A. Increment as far as possible in 20 minutes: Strict Pull-ups (1-2-3-4-5...) Run 180m B. Mobility Photo: Karla smashing Deadball over shoulder in our Masters & Apprentice comp. Photo courtesy of @GrantWilliamsPhoto

A. 7-10 cycles
Power Clean + Squat Clean + Jerk (*Increment in load)

B. Seven rounds for time:
10 Dumbbell Thrusters 2×15/10kg
50 Double-unders (Drag rope x 30)


Thank you to Grant for sharing the link for Chris’s CrossFit hall of fame moment 😀
It was a special seeing Chloe competing on the same arena as her Dad (in 2012).
https://youtu.be/7SfmCtACDd8?si=BTwkOLmxegZ6zZqn

A. Turkish Get-ups 3RM
Work up in weight or work technique for 18 minutes

B. AMRAP in 10 minutes:
10 Deadlift 80/55kg
10 Hand release Push-ups

*Advanced athletes scale up to 10 Dips/Handstand Push-ups

Photo: Downunder CrossFit Championship spam.

Partner Chipper:
Run 560m (Buy In- together)
100 Toes to Bar
100 Wall Ball 9/6kg
100 Burpees
100 Box Step-ups (2 x 15kg/2x10kg DB)
Run 560m (Buy out) * One partner is able to head off early.

*Share work anyhow between partners. Only 1 person working at a time.

*Advanced athletes- 25 reps before swapping with partner.

Photo: Downunder CrossFit Championship 2023 Future (16-19) podium winners. @Chloesaliba06 taking 2nd overall.

A. Five rounds (Superset)
Bench Press 10-12
Bent over row 10-12
*Maintain load across all sets

B. For time (with a partner)
Advanced 40-30-20-10 calories Bike/Row
Inter 30-25-20-10
Beginner 20-15-10-5
Each person does set of calories, while other partner rest. Both partners complete all efforts.

Photo: What a moment!! Chloe taking the win on the Handstand push-up workout @Downunder CrossFit Championships – Wollongong. An absolutely epic weekend!!! The FUTURES division (age 16-19) completing the same workouts as elite individuals and smashing it. Pretty special seeing Chloe competing on the same floor as her Dad (2012).

Thankyou @grantwilliamsphoto

Join Luke at 7am or 8am – be sure to book in!!

“Badger” or Partnered Badger

3 Rounds for time:
30 Squat Cleans 42.5/30kg
30 Pull-ups
800m Run

*Athletes run together but break up the Cleans and Pull-ups as needed. Repetitions share between partners anyhow.

Intermediate athletes – 30/20kg
Beginner – 20kg/15kg, Run 560m

Photo: Day 1 of the Downunder CrossFit Championship is down. What an awesome day – 2 WODs down 4 to go!!

Thank you Grantwilliamsphoto for being Chloe’s personal photographer.

REMINDER: TODAY CLASSES CANCELLED 5:30am, 6:30am & 9:15am classes. 4pm & 5pm will run as normal.

Best of luck to Chloe who starts Day 1 of the Downunder Championships today!!!

A. Handstand Skills – Warm up

B. Five sets for load:
3 Push Press *From Ground until limited by Clean,
then,
Five sets for load:
3 Push Jerk/3 Split Jerk

B. Optional (but highly recommended)
Five cycles:
20/15 calorie Bike/Row Sprints
*Rest between efforts (12 min cap)

REMINDER: FRIDAY CANCELLATION of 5:30am, 6:30am & 9:15am classes.
PM Classes will run as normal 4:00pm & 5pm.

Two rounds with technique focus:
0-4 minutes EMOM
‘X’ Burpees
4-8 minutes EMOM
‘X’ Toes to bar
8-12 minutes EMOM
‘X’ Deadball over shoulder

Photo: Overhead Squat PBs. What a day!!

REMINDER: FRIDAY CANCELLATION of 5:30am, 6:30am & 9:15am classes.
PM Classes will run as normal 4:00pm & 5pm.

A. Overhead Squat Progression (Week 6- RETEST)
5-5-3-3-3-3-3 Overhead Squats

*Increment weight towards a 3RM.

Compare to last time here

B. Partner Workout
100 Overhead Squats for time 20/15kg
*Partner to complete deadhang on bar while repetitions are being accumulated.

Adv athletes 30/20kg
*10 minute time cap.

Photo: Kaity – our quiet achiever. Your consistency and willingness to improve is reaping rewards. Keep up your great work!!!

REMINDER: FRIDAY CANCELLATION of 5:30am, 6:30am & 9:15am classes.
PM Classes will run as normal 4:00pm & 5pm.

A. Warm-ups:
Two rounds for completion:
Bearcrawl 20m (Straight legs)
Run 180m
Walking Lunge 20m (Position is key)
Row 180m

A. Five cycles, each for time:
Row 360m
Run360m
Rest between efforts*
*Complete 60second plank during your rest break (Aim for unbroken). Not included in time.

Photo: Excited times watching Gretchel move from strength to strength.