A. Five x 10 reps
Dumbbell Bench Press

B. For time:
100 Shoulder to Overhead 40/30kg
*At the start of the workout complete 3 burpees. Add an extra burpee at the start of each minute.

Photo: Nata – NAILED IT!!! and she went heavier 😀

For time:
Run 200m
10 Strict Pull-ups
Run 400m
20 Chest to Bar Pull-ups
Run 600m
30 Pull Pull-ups
Run 600m
30 Push-ups
Run 400m
20 Dips
Run 200m
10 Handstand Push-ups

*Scaling: Adjust the difficulty of the Pull/Push movement with the aim to decrease/increase difficulty in 3 stages where possible.
*Advanced athlete: Bar Muscle-up/Strict Pull-ups/Chest to bar

Photo: Leiah – where there is a will, there is a way. Despite fracturing her foot Leiah is back at the gym and making forward progress. Great work Leiah!!!

EMOM x 4 minutes:
3 Snatch (Light load)
Rest 1 minute
EMOM x 4 minutes:
2 Snatch (Moderate load)
EMOM x 10 minutes:
1 Snatch (Build in load)

Optional:
EMOM x 10 minutes: 30work/30rest (Any machine)

Photo: Lachie- it is so awesome watching Lachie’s progress in the box. Man makers definitely brought the best out – hitting 20kg.

A. Three rounds, each for time:
Row 350/300m
12 Burpees (over Parallette)

B. Three rounds, each for time:
Run 360m
12 Toes to bar

*Rest between rounds (approx. 5 minute cycle)
*Complete 3 rounds of A, then 3 rounds of B (or vice versa)
*Score: Fastest & Slowest on Part A & B + Total work time.

Photo: A huge thank you to Mandi @CrossFit Contessa for organizing an amazing fundraising morning for these 3 ladies -@Sienna_Lambert, Rach Robinson (@fiziorach), & @Chloesaliba06
Thank you to everyone that joined us for the morning and those that donated. Your support and generosity is greatly appreciated and will definitely help in covering expenses.
The excitement is building…. CrossFit Games here we come!!!

A. Front Squats 5 x 5 (BLOCK 2: Week 2)
*Hold weight across sets

B. Partner workout
AMRAP in 10 minutes:
P1:
4 Overhead dumbbell lunge
6 Front rack dumbbell lunge
8 Hand dumbbell lunge
P2: 15 Squats
*Double dumbbell heavy/unbroken.
P1 completes all 18 lunges before swapping with partner.

Photo: Elyse's focus on consistency and quality of movement continues to result in great achievements. Awesome work Elyse!!

Join Marie at 7am.

For time:
Farmers carry 180m
Run 360m
Sandbag carry 180m
Run 2km (weir & back)
Sandbag carry 180m
Run 360m
Farmers carry 180m

*Choose a weight that will require you to break up the carry.

A. 10-9-8-7-6-5-4-3-2-1 reps for time:
Gymnastic Pull (Muscle-up/Chest to bar pull/pull-up/Ring Row)
Run 100m
Gymnastic Push (HSPU/ Dips/Hand release Push-up/Push-up)
Run 100m

Photo: Congratulations to our beautiful, strong, smart Nata who has just graduated Master in Screen Production, majoring in producing. We are all so proud of everything you have already achieved and looking forward to sharing your future successes. Xoxo

A. 40-30-20-10 reps for time:
Step-ups 20″ (20/15kg Plate)
Alternating Dumbbell Snatch 22.5/15kg
100 Double-unders
*Advanced athletes increase Dumbbell weight.

B. Mobility

Photo: Davina having fun and learning lots training up to be a Life flight doctor. Looks like fun!!

A. Back Squats 5 x 5 (BLOCK 2: Week 1)
*Hold weight across sets (Aim to hold weight from 3rd or 4th set from last week 5-5-5-5-5)

B. Max Meters in 10 minutes:
Any machine
Part B provides a mental and physical challenge to see who can sit as close to their sprint threshold as possible for a longer duration.
Strategy is going to be key to your success.
How much do you need to adjust your pace to be able to maintain a good output for the entire 10 minutes.

A. Dumbbell Strict Press 5 x 8-10 reps
*Maintain load across

B. Five rounds for time:
10 Dumbbell Shoulder to Overhead *
15 Toes to Bar
Run 360m

Photo: End of Father & son training.