A.Week 1/12 Squat progression
Cycling through Back squat/Front
Back Squats 5-5-5-5-5

B. EMOM x 4 minutes:
10/8 cal Row + Max rep Pistols (Goblet Squats)
EMOM x 4 minutes:
8/6 cal Echo + Max rep Strict Sit-ups
EMOM x 4 minutes
30 Double-unders + Max rep pull-ups

*Rest 1 minute between EMOM's.

Photo: Congratulations to our super star Deb coming 2nd overall at the Masters HQ final over the weekend. Deb won 3 out of 6 events over the weekend executing the plan perfectly. We are all so proud!!

Join Marie at 7am. Please book in via Mindbody.

Partner workout
For time:
Run 1.6km
150 Wallball
*Complete 10 burpees at each change
150 Overhead Squats 30/20kg
*Complete 10 Pull-ups at each change
Run 1.6km
*Share repetitions of Wallball and OHS as you please.

Photo: Mark M looking beautiful on the L-sits.

A. Handstand skills

B. Four x 5 minute rounds:
Run 200m
30 second handstand hold
Max L-sit (Accumulative)

Photo: Welcome home Kim. We missed you!!

For time:
50 Toes to bar
50 Push Jerks 60/40kg
50 Toes to bar

A. Five sets:
3 Front Squats + 5 Back Squats
*Hold load across sets.

B. Seven rounds for load/time:
12 x Dumbbell Front rack lunge (6 per side)
50 Double-unders

Photo: Caitlin. With a gymnastic background, Caitlin’s flexibility and co-ordination has seen her turn her hand to CrossFit and move from strength to strength. It is exciting being a part of your progression and journey.

Five rounds:
In 2:30 minutes:
12 Dumbbell Bench Press *
15 Box Jumps 24″/20″ (Step down)
Max meters Row/Bike/Ski Erg

*Heavy/unbroken
*Rest between efforts, approx. 1:1.

Photo: Welcome to Jason. What a champion!! Embracing coaching and committing to consistency you are doing everything we could ask of you. We are looking forward to sharing your health & fitness journey with you. Keep up the great work!!

What an awesome Saturday morning!! A huge thank you that came along to support &/or complete Fran. We have achieved our fundraising goal for Chloe. We are extremely grateful to be surrounded by so much love and support.
PBs on "FRAN" Chris 2.13 & Chloe 2.01.
Generational Fran 4.14. The challenge has been set for any parent/child.

WOD: AMANDA
9-7-5 reps for time:
Muscle-ups
Squat snatch 60/42.5kg

Scaling options are always provided 😀

Photo: Thank you to the @LSKD crew for your support. Some awesome gift packs for Chris & Chloe and half price socks (available in the box) all proceeds going to assist for Chloe’s trip.

Our regular session will run at 7am followed by our FUNDRAISER @ 8am – Help get Chloe to the CrossFit Games.
Join us for breakfast (all proceeds going to the fundraiser).
Chloe & Chris will be attempting to set a record for fastest parent/child “FRAN” relay – goal of sub 5 minutes.
Join in with “FRAN”. We encourage participation so grab a partner and have some fun. This is for community participation – scaling is allowed.
Everyone in attendance with go into the draw to win a pair of Reebok Nano X4.

0-10 minutes:
Incrementing ladder 15m Shuttle Runs (1-2-3…10)
10 -15 minutes (EMOM x 5 minutes)
15 Kettlebell Swings 24/16kg
15 minutes +
Death by Parallettes Facing Burpees
(Complete 1 rep on the 1st minute, rest remainder of minute. Complete 2 reps on 2nd minute… Continue until you can no longer complete the required numbers of repetitions within the minute.
*Advanced athletes increase by 2 reps.

We are sad to say this is Carol’s last session with us for a while as she moves to Tasmania to care for her Dad. Carol has been the queen of the 5:30pm session. Carol you will be missed but we eagerly await your return. Today’s workout includes one of Carol’s favorite movements – Deadlifts.

AMRAP in 15 minutes:
7 Deadlifts 100/70kg
14 Box jumps 24″/20″ (step down)
Run 100m

A. Five sets:
3 Front Squats + 5 Back Squats
*Build in load

B. Five cycles:
12 Dumbbell Bench Press *
20 Strict Sit-ups

*Choose a heavy repeatable weight.
Rest between efforts

Photo: Tim. Since starting with us in March it has been great seeing Tim’s quality of movement and confidence improve. You are doing awesome Tim. Keep up the great work!!!