The WOD's


GYM IS CLOSED SATURDAY due to Chloe & Jesse competing at the Torian Pro.
We thank you for your understanding.
Here is a workout to complete from home or better still meet up at the park – Check Facebook members page for details.

A. 10 minutes: Handstand skills:
Holds/walks/shoulder taps/obstacles, etc.

B. AMRAP in 15 minutes:
20m Bearcrawl (2 x 10m)
3 Wall Walks or 18 Feet Elevated shoulder taps (touching same shoulder)*
10 x 10m Shuttle Run
6 V-ups

*If a wall is not available, elevate the feet to a challenging effort -6 Shoulder taps per Wall Walk.

Option C: Meet up at the box.
Two rounds, each for time:
On a 15 minute cycle (I.e 0 & 15minutes):
Run 1.6km (Bridge and back)

Post your results to Facebook members page.

WOD: Friday

REMINDER: GYM CLOSED SATURDAY due to Chloe & Jesse competing at the CrossFit Torian Pro.
Check the Facebook Members page for updates on how they are going.

20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

AMRAP in 20 minutes:
5 Handstand Push-ups
10 Pistols (alternating)
15 Pull-ups

Photo: Let the fun begin... @TorianPro2024
Chloe & Jesse are ready!!!

WOD: Thursday

Working with a partner:
0-4 minutes:
4+ cycles (light load)
3 Snatch
Rest 1 minute
5-9 minutes
4+ cycles (moderate load)
2 Snatch
Rest 1 minute
10-20 minute
1 Snatch (Build/hold load as movement quality dictates)

B: Partner WOD:
40 Snatch for time.
*Share work anyhow
10 minute cap.

Beginner: Working from Hang. 5 rounds x 3 reps.

Photo: We are sad to be saying farewell to Henning this week as he heads back to Europe. It has been wonderful having you with us and you will definitely be missed. We hope your next adventure brings great things your way. Be sure to keep us posted and what comes your way. xoxo

WOD: Wednesday

Five round for reps:
Max Dumbbell Push Press (Guide 15+ reps first set)
Max Pull-ups/Ring Rows
Rest 3 minutes

*Choose a pull movement allowing for approx. same reps as push press on first round.

Photo: A shout out to Russ who completed the 10km run in the Rocky River Run over the weekend.

Russ and quite a crew completing the Sunshine Coast half marathon in the coming months. Add your name to the list if you are keen to challenge yourself.

WOD: Tuesday

Two rounds for max reps:
0-5 (2nd 14-19) minutes:
Echo Bike 2000/1800m
Max Burpees (onto plate)
Rest 2 minutes
*Complete 60second plank during rest

7-12 (2nd 21-26) minutes:
Row 750m/650m
Max Wallball 9/6kg
Rest 2 minutes
*Complete 45 second hollow hold during rest.

Photo: Lloyd (aka Eldo) in front on the sign at Titan Fitness Camp. I am still unsure if he has attended 😀

WOD: Monday

Five rounds for load:
“DT Complex”
12 Deadlift
9 Hang Cleans
6 Push Jerks
Run 400m

*Barbell movements must be completed as an unbroken complex.
* Increment/decrease or hold load as needed. Score is total load.
*30 minute time cap (average 6 minutes per cycle)

Eg. 40+45+50+50+52.5= 237.5kg

Photo: Stanley. The epitome of coachable – it is amazing to be a part of your journey and progression.

WOD: Saturday

Both 7am & 8am sessions are on tomorrow. 7am is currently full however space is available in the 8am session. Please book in via Mindbody.

Five rounds for time:
75 Double-unders
20 Toes to Bar
10 Deadball over shoulder*

*Choose a heavy but repeatable weight.

Photo: A shout out to Leiah.
For those that don’t know Leiah has owns @Sunny Vibes Pop-up Picnic .
To show your support – it would be great if you could like and share her Facebook page.

WOD: Friday

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.

WOD: Thursday

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.

WOD: Wednesday

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

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!!!