In 30 minutes, complete three cycles of:
Each for time:
40 Wallball 9/6kg
25/20 Cal Row
15 Deadball over shoulder
35 Kettlebell Swings 24/16kg

*Start anywhere, but complete a full round before advancing.
*Score is total work time.

30 Rounds for time:
1 Bar Muscle-up
2 Devils Press 22.5/15kg
3 Box Jumps (30″/24″)

A. Five set for load:
1 Strict Press + 3 Push Press + 5 Push Jerk

B. In 7 minutes:
Choose your own descending ladder of Push-ups/Dips.
*Choose your own increment. Repetitions must be unbroken and completed in the time frame to count.

For example: 25-20-15-10-5 reps, 16-12-8-4 reps.

For time:
Three rounds:
9 Front Squats 60/40kg
9 Burpees (over barbell)
Rest 1 minute
Four rounds:
7 Front Squats 70/47.5kg
7 Burpees (over barbell)
Rest 1 minute
Five rounds:
5 Front Squats 80/55kg
5 Burpees (over barbell)

Photo: Wishing Sam a great experience as she heads to Toowoomba for the next ten weeks for study/work. We will miss you!!!

Time for a Saturday surprise. Join Marie at 7am or 8am.

Three x 5 minute rounds:
0-2 minutes: Run 360m, then max burpees
2-3minutes: Max Dumbbell Push Press 15/10kg
3-4 minutes: Max Pull-ups
4-5 minutes: Hang Dumbbell Squat Cleans 15/10kg

Rest 5 minutes between rounds

Photo: Happy 14th birthday to our beautiful Jesse. We could not be prouder of the man you are becoming. Kind, passionate, courageous, loving and so much more. We love you more than words.
Enjoy your special day!!! xoxoxo

For time:
150 Double-unders
100 Lunges (22.5/15kg Dumbbell)*
75 Toes to Bar
100 Lunges (22.5/15kg Dumbbell)
150 Double-unders

*Weight held anyhow.

Photo: Congratulations and wishing Jesse all the best as he achieves his dream of becoming a Fire Fighter. Awesome work!!!

AMRAP in 8 minutes:
10 Overhead Squats 40/30kg
10 Chest to bar pull-ups

Rest 5 minutes

AMRAP in 8 minutes:
10 Power Cleans 40/30kg
10 Hand release Push-ups *

*Advanced athletes HSPU

Thank you everyone for a wonderful welcome back!!

A. Five sets:
Strict Dumbbell Press 10-12 reps
Bent over row 10-12 reps (barbell)

B. EMOM x 10 minutes:
Min1: Max Devils Press
Min 2: 30 second plank

A. EMOM x 10 minutes
Snatch (Increment in load)
EMOM x 7 minutes:
1 Snatch (Heavy/repeatable – maintain load)

B. Partner workout:
YGIG, minute on/off
Row 3km
Bike 6km
Ski Erg 3km

Photo: Chloe’s support crew at @alpha_crossfit_

We are closed for the Easter long weekend.

We will reopen on Tuesday.

Have a great weekend with family and friends.

Marie looks forward to seeing all of your smiling faces on Tuesday.