For time:
Run 860m
50 Wall Ball 9/6kg
Run 560m
30 Box Jump Overs 24″/20″
Run 560m
50 Wall Ball 9/6kg
Run 860m

Photo: After a great battle Jesse finished in the 5th place overall. What an experience!! He had a great time and made lots of new friends from all over the world.

A. Gymnastics skills
Every 90seconds for 8 rounds (12 minutes)
Gymnastic complex:
Choose your own complex and reps based around repeatable sets.
Advanced athletes – choose complex comprising of 6 repetitions.
Eg. 3 Bar Muscle-ups + 3 Chest to bar pull-ups or
1 Bar Muscle-up + 2 Chest to bar + 3 Pull-ups

Intermediate: 5 reps
Beginner: EMOM: 3-5 reps

B. Max reps in 7 minutes:
Burpee Jump & Touch

A. Squat Clean + Hang Squat Clean 1+1

B. Partner workout:
10 minute AMRAP:
P1: 5 Squat Cleans *
P2: Run 200m
*Heavy repeatable singles

Photo: Check in day for Jesse @PitTeenThrowdown. Good luck big boy!!!

For time:
Run 400m
30 Toes to Bar
Run 400m
10 Wall Walks
Run 400m
30 Toes to Bar
Run 400m

Photo: Exploring Chicago on bikes was great!!

0-2 minutes: Max Calories Row/Echo
2-3 minutes: Rest
3-13 minutes (10minute AMRAP)
AMRAP:
12 Dumbbell Deadlifts (2 x 22.5/15kg)
9 Dumbbell Hang Power Cleans (2 x 22.5/15kg)
6 Dumbbell Shoulder to Overhead (2 x 22.5/15kg)
13-14 minutes: Rest
14-16 minutes: Max Calories Echo/Row

*Start on either Bike or Row, then finish on the opposite machine.
*Choose a weight that allows for unbroken complex fresh.

A. Front Squat 5 x 5 (Block 3:Week 2)
*Aim to add 2.5kg-5kg to last Front Squat Cycle

B. Partner workout:
AMRAP in 10 minutes:
P1: 10 Burpees
P2: 20 Alternating Lunges
*Both partners to complete their movement before swapping.
Record total repetitions.

In teams of 3:
For load:
Front Rack Carry (Barbell) 2 x 15m (Put down at 15m mark), directly into:
Sandbag/Deadball Front rack Carry 2 x 15m (put down at 15m mark).

This will be a free flowing session. Aim to get through several heavy cycles during the session.

Five x 3 minute rounds:
Run 360m
Max Wall Ball 9/6kg
Rest 2 minutes

Five rounds for Max Load/Reps:
7 Hang Power Snatch (unbroken)
Max reps unbroken Handstand Push-ups/Dips/Push-ups

Rest as needed between rounds
*Choose a heavy weight that allows for unbroken snatch, and a Push movement that allows for at least 10 reps in first round.

Scale:
10 Rounds:
5 Hang Power Snatch
7 Push-ups
*Break sets as needed to maintain quality movement.

We could not be prouder of Nata- writing, directing & starring in her first short film 'Showstopper'.
Devastated not be sharing this night with her but know you will all give her lots of love.
TICKETS ON SALE NOW - ‘Showstopper’ Exclusive Premiere!
BOOK NOW: https://www.trybooking.com/CUMRM
For those of you who don’t know, I made a movie!
📅 Date: 7th of September
🕡 Time: 6:00 PM
📍 Location: Event Cinemas Kawana
🌟 Dress Code: Semi-Formal/Formal – Red Carpet Glamour
Prepare for an evening of glamour and excitement as we roll out the red carpet just for you!
Here’s the evening’s itinerary:
6:00 PM: Arrive for an exclusive one-hour pre-show reception! Enjoy unlimited drinks (beer, wine, and soft drinks) and delicious platters while mingling with fellow guests. Don’t be late – make the most of this fabulous start!
7:00 PM: The theatre doors open, and the entertainment begins with speeches from industry professionals. Then, settle in for the highly anticipated film screening! We will finish off with a Q&A and final speeches to wrap up the theatre segment.
9:00 PM: But wait, the fun doesn’t stop there! Join us for the afterparty at The Wharf Mooloolaba.

The hard work is done, now time for the fun!! The Saliba’s are heading off to the USA today. We are super excited to see both of the kids compete at the highest levels. We will provide links to the CrossFit Teen Games so you can all share this journey. Thank you all for your ongoing love & support.

Please note there will be only one afternoon session today: 5pm-6pm.
Mindbody has been amended to reflect this.

Note: We have aimed to minimize disruption of training however we have had to cancel some sessions due to unavailability of coaches. These dates include:
2nd September – Only 6:30am & 9:15am sessions will run (all other sessions cancelled).
3rd September- Cancelled 5:30am.


Tabata (8 rounds 20sec work/10 sec rest)

Echo Bike (Cal)
Rest 1 minute
Toes to Bar
Rest 1 minute
Row Cal
Rest 1 minute
Burpees
*Record total reps/calories for each movement and Grant Tally.