A. EMOM x 20 minute:
Minute 1: 5 x Deadlift
Minute 2: Gymnastic Push (Push-up/Dips/ HSPU)

B. Ten rounds for max calories:
30sec on/30sec off
– Bike or Row.

Photo: Chanel mastering the Overhead Squat.
What a day in the box yesterday as we retested our OHS (THE KING OF SQUATS) after a 6 week progression. We could not have been happier with the efforts over the past 6 weeks in improving quality of movement. The personal best were amazing, but most importantly the transference to all other movement. Well done crew!!!

A. Overhead Squat 1RM
Time to retest

B. Incrementing ladder in 10 minutes:
Goblet Squats 22.5/15kg (4-8-12-16…)
Double-unders (12-24-36-48…)

*Goblet Squats increment by 4 per round, Double-unders increment by 12 per round.
*Advanced athletes complete pistol squats in place of goblet squats.

Photo: A huge shout out to our very own super star- Nata who has just landed a lead role in Legally Blonde playing Serena (a Mad About Theatre production). We are sooo excited to see your hard work paying off. Watch this space for updates.

A. Turkish Get-ups
Work technique/increase in weight for 12 minutes

B. Three rounds for time of:
40 Kettlebell Swings 24/16kg
20 Toes to bar

CrossFit in 6 words – worth the watch

A. Clean & Jerk Pyramid
*Build to a heavy single across 7 sets, then drop back by 10% for 5 more lifts.

B. Partner Workout
Five rounds for time:
Row 250m
10 Dumbbell Clean & Jerk (2 x 22.5/15kg)
*Both partners to complete their activity prior to changing.

Photo: CrossFit Games 2011.

Join us for a fun morning.
WOD at 7am.
BBQ Breaky – fundraiser from 8am.
Luke B will be running an Auction throughout the morning. There are some great items up for grabs.

For completion:
A. EMOM x 10 minutes:
Burpees x 1 (Increment x 1 per minute)
B. EMOM x 10 minutes:
Dumbbell Snatch x 2 (Increment x 2 per minute)
C. EMOM x 10 minutes:
Thrusters 20/15kg (Increment x 3 per minute)

Happy 43rd birthday to my partner in crime (Chris) and also to Cal- you are both pretty cool!!!

Danielle will be taking the pm sessions – she would love your support.

A. Test
Max Strict Pull-ups
*This will establish a base line for your strict pull-ups that we will be actively working to improve over the coming months.
*Various options will be available for progression.
Thank you to Danielle for initiating this – more info in the box.

B. 10-9-8-7-6-5-4-3-2-1 reps of:
Front Squats
Pull-ups
* Choose a load/movement difficulty that allows for completion in 15 minutes.

Photo: You know you have a few years behind you when you spent your birthday at the CrossFit Games back in 2011. Hopefully we will all be there again in the coming years supporting Chloe.

AMRAP in 30 minutes:
10 Burpees (onto weight plate)
15 Ground to Overhead
20 Alternating Lunges
Overhead carry 50m
*All activities performed with a single weight plate 20/15kg

Photo: Cam & Steven Fittest in the Yard comp. Well done guys!!

A. EMOM x 14 minutes:
Minute 1: ‘X’ Toes to Bar
Minute 2: 3-5 Snatch balance (light load)

B. Overhead Squats 10 x 2 @90%+

Photo: Coach Luke in action. Photo courtesy of Coach Danielle. Loving creating this awesome team to support you all!!

Five x 3 minute rounds:
15 Bench Press 60/35kg
50 Double-unders
Max Cal Row

*Rest 3-4 minutes between rounds

Photo: Chloe Spam from Noosa Teen Invitational. Thank you to @Grant_a_w for the awesome photos.

I am so excited to be returning to the Gym tomorrow. I am looking forward to seeing all of your beautiful faces 😀

AMRAP in 6-5-4-3 minutes of:
3 Dumbbell Ground to Overhead (2 x 22.5/15kg)
6 Chest to bar pull-ups
12 Squats

* Rest 1 minute between cycles.

Photo: Hello to our beautiful friends who are off travelling the world – Mike & Chrissie. We love seeing your photos and stories from your travels. Great to see your fitness being used for exploration!!!