A. EMOM x 16 minutes:
Minute 1: 16 Barbell Front Rack Lunge (8 per side)
Minute 2: ‘X’ Muscle-ups/Strict Pull-ups

*Choose a heavy/repeatable weight and reps.

B. Two efforts:
1000m Run/Row/Ski Erg or 2000m Bike Erg, 2500m Echo
Rest 1:1

Photo: A shout out to this amazing athlete @Ella_McIntrye06 who joined us during the CrossFit Age Quarterfinals and Semifinals. It is always awesome to witness you throw down – nothing short of inspirational. Thank you once again for the perfect photos @GrantWilliamsPhoto.

A. Turkish Get-up x 3 per side
*Build in weight over 10 minutes.

B. Partner workout:
Two rounds for time:
50 Kettlebell Swings 32/24kg
100 x 7.5m Shuttle Runs

*One partner working at a time. Switch in/out as needed.

Video- Chloe at 12 years old set herself the goal of making it to the CrossFit Games by 2024. Since then she has worked towards her goal everyday with purpose, dedication and consistency. We could not be prouder of her efforts over the years and are so happy that the rewards have come her way.
Qualifying 10th Worldwide (unofficial until 28May) she will be heading to Michigan, USA for the Teen Games.

For time:
27-21-15-9 reps for time:
Dumbbell Thrusters (2 x15/10kg)
Pull-ups

Photo: Michael displaying an Irish jig over the dumbbell. This man has been on fire- most recently representing Qld at the Masters League competition.
A doctor who understands and practices the foundations of good health. What an inspiration!!!

For time:
9 Hand release Push-ups
100m Run
15 Hand release Push-ups
200m Run
21 Hand release Push-ups
400m Run
21 Hand release Push-ups
400m Run
15 Hand release Push-ups
200m Run
9 Hand release Push-ups
100m Run

Photo: We are so blessed to be a part of Chloe’s support crew. Thank you again @GrantWilliamsPhoto.
Note: Chris and I didn’t mean to wear matching shirts ;D

“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.