
Five rounds for time:
Row 250m
10 Dumbbell Clean & Jerk (2 x 22.5/15kg)
*Both partners to complete their activity prior to changing.

Photo: CrossFit Games 2011.

Join us for a fun morning.
WOD at 7am.
BBQ Breaky – fundraiser from 8am.
Luke B will be running an Auction throughout the morning. There are some great items up for grabs.

For completion:
A. EMOM x 10 minutes:
Burpees x 1 (Increment x 1 per minute)
B. EMOM x 10 minutes:
Dumbbell Snatch x 2 (Increment x 2 per minute)
C. EMOM x 10 minutes:
Thrusters 20/15kg (Increment x 3 per minute)