The WOD's

Renee QLD Championships

WOD: Tuesday

*Please note that ALL of our normal sessions are running today at our new location 5 Technology Drive, Warana.

A. 1RM Back Squat

B. 1RM Bench Press
*Last week was the completion of our 12 week Back Squat, Bench Press and Deadlift cycle – time to see how much strength you’ve gained!

*Well done to Renee who came 2nd in her weight division in the QLD Weightlifting Championships on Sunday!!!

new address

WOD: Monday

*Please note that we are operating out of our new location as of today at 5 Technology Drive, Warana however the Circuit and Lunch time sessions will NOT be on due to tradesman operating equipment in the facility.  The morning and evening sessions WILL run as per normal.  Please feel free to park in the car park at the front of the building.

AMRAP in 20 minutes of:
10 x 10m Shuttle Run
15 Ball Slams
20 KB Swings 24/16kg

fittest 3


Please note that the gym is closed today but don’t forget that there is a bunch of Coastal athletes competing at the Fittest 3 hosted by CrossFit The Stables.  Come on down and show your support!

new gym 1

WOD: Friday

*Please don’t forget that we are running a reduced timetable today – Schedule Change.
*Competitions: There are a bunch of people competing over the weekend at the Fittest 3 and Renee is Olympic lifting in Brisbane – so get out your pom poms and come on down and cheer on your team mates!
*If anyone has some spare time on Friday (even better if you have a ute) we would greatly appreciate any help with moving equipment to the new gym. Please give us a call if you are able to help.

A. Deadlift
5 x 70%
5 x 75%
5 x 80%

B. Bench Press
5 x 5 @ 80%

new gym

WOD: Thursday

*Please note: Schedule Change

Five rounds for reps:
1 min Strict Pull-ups
1 min rest
1 min Row (cal.)
1 min Rest
1 min Goblet Squat 24/16kg
1 min Rest

new logo

WOD: Wednesday

Every 5 minutes for 5 rounds:
30 Kettlebell Swings 24/16kg
20 Sit-ups
10 Box Jumps 30/24″
*For added challenge, scale up the weight on the KB and replace the sit-ups with T2B.


Wall Rack 1

WOD: Tuesday

*Please note that we will be commencing our move to the new premises this week so there will be progressively less equipment at the current location as the week goes on. Classes will run as per normal but we do ask for you to remain flexible during this period.

A. Snatch
7 x 2
*Build across the sets.
*New set every 90 seconds.

B. Back Squat
3 x 5 @ 80%
*5-10 reps in set 3.
*week 12 of 12.

new logo

WOD: Monday

5 x AMRAP in 3 minutes of:
3 Power Cleans
6 Push-ups
9 Squats
*Rest 1 min. between cycles.

new logo

WOD: Saturday

Ascend as far as possible in 20 min:
Run (short loop)
20 Walking Lunges
10 DB Snatches (alternating)
*Start at 20/10kg DB’s and increment by 2.5kg per round.


WOD: Friday

WOD: Friday

A. Deadlift
5 x 70%
5 x 75%
5 x 80%
*Re-grip and reset on each lift.

B. Bench Press
5 x 5 @ 80%
*Superset with M.E. Strict Pull-ups