“The Chief”
Five, 3 minute AMRAPS of:
3 Power Cleans 60/40kg
6 Push-ups
9 Air Squats

Rest 1 minute after each AMRAP.
*Continuous count.

Photo: Congratulations Sas on her awesome result and effort during the 7 rounds of Man Makers. Completing 15kg and taking the best result for the ladies. So pumped for you!!!

Only the 7am session will run – join Luke, then…

Join us at 8:30am at CrossFit Contessa – for a WOD and Fundraiser Click here for details
We have 3 ladies from the Sunshine Coast: Sienna (14-15year – CrossFit Noosa), Rach (Masters – CrossFit Sisyphus ) & our very own Chloe heading to the CrossFit Games. Let’s celebrate their achievements and support them with a WOD and coffee.
A huge thank you to Amanda from CrossFit Contessa for organizing.


Partner relay
For time:
4 x 360m Run (YGIG x 2 each)
150 WallBall 9/6kg
4 x 360m Run (YGIG x 2 each)
360m Farmers Carry (2x16kg, 2x24kg) (Adv 2x24kg, 2 x 32kg)
4 x 360m Run (YGIG x 2 each)
80 Burpee Broadjumps (Burpee + 1m Broadjump)

*Share work anyhow

Photo: Grant & Danielle’s adventures in the USA before the CrossFit Games. Have an amazing time!! We are missing you. xo

Five sets of 7 cycles:
Dumbbell Manmaker
- Push-up, row (left), row (right), deadlift, bicep curl, strict press.
*Increment load to find your max for the complex.

EMOM x 30 minutes:
Min 1: Row 200/180m, Echo 500/450m
Min 2: Max Shuttle Runs x 10m
Min 3: Rest
Min 4: Double-unders x 50
Min 5: Max Burpees
Min 6: Rest
*Advanced athletes scale up to Drag rope double-unders (30-50reps)
*Alternate between Row/Echo Bike

LIVING BETTER CHALLENGE: CHECK IN 6:00pm
Please note: The 5:30pm will be coached until 6pm.

A. Five Supersets:
Bench Press 8-10 reps
Pendlay Row 10-12 reps
*Rest as necessary between rounds.
*Maintain weight across sets
Compare to last time here

B. Optional:
3 Rounds:
Max Push-ups
Max Ring Rows (Feet elevated)
*Rest between efforts.

Photo: Nata. Overhead squats X 5 @75kg.
Awesome work Nata!!

REMINDER: LIVING BETTER CHALLENGE - CHECK IN Wednesday at 6pm

A. Overhead Squats 5-5-5-5-5 (Block 1: Week 3)

B. Five rounds for time:
20 Step-up 20"
20m Lunge
20 Goblet Squats
*Advanced athletes can add weight via weight vest or dumbbell. The goal is to maintain a continuous pace across all movements.

LIVING BETTER CHALLENGE – CHECK IN Wednesday at 6pm

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

Compare to last time here

Photo: It takes a village to raise kids. We are so grateful for the village we have. Greg is an amazing role model for everyone. I am especially thankful that he has taken Jesse under his wing. Teaching him so much more than just boxing. Watching these two together fills my heart. Thank you Greggy. Xo

Mindbody is having technical issues- both 7am & 8am sessions will be on.

Come and join us for a partner workout.

Photo: Shane (FIFO) always great having this guy in the box.

For time:
0-5mins
75 Wall ball 9/6kg
5 minutes until completion:
50 Toes to bar +
50 Pull-ups
At the start of minute 5 complete 30 Double -unders, at start of minute 6 complete 20 Squats. Continue to alternate this buy in format until Toes to bar/Pull-ups are completed.

*20 minute cap

Photo: Ted - A CrossFitter in the making. Thank you Deb for his very own barbell and plates. The perfect thing to have when watching Mum do her WOD. Xo

A. Week 2/12 Squat progression
Cycling through Back squat/Front Squat/Overhead Squat
Front Squat 5-5-5-5-5

B. AMRAP in 10 minutes:
5 Dumbbell Snatch (Left arm) 22.5/15kg
5 Dumbbell Shoulder to overhead (left arm) 22.5/15kg
5 Dumbbell Snatch (Right arm) 22.5/15kg
5 Dumbbell Shoulder to overhead (Right arm) 22.5/15kg
10 Burpees (Lateral jump over dumbbell)

Photo: Thinking of Leiah and wishing her a speedy recovery.