“The Other Total”
0-10 minutes:
1 Rep Max Clean
10-20 minutes:
1 Rep Max Bench Press
20-30 minutes:
1 Rep Max Overhead Squat

Beginner: 3 rep Max across each movement.

Photo: Jesse mid flight Ring Muscle-up. Thank you @GrantWilliamsPhotos for once again capturing so many moments and memories. The kids are so lucky to have their own personal photographer 😀
What a couple of weeks we have had. Quarterfinals and now in the midst of Semi finals. We could not be prouder of Chloe, Jesse & Ella who have and continue to work so hard. After lodgment of the first 2 workouts Chloe is sittings in 11th, Ella in 23rd & Jesse in 52nd Worldwide. Watch this space!!!

Both 7am & 8am sessions are running. Please book in via Mindbody.

Join us for a surprise workout.

Photo: The calm before the storm. Thank you @grantwilliamsphotos

A. 20minutes: YGIG with partner
Power Clean + Hang Squat Clean + Jerk
*5 minutes light- 5 minutes moderate – 10+ minutes build in load

B. Tempo/Pause Front Squats (3-2-1) *From ground
5 sets x 5 (aim to maintain load)

Photo: One of my favourite photos of Bodo at Masters League 😀

A. Five supersets:
Bench Press 12-15reps (Dumbbell)
Pendlay Row 10-12 reps (Barbell)
*Rest between rounds
*Maintain load across sets

B. Partner workout
For time:
7 x 200m Row/Run/Ski or 400m Bike
Plank while partners works
(7 rounds each)

AMRAP in 20 minutes:
6 Deadlift 80/50kg
8 Burpees
Run 100m

Photo: Our Masters League crew smashed it over the weekend-
Congratulations to Robbie taking 1st place on all workouts.

A. 5 Rounds:
in 2 minutes:
3-5 Wall Walks
10 Thrusters *

Rest 2 minutes between rounds.
*Choose a heavy load that allows for completion of reps within time frame.
*Advanced athletes 5 wall walks

B. Death by Gymnastic Pull
1 rep on 1st minute, rest remainder of minute,
2 reps on 2nd minute, rest remainder of minute..
Continue with formation until you can no longer achieve required repetitions within the minute.
*Work any style of pull that provides appropriate challenge for your ability with aim to achieve 8-10 rounds.

Scale: EMOM x 10: ‘X’ Gymnastic Pull

Photo: We are missing Kim & Mark but are so happy they are meeting fellow CrossFitters @Crossfitsouthhills.

Come and join us from 4:00-5:00pm for a WOD or any time from 4:00-5:30pm for Open Gym.

A huge Congratulations to our athletes that competed at the CrossFit Masters League Invitational over the weekend. Get ready for some competition spam!!
Thank you to our crew who went along to support, cheer and take photos so the rest of us could be kept up to date.

Both 7am & 8am sessions are on. Please book in via Mindbody.

Wishing our Masters League crew all the best for today- Michael, Bodo, Penny, Jo, Robbie.

For time:
60 Dumbbell Snatch 22.5/15kg
560m Run
60 Dumbbell Overhead Squats 22.5/15kg
560m Run
60 Dumbbell Front rack Lunge 22.5/15kg
560m Run

*Advanced athletes:
DB Snatch (2 x 15reps (left/Right)
DB OHS 30 left/30 right
DB Lunge 30 left/30 right

Photo: Luke dominating the rower during the Open.
Thank you Luke for everything you do for our community – you go above and beyond for our crew. We are so very grateful.

A. Deadlift 5 x 7 reps
*Aim to use weight from previous Deadlift effort (5×5 reps)

B. For time:
10 Shoulder Press 55/37.5kg *
Farmers Carry 100m (2 x 24/16kg)
75 Double-unders
20 Push Press 55/37.5kg
Farmers Carry 100m (2 x 24/16kg)
75 Double-unders
30 Push Jerk 55/37.5kg
Farmers Carry 100m (2 x 24/16kg)
75 Double-unders

For max repetitions:
8 rounds - 30seconds on/30seconds off.
Wall Ball
Rest 1 minute
Box Step-ups (2 x 15/10kg Dumbbell)
Rest 1 minute
Max Burpees (Jump & Touch)
Rest 1 minute


Score= Total reps for each movement + Grand tally

B. Option:
1. EMOM X 10: 'X' Pull-ups
2. Mobility