WOD: Thursday
Tabata
(8 rounds: 20 seconds work/10 seconds rest)
Row (calories)
Burpees
Echo (calories)
Toes to bar
*Rest 1 minute between movements
*Score- cal/reps each movement+ Grand tally.
Photo: Support our in house Super Star ⭐ Nata - the Producer and Vocal Director for High School Musical. This is great family night out at Caloundra Event Centre - 22 & 23rd August.
Book your tickets here
(8 rounds: 20 seconds work/10 seconds rest)
Row (calories)
Burpees
Echo (calories)
Toes to bar
*Rest 1 minute between movements
*Score- cal/reps each movement+ Grand tally.
Photo: Support our in house Super Star ⭐ Nata - the Producer and Vocal Director for High School Musical. This is great family night out at Caloundra Event Centre - 22 & 23rd August.
Book your tickets here
Virtuosity in CrossFit
WOD: Wednesday
Revisiting the Basics: A Week-Long Exploration of CrossFit's Core Concepts
After over 16 years in the CrossFit community, we’ve found that returning to the fundamentals is often the most effective way to reignite inspiration and realign our focus. In this series, we’ll delve into the foundational principles that have sustained our journey and continue to drive our progress.
Whether you’re a seasoned athlete or just beginning, revisiting these core concepts can provide clarity and motivation.
Join us as we explore the essence of CrossFit and uncover how these timeless principles can enhance your fitness journey.
Article 1: Theoretical Hierarchy of Development
Article 2: Mechanics → Consistency → Intensity
Article 3: Virtuosity in CrossFit
A. Front Squats 3-3-3-3-3-3-3
*Pause on 1st & 3rd rep.
B. For time:
8-16-24-16-8 Dumbbell thrusters
Run 200m
*Finish on the 8 Dumbbell Thrusters
After over 16 years in the CrossFit community, we’ve found that returning to the fundamentals is often the most effective way to reignite inspiration and realign our focus. In this series, we’ll delve into the foundational principles that have sustained our journey and continue to drive our progress.
Whether you’re a seasoned athlete or just beginning, revisiting these core concepts can provide clarity and motivation.
Join us as we explore the essence of CrossFit and uncover how these timeless principles can enhance your fitness journey.
Article 1: Theoretical Hierarchy of Development
Article 2: Mechanics → Consistency → Intensity
Article 3: Virtuosity in CrossFit
A. Front Squats 3-3-3-3-3-3-3
*Pause on 1st & 3rd rep.
B. For time:
8-16-24-16-8 Dumbbell thrusters
Run 200m
*Finish on the 8 Dumbbell Thrusters
Mechanics → Consistency → Intensity
WOD: Tuesday
Five sets:
Dumbbell Bench Press X 12 reps *
Strict Pull-ups (Max reps)
'X' Double unders (unbroken)
Rest 3 minutes
*Choose your weight that allows for unbroken reps.
Dumbbell Bench Press X 12 reps *
Strict Pull-ups (Max reps)
'X' Double unders (unbroken)
Rest 3 minutes
*Choose your weight that allows for unbroken reps.
WOD: Monday
A. 5 rounds each for load:
7 Deadlifts
5 Hang Power Cleans
3 Shoulder to Overhead
Rest as necessary between efforts
B. Death by 20m Run.
Complete 1x 20m run in first minute, rest remainder of minute. Complete 2 x 20m runs in 2nd minute, rest remainder of minute. Continue with format until you can no longer achieve the required number of runs in the minute.
Photo: Congratulations to Chloe & Jesse who competed at State Junior & Senior weightlifting championship over the weekend. Chloe finishing with 174kg total -74kg Snatch+100kg C&J. Jesse with 195kg total -85kg snatch & 110kg C&J.
WOD: Saturday
Join Luke at 7am for a Partner workout.
Please note: Chloe’s cafe is closed as Chloe & Jesse will be competing at State Weightlifting Competition.
For time:
YGIG 4 x 500m Echo (2 each)
150 Wallball *
YGIG 4 x 200m Row (2 each)
100 Burpees (over partner-plank)
*Repetitions shared anyhow.
Advanced athletes: Wall ball sets of 25 reps