A. Partner workout
EMOM x 4 minutes
6 Thrusters (hold weight 1- light/moderate)
Rest 1 minute
EMOM x 4 minutes
4 Thrusters (hold weight 2 – moderate)
Rest 1 minute
EMOM x 7 minutes
2 Thrusters (hold weight 3 – heavy but repeatable)
*Partner 1 completes work in 0-30 sec, Partner 2, 30-60sec.
* Choose loads to allow for unbroken efforts to be completed in the specified times.

B. Ascend as far as possible in 12 minutes:
10 Wall ball 9/6kg
Run 180m
Add 10 Wall ball each round (10-20-30-40-50…)

Photo: Gretchel. We have so many of our ladies achieving incredible things and Gretchel is leading the way. Absolutely awesome to be a part of your journey.

For time:
Bike 2km
30 Chest to bar pull-ups
150 Double-unders
30 Push Jerk 60/40kg
150 Double-unders
30 Chest to bar pull-ups
Row 1km

Photo: Nata. With so much going on with this amazing women she continues to prioritize her health and training and is always striving to be better. Nata has been focusing on her strict gymnastics and it is paying dividends. If her recent PBs are anything to go by there is no slowing down anytime soon. Awesome work Nata!!!

“The Chief”
AMRAP in 3 min.
3 Power Clean 60/40kg
6 Push-ups
9 Squats
*Repeat for a total of five, 3 minute cycles.
*Rest 1 min. between cycles.

Compare last time here

Photo: Congratulations to our girl, at 15 years old she opted to step it up into the Elite women’s division at the CQ CrossFit – Elite Fitness League. Finishing in 4th and presented with the young achiever award. What a weekend. We couldn’t be prouder of her efforts.

In teams of three.
For time:
Run 560m-360m-180m-360m-560m
18-12-6-12-18 Deadball Over shoulder
30-20-10-20-30 Toes to Bar

*Repetition option 2:
15-10-5-10-15 Deadball over shoulder
21-15-9-15-21 Toes to Bar

Format: Each partner to start on an element. All partners must complete their element before any change over.
P1. Run, P2. Deadball over shoulder, P3. Toes to bar.

Photo: Congratulations to Lukey on completing his 1st stage of his Army career. We are all so proud of you. Xoxo

For time, partitioned anyhow:
60 Burpees (Jump & Touch)
80 Weighted Box Step-ups 24″/20″ 20kg/15kg Plate
100 Dumbbell Shoulder to overhead 2×22.5/15kg

*Repetitions can be partitioned and completed in any order.

Chris: 16:30, Marie 20.13, Jesse 24.21 @10kgDB, 10kg Plate

Photo: Lloyd. The life of the party. Mischievous and we love it – but never believe a word this man tells you.

We will be running a WOD and Open Gym from 7:30am to 8:30am. Come on in and join us!!!

A. Build across 7 sets:
3 Deadlifts + 3 Hang Power Cleans + 3 Front Squats

B. Back Squats 5-5-5-5-5

Photo: Grant – Missing this guy, but I am sure he is rocking it in Bundaberg. Looking forward to having you back over the weekends.

Five cycles:
In 3 minutes:
15 Bench Press
Row 250/220m
Max Pull-ups
*Rest as necessary between rounds

Photo: An older but a goodie of three of our favourite ladies (Dream Team).

Complete 5 cycles of:
AMRAP in 3 minutes:
6 Kettlebell Swings 32/24kg
12 Overhead Lunge (20kg/15kg Plate)
24 Double-unders

*Rest 1 minute between cycles

*Scoring: Continue count from one cycle to the next. Eg. In first 3minutes: 2 rounds + 11 Lunge. Rest 1 minute, continue where you left off 1 Lunge, 24 Double-unders, etc.

Photo: Congratulations to Deb and Lexi completing another partnered competition over the weekend. You ladies are awesome!!!

Come and join us at 7am for a great Partner WOD.