We will be running a WOD and Open Gym from 7:30am to 8:30am. Come on in and join us!!!

A. Build across 7 sets:
3 Deadlifts + 3 Hang Power Cleans + 3 Front Squats

B. Back Squats 5-5-5-5-5

Photo: Grant – Missing this guy, but I am sure he is rocking it in Bundaberg. Looking forward to having you back over the weekends.

Five cycles:
In 3 minutes:
15 Bench Press
Row 250/220m
Max Pull-ups
*Rest as necessary between rounds

Photo: An older but a goodie of three of our favourite ladies (Dream Team).

Complete 5 cycles of:
AMRAP in 3 minutes:
6 Kettlebell Swings 32/24kg
12 Overhead Lunge (20kg/15kg Plate)
24 Double-unders

*Rest 1 minute between cycles

*Scoring: Continue count from one cycle to the next. Eg. In first 3minutes: 2 rounds + 11 Lunge. Rest 1 minute, continue where you left off 1 Lunge, 24 Double-unders, etc.

Photo: Congratulations to Deb and Lexi completing another partnered competition over the weekend. You ladies are awesome!!!

Come and join us at 7am for a great Partner WOD.

A. Overhead Squats 10-10-10 *
*Bar taken from the ground

B. “Josh”
For time:
21 Overhead Squats 42.5/30kg
42 Pull-ups
15 Overhead Squats 42.5/30kg
30 Pull-ups
9 Overhead Squats 42.5/30kg
18 Pull-ups

*12 minute cut-off

A. Back Squat 5×5

B. Ascend as fast as possible in 8mins:
2 Push-ups
2 Dumbbell Squat Cleans 2 X 22.5/15kg
*Increment reps by 2 per round.

Grab a partner for this one!!!

A. EMOM x 10 minutes:
1 Hang Clean
*Increment weight each round to find a max weight for the day.
*Perform 50-45-40-35-30-25-20-15-10-5 Double unders following your lifts.

Warm up on an empty barbell only.
You must complete Hang Clean and Double-unders within the minute for RXD.

B. For time:
2km Run (Weir and back).

Photo: Mel. It is awesome seeing this wonderful lady moving from strength to strength. Keep doing what you are doing Mel- you are smashing it!!

Three rounds of:
In 3 minutes:
10 Burpees
25 Squats
Max Cal Bike

Rest 3 minutes

In 3 minutes:
10 Box Jumps 24″/20″
25 Kettlebell Swings 24/16kg
Max Cal Row

Rest 3 minutes

Photo: Robbie. Although currently working away he is still one of us – Don’t forget about him 😀 We miss you Robbie!!

AMRAP in 20 minutes:
Run 360m
Max Kipping Pull-ups
Max Dumbbell Shoulder to Overhead (2×15/10kg)

*Advanced athletes complete Chest to Bar pull-ups + DB S2OH @ 2 x 22.5/15kg.
*Score= Pull-ups + S2OH = Grand Tally.

Photo: Cam playing around with some gymnastic progressions and nailing them!! This man has abilities but always talks himself down, by far one of the most humble people you could meet.