A. Turkish Get-ups
3-3-3-3-3-3-3
Increase/hold load.
B. Choose one of the following:
Run 3.2km
Run 2km,
3 x 860m Run (each for time, on a 6 minute cycle)
Compare to last time here
* I encourage everyone to prioritize our running sessions. Those that have been attending these sessions are seeing their efforts pay off.
Photo: So proud of Caitlin completing her 1st CrossFit competition. Just the 1st of many.
*Aim for unbroken thrusters & toes to bar.
Photo: Three Stooges - Eldo, JD & Timmy. What a team!! Great spending the day with you all. Xo
Five rounds for time:
Dumbbell Bench Press x 10 reps *
Sandbag carry x 100m *
Run 360m
*Choose weights that are heavy but repeatable.
Compare to last time here
*If you were sub 15 minutes last time- aim to increase weights on one or both elements.
Photo: Grant multi tasking 🥰
Join Dob at 7am or 8am sessions. Let’s aim to spread numbers between the sessions. Please ensure you have booked in via Mindbody,
“Partner Chipper Workout”
For time:
100 Wall Ball 9/6kg
80 Box Jumps 24″/20″
60 Shoulder to overhead (2 x 22.5/15kg)
40 Burpee Pull-ups
20 Partner Deadlifts 100/70kg (one barbell, with both partners lifting together. Co-ordination the lift and maintain form).
OPEN GYM from 4pm-6pm
Skill development – Ring Muscle-ups
Feel free to come any time during the session. Work your weakness or boost your ego by working your strengths. Hope to see you there!!
AMRAP in 20 minutes:
3 Devils Press (2 x 22.5/15kg)
6 Toes to bar
30 Double-unders
Rest 30 seconds
*Advanced athletes: aim for unbroken efforts. Scale up to drag rope.
Photo: Caitlin continues to move from strength to strength. It is great being a part of your journey.
Snatch Technique drills
*Emphasis on developing snatch mechanic with light weight or PVC (Focus position and speed)
3 minutes:
3 sets of 3 reps, then swap with partner
1. Ground/Mid shin
2. Above knee
3. Extended position (triple extension)
3 minutes:
2 sets of 2 reps, then swap with partner
1. Muscle Snatch from hang (focus extension, fast turn over, keep bar close)
2. OHS slow and controlled
B. 12 minutes (Increment in weight as quality allows)
Power Snatch + Hang Snatch (any style) *
*Focus on bar path, speed and catch position.
C. Optional:
3 Rounds for quality:
10 second L-Sit hold (Scale to tuck hold)
15 second Handstand hold (Wall hold)
Rest 1 minute between rounds
For those needing a recovery session try this 20 minute Stretch routine
Mobility (10 minutes)- 10 minute Stretch routine/Roll/Sauna
For time (20 minute time cap):
6 Rounds:
5 Pull-ups
10 Push-ups
15 Squats
4 Rounds:
5 Chest to bar pull-ups
10 Dips
15 Goblet Squats 24/16kg kettlebell
2 Rounds:
5 Bar Muscle-ups
10 Handstand Push-ups
15 Single leg squats
*20 minute cap.
Score= total reps.
Photo: Brad- Our life wouldn’t be the same without this guy. Thank you for all you do for everyone 🙏
A. Press progression (from racks)
Strict Press 5-5-5-5-5
Push Press 3-3-3-3-3
Jerk 1-1-1-1-1
B. Choose one of the following:
Run 3.2km,
Run 2km,
3 x 860m Run (each for time, on a 6 minute cycle)
Photo: Welcome to Laure.
A. Back Squat 10-10-10
B. Three rounds for time:
10 Cleans 60/40kg
10 Front rack lunge 60/40kg
Run 360m
Photo: Russ is currently sporting a 1930’s Robber Baron moustache, for Movember, which highlights mens mental health and suicide prevention, among other issues.
In 2023, there were 2419 male deaths by suicide in Australia. Approximately 75% of all suicides are men.
If you would like to donate to a great cause please use the link DONATE HERE
Join Luke at 7am or 8am. Please ensure you have booked into Mindbody.
Team Workout – In teams of 3
A. Max meters in 20 minutes:
Row/Plank
B. Max meters in 20 minutes:
Echo bike/Dead hang
Score: Row + Echo/2.5 = Total
P1 on machine, P2 on static movement, P3 on Rest.
Rotate P3 machine, P1 static movement, P2 Rest
Rotate P2 machine, P3 static movement, P1 Rest
Static movement must be held to accumulate meters. Swap as often as you like. Must maintain order of rotation.
Photo: Russ & Lexi. Couples that train together make me happy!!!
We call this date day – hopefully everyday.