*Please don’t forget that our 40 minute express classes kick off today (12:00-12:40pm).

15 rounds for time of:
3 Deadlifts
2 Hang Power Snatch
3 Overhead Squats
2 Hang Power Snatch
3 Deadlifts
*Each complex (13 reps) is to be completed unbroken. It is up to you how much you rest between complexes.
*Choose your own load.

Seven rounds for time:
7 Deadlift
21 Lateral Jumps (over barbell)
Run 180m
Rest 1 minute.

*I will be doing some Olympic Weightlifting at 8:00am for anyone who would like to join me. Please note that this will be a semi coached session as I will be lifting myself. All abilities welcome. Cheers, Chris.

Five rounds, each for time of:
Airbike 25/20 cal.
20 Burpees
15 Pull-ups

For time:
Run 2km
100 Dumbbell Snatch 22.5/15kg
50 Overhead Lunges 22.5/15kg (25 each arm)

Hang Power Clean 30-20-10-5 reps.
*Each set is for load.
*Increment weight on each set.
*Rest as necessary between rounds.

Extra Training:
Death by Strict Pull-up

For time:
Row 1000m
50 Thrusters 20/15kg
30 Handstand Push-ups
*Don’t let the HSPU scare you off. Various scaled options will be available.

Extra Training:
In 3 min. accumulate as much time in L-sit as possible.

Great work to everyone who competed and supported at the Triple Three’s on the weekend. We had a great day and we appreciate the effort everyone put in to represent the gym. As always a big thanks to Grant for the great photos!

Four rounds for time of:
60m Bear Crawl
35 Wall Ball 9/6kg
20 Toes to Bar

“Nancy”
Five rounds for time of:
Run 400m
15 Overhead Squats 42.5/30kg

Best of luck to all of our crew competing at CrossFit Speed (North Lakes) “Unbound and Unleashed”. If you haven’t already got plans come down and cheer them on.

Three rounds for reps:
1 min. Toes to Bar
1 min. Shuttle Runs
1 min. Rest
1 min. Ball Slam 20/12kg
1 min. Burpees
1 min. Rest

Five rounds:
Row 500m
20 Box Jumps 24/20″
Farmers Carry 50m (choose own load)
30 sec. Flexed Arm Hang
*This workout is not for time. Aim to complete each exercise/round with high intensity/quality and rest as necessary between.