Interval “DT”
Five rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
Rest 1 minute
* Standard “DT” weight 70/47.5kg
*Record total time (including rest)

OLY LIFTING with Chris @5:30pm (Week 5 of 6).
This class is definitely proving popular. It is great seeing the commitment and improvement over the past few weeks. Remember you don’t have to complete the full 6 weeks to receive benefit. Come and join us for a session dedicated to improving the Snatch + Clean & Jerk.

A. Snatch balance 3-3-2-2-1-1
* This is a great movement to improve confidence, timing, and receiving position in the snatch.

B. Two rounds, each effort for time:
15 Box jump overs 24″/20″
15 calorie Row
Rest 1 minute

15 Box jump overs 24″/20″
15 calorie Echo
Rest 1 minute

*Record fastest effort for each + total working time.

20 minute Incrementing ladder:
Wall Walk 1-2-3-4-5-6…
Toes to bar 3-6-9-12-15-18…
Deadball/sandbag carry 50m

Photo: One of our young champion. It is great having Sas and Izzy join us for our Parent/Teen classes. Great work Izzy!!!

A. Front Squat Progression Week 6 of 6
Front Squat 5RM – Retest
Compare to last time here

B. For effort of:
Max repetition Wallball 9/6kg (unbroken)*
Run 180m
10 minute cap

*Continuous movement – no holding med ball.

Photo: Congratulations to Deb who qualified for the next stage of Masters League over the weekend. Great to see all of your efforts paying off!!!

Our regular sessions are cancelled.

Join us for OPEN Gym 3:30-4:30pm.
Come in for a WOD and/or Pickleball.
Hope to see you all there.

Join Luke at 7am or 8am. Please ensure you have booked in via Mindbody.

Partner Workout
In 5 minutes:
Run 560m (together)
Max rep Devils Press *
In 5 minutes:
Run 560m (together)
Max rep Burpees (over partner)
In 5 minutes:
Run 560m (together)
Max rep Wall ball 9/6kg
Run 560m (together)
Max rep Burpees (over partner)
In 5 minutes:
Run 560m (together)
Max rep Devils Press *

*Choose a weight that allows for repeatable singles

Photo: So happy to meet the newest member to our CrossFit family – baby Atlas.

Five rounds:
In 2 minutes:
0-1 mins: Max rep strict pull-ups
1-2 mins: 45second bearhug hold
2-3 mins: Max Box Step overs 20″ (20/15kg plate)
3-4 mins: 45 second Suitcase hold 2 x32/24kg

Photo: Welcome to one of our newest members Oscar. It is great to have you on board. Looking forward to sharing your health and fitness progression.

A. Snatch + 2 OHS (Build in load)
work towards 1 Squat Snatch + 1 OHS

B. For time (15 minute cap):
21 OHS 50/35kg
15 Toes to bar
15 OHS 60/42.5kg
25 Toes to bar
9 OHS 70/50kg
35 Toes to bar

Photo: Our parent & Teen session on Wednesday. It is so great to see the girls push each other.

A. Three rounds, each for time:
Dead hang 45seconds
L-Sit 30 seconds
20/16 calorie Row

Rest 2 minutes between efforts

B. Three rounds, each for time:
Handstand Hold 30 seconds
Plank 45seconds
16/12 calorie Echo

Rest 2 minutes between efforts

*Complete the rounds in any order. A,BA,B,A,B or AAA, BBB
Score fastest time for A & B + Total working time.

A. Front Squat Progression
Week 5 of 6
Front Squat 8 x 2
95% of 5RM

B. Three rounds for time:
20 Dips
30 Sandbag Squats (drop and change sides every 5 reps)
Run 560m