KING’s Birthday Public Holiday.
We will be running 2 sessions:
7:00-8:00am
4:00pm-5:00pm

Come and join us for a WOD or Open Gym.

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

Compare to last time here

Join us at 7am.


As many rounds as possible in 30 minutes:
Run 1.6km
Max rounds of “Cindy”
Run 1.6km

*Start with 1.6km run. Choose your working time for “Cindy” to allow you to complete the final 1.6km run within the 30 minute time cap.


Photo: Bodo & Summer 2017. A trip down memory lane… This was too cute not to share.

AMRAP in 6 minutes:
Bike 12/10 cal
Lunge x 20

Rest 2 minutes

AMRAP in 6 minutes:
Row 12/10 cal
10 Toes to bar

Rest 2 minutes

AMRAP in 6 minutes:
Shuttle run x 12
Deadball over shoulder x 6

Rest 2 minutes

A. Five efforts:
Dumbbell Z Press (Seated L-Sit Position) 10-12 reps
Bent Over Row 10-12 reps
*Aim to maintain load across all sets.

B. Choose one of the following:
1. EMOM x 10minutes: ‘X’ Gymnastic Push
2. 5 x 5Max efforts gymnastic push
3. For sets or time: 50 Strict Handstand Push-ups * 10 minutes cap.

Photo: A great photo of Sally – for no particular reason ;D
Check our members page 😀

A. Front Squat (Week 6 of 7)
1 Pause Front Squat + 4 Front Squats
*Approx. 95-100%

B. Five rounds for time:
7 Thrusters (approx. 70% part A)
Run 200m

A. Choose 1 of the following:
1. EMOM x 10 minutes: ‘X’ Gymnastic pull
2. 5 x 5 Weighted strict pull-ups
3. 100 Pull-ups or 30 Muscle-ups for time (10:00 min cap)

B. AMRAP in 12 minutes:
5 Push-ups/Dips/HSPU
10 Hang Power Snatch 50/30kg
15 Burpees

Congratulations Deb for taking home gold for 60+ at the Oceania Throwdown. You are going from strength to strength, working every weaknesses and always giving you all. You are a champion!!

A. EMOM x 4 minutes:
3 Clean & Jerk (light load)
EMOM x 4 minutes:
2 Clean & Jerk (moderate load)
EMOM x 10 minutes
1 Clean & Jerk (build in load)

B. Partner workout:
For time:
5-5-4-4-3-3-2-2-1-1 reps for load/time:
Clean & Jerk *

*Touch & go repetitions. Both partners complete all repetitions, I.e. 30 reps each.

Photo: Wishing this beautiful man, Phil the most speedy recovery.

Come and join us at 7am for a great surprise workout.

Wet weather contingency.

Photo: Deb has been working exceptionally hard in preparation for the Masters League. She will competing at the Oceania Throwdown this week. end. You have put in the hard yards now time to bring out your inner beast Deb and smash it!!!
Photo: Courtesy of @grantwilliamsphoto

For completion:
0-4 minutes:
Run 800m
4-10 minutes: EMOM x 6
‘X’ Toes to Bar
10-14 minutes:
Run 800m
14-20 minutes: EMOM x 6
12-15 Russian Kettlebell Swings 32/24kg
20-24 minutes:
Run 800m
24-30 minutes: EMOM x 6
‘X’ Gymnastic Pull *

* Choose your own pull movement that is challenging but repeatable.

Photo: This smile makes my day. We have missed Amie this week but we hope she is have a fantastic cruise with her boys.

A. Front Squat (Week 5 of 7)
2 Pause Front Squats + 3 Front Squats
*Approx. 90-95% of 5RM

B. Four x 200m Row/Ski Erg or 500m Bike
Rest between efforts
*Aim to maintain fast/consistent pace across all efforts.
Record: Fastest and slowest efforts.

Photo: Karla helping her partnership with Chris to take 3rd place at our Masters & Apprentice comp. Awesome work Karla.