Due to the Queen’s birthday public holiday our regular sessions will not run today.

We have a 3pm Open Gym scheduled. As always a workout will also be provided.

It is highly encouraged (especially our English members) to take the opportunity to display some royal homage.

Partner WOD.
Five rounds for time of:
Row 360m
180m Overhead carry (single dumbbell 22.5/15kg)
Run 360m
180m Farmers carry (24/16kg)

Both partners must complete each activity before moving on.
*35min cut off

Photo: Jesse hitting Fran. Thanks to Grant Williams photography.

“Fran”
21-15-9 reps for time of:
Thrusters 42.5/30kg
Pull-ups

Compare last results here

Partner Workout:
AMRAP in 20 minutes:
50 cal air bike (50 stroke change over)
100 Cal Row (25 stroke change over)
20 x 180m Run (Alternating)
*Alternate with your partner on each activity until all calories have been completed. 

Photo: Blake D making significant improvement by focusing on higher attendance and quality of movement. Keep up the great work!!

A. Squat Cleans
* Technique focus on speed and depth under the bar.

B. Four rounds for time of:
30 Lunges 20/15kg
15 Toes to bar

Photo: An hour of exercise in the sunshine and fresh air can make all the difference.

A. Five sets for max reps:
Dips (Ring dips or box dips)
Superset with 60 second plank

B. Advanced for 10 minutes:
10 Dumbbell Snatch 22.5/15kg
10 Burpees
(Increase by 10 Dumbbell Snatch each round).

Photo: Kyra. It is always great to have her positivity in the box.

“Helen”
Three rounds for time of:
Run 400m
21 Kettlebell Swings 24/16kg
12 Pull-ups

Weekly challenge-
For time: 1000m row
*Grant is currently holding the in house record (3.31).

Photo: Mick W. It is amazing being a part of individual health and fitness journey’s. Mick has established good foundational habits – frequency and consistency of training which is the beginning of great things. Keep it going – this is life changing!!

Come and join us for a beach WOD at 7:30am.

Full details here

A. Toes to bar technique development
EMOM X 10 minutes:
1 kip + 1 knees to elbow + 1 toes to bar
*Above is an example, various versions of this theme will be given on an individual basis.

B. Six efforts on a 2:30 minute cycle:
360m run

Photo: Josh going for a personal best clean with his support crew in check. Awesome work!!

EMOM X 4
3 X Muscle Clean (1 every 20 seconds)
*Maintain weight
Rest 1 minute
EMOM X 4
2 X Power Clean (1 every 30 seconds)
* Maintain weight
Rest 1 minute
EMOM X 10
1 X Clean (Any style).
*Climb in weight.

Photo: Marcus. Welcome to our crew. Great to have you with us.