chris

WOD: Monday

For time:
10 Wallball 9/6kg
35 Push-ups
20 Wallball
28 Push-ups
30 Wallball
21 Push-ups
40 Wallball
14 Push-ups
50 Wallball
7 Push-ups

A huge thank you to our amazing crew – giving support from near and far for Chloe. What a weekend at the Torian Pro. A first time experience for Chloe competing under the lights with a beautiful group of girls (14-15years). For those that attended I know our training is going to be ramped up from the inspiration of the weekend. This was a great example of what our wider CrossFit community is about. I hope you all loved it as much as we did!!!

A special thankyou from Chloe- she loved the supporter shirts, photos and messages and has definitely felt your love. Xo

WOD: Friday

Wishing our beautiful girl, Chloe all the best as she competed at Torian Pro today. We could not be prouder!!! Have fun!! In 3 mins: 21 Deadlift 100/65kg 30 Air Squats Max reps Hand release Push-ups. Rest 3 minutes. Complete same format with:18-15-12 Deadlifts.All else remains the same.

WOD: Thursday

3 rounds for time: 20/15 Cal row 50 Double-unders*Rest 1 minute between rounds 3 rounds for time: 20/15 Cal bike 30 Sit-ups * Rest 1 minute between rounds

WOD: Wednesday

FRIDAY- We are open. Kaya will be taking 9:15am, 4pm & 5pm.
NO SATURDAY SESSION– 29th May due to Torian Pro.


A. Back Squat (5-3-1) (Cycle 2: Week 3)
75% x 5
85% x 3
95% x 1

*Reminder- during cycle 2 we have added 5kg to our 1RM, and use 90% of this for our percentages. Educate yourself – if you understand the why you will get excited Wendler 5-3-1.

B. Partner workout:
For time:
150 Lateral burpees (over your partner)
* Share repetitions anyhow.

Chloe supporter shirts are ready for collection- please be sure to ask Marie.
We are really looking forward to the weekend and are so happy to have so many of you coming to support Chloe- thank you all so much.

WOD: Tuesday

Five rounds for time:
15 Dumbbell Shoulder to Overhead 22.5/15kg
15 Pull-ups
*Rest 1 minute between rounds

*Advanced athletes scale up to Chest to bar pull-ups.

WOD: Monday

A. Work to a heavy triple Snatch (Touch and go) B. Partner workout: Snatch 5-5-4-4-3-3-2-2-1-1 * You go, I go scenario * Choose a weight and hold across. * Unbroken touch and go repetition for each set, repeatable following your partners effort. Less technical lifters will be given an alternate workout allowing for technique progression. Photo: When kids grow up in the gym this becomes their normal. Kara during the Open- not wanting to miss out on the action she has set herself up. Moments like this I couldn't be prouder.

WOD: Saturday

For time:
Bike 3000m
Row 1000m
Run 2000m

Great weather- let’s enjoy it with a run along the canal.





WOD: Friday

“Elizabeth”
21-15-9 reps for time of:
Squat Clean 60/42.5kg
Ring Dips

WOD: Thursday

0-5 minutes:
Bike 2500m
5-15 minutes:
EMOM x 10 minutes:
15 Unbroken Kettlebell Swings 24/16kg
15 minutes – until failure
Death by 10m shuttle run *
*Shuttle run starts at 10 x 10m