Join Marie at 7am. Please book in via Mindbody.
Partner workout
For time:
Run 1.6km
150 Wallball
*Complete 10 burpees at each change
150 Overhead Squats 30/20kg
*Complete 10 Pull-ups at each change
Run 1.6km
*Share repetitions of Wallball and OHS as you please.
Photo: Mark M looking beautiful on the L-sits.
A. Handstand skills
B. Four x 5 minute rounds:
For time:
50 Toes to bar
50 Push Jerks 60/40kg
50 Toes to bar
A. Five sets:
3 Front Squats + 5 Back Squats
*Hold load across sets.
B. Seven rounds for load/time:
12 x Dumbbell Front rack lunge (6 per side)
50 Double-unders
Photo: Caitlin. With a gymnastic background, Caitlin’s flexibility and co-ordination has seen her turn her hand to CrossFit and move from strength to strength. It is exciting being a part of your progression and journey.
Five rounds:
In 2:30 minutes:
12 Dumbbell Bench Press *
15 Box Jumps 24″/20″ (Step down)
Max meters Row/Bike/Ski Erg
*Heavy/unbroken
*Rest between efforts, approx. 1:1.
Photo: Welcome to Jason. What a champion!! Embracing coaching and committing to consistency you are doing everything we could ask of you. We are looking forward to sharing your health & fitness journey with you. Keep up the great work!!
Photo: Thank you to the @LSKD crew for your support. Some awesome gift packs for Chris & Chloe and half price socks (available in the box) all proceeds going to assist for Chloe’s trip.
Our regular session will run at 7am followed by our FUNDRAISER @ 8am – Help get Chloe to the CrossFit Games.
Join us for breakfast (all proceeds going to the fundraiser).
Chloe & Chris will be attempting to set a record for fastest parent/child “FRAN” relay – goal of sub 5 minutes.
Join in with “FRAN”. We encourage participation so grab a partner and have some fun. This is for community participation – scaling is allowed.
Everyone in attendance with go into the draw to win a pair of Reebok Nano X4.
0-10 minutes:
Incrementing ladder 15m Shuttle Runs (1-2-3…10)
10 -15 minutes (EMOM x 5 minutes)
15 Kettlebell Swings 24/16kg
15 minutes +
Death by Parallettes Facing Burpees
(Complete 1 rep on the 1st minute, rest remainder of minute. Complete 2 reps on 2nd minute… Continue until you can no longer complete the required numbers of repetitions within the minute.
*Advanced athletes increase by 2 reps.
We are sad to say this is Carol’s last session with us for a while as she moves to Tasmania to care for her Dad. Carol has been the queen of the 5:30pm session. Carol you will be missed but we eagerly await your return. Today’s workout includes one of Carol’s favorite movements – Deadlifts.
AMRAP in 15 minutes:
7 Deadlifts 100/70kg
14 Box jumps 24″/20″ (step down)
Run 100m
A. Five sets:
3 Front Squats + 5 Back Squats
*Build in load
B. Five cycles:
12 Dumbbell Bench Press *
20 Strict Sit-ups
*Choose a heavy repeatable weight.
Rest between efforts
Photo: Tim. Since starting with us in March it has been great seeing Tim’s quality of movement and confidence improve. You are doing awesome Tim. Keep up the great work!!!
For time:
18 Pull-ups
18 Hang Power Cleans 50/35kg
15 Chest to bar Pull-ups
15 Hang Power Cleans 60/42.5kg
12 Strict Pull-ups
12 Hang Power Cleans 70/50kg
12 Strict Pull-ups
12 Hang Power Cleans 70/50kg
15 Chest to bar Pull-ups
15 Hang Power Cleans 60/42.5kg
18 Pull-ups
18 Hang Power Cleans 50/35kg
Photo: Welcome to one of our newest members – Ryan (although you can’t see his face you can appreciate his perfect position).
Ryan is our current record holder on the Parallette/dip challenge 6/6 dips. As a high level acrobat and a National level Weightlifter we are excited to see these skills transfer to CrossFit. It is great having you with us Ryan!!