WODs

WOD: Monday

A. Five cycles:
1 Press + 3 Push Press + 5 Push Jerk (Dumbbell) *
Ring Row (Approx. 80% max effort)
Rest 2-3 minutes between sets
*Aim to increase weight across each set, working towards a max. All sets should be challenging.

B. Accumulate as many seconds in 3 minutes:
L-Sit *

*Choose a scale option that allows for approx. 20 seconds on your first effort.

Photo: Lloyd, Leandro and Grant after completing 1/2 Marathon run on Sunday. Well done guys for testing your Fitness and mental strength.

We believe there is no better training regime than CrossFit to prepare us for life or give us the ability and confidence to throw our hand at any new physical challenge. This the exciting part “Spice of life” – Don’t let your fitness limit your quality of life?

Our quick fitness assessment –
No 1. Daily living should be easy. Playing with your kids, walking up/down stairs, lifting daily items. If any task feel difficult or limiting this is dramatically impacting your quality of life.
No 2. “Spice of Life” Do you have the physical ability and confidence to take on a new challenge? surfing, rock climbing, whatever your heart desires. This is the fun and adventure – this is living!!!

Your answer to both should be a resounding “YES” but if not, we are here to help!!! We love changing lives…

Want to know more- check out How to Get Started or simply give us a call.





WOD: Saturday

Come in for a “FUN SURPRISE” Workout with Danielle and Marie.

The Surprise was:
Partner workout
AMRAP in 20 minutes:
Partner 1: Run 200m
Partner 2:
5 Pull-ups
10 Push-ups
15 Squats

Option 2.
Partner 1: Run 200m
Partner 2:
2 Wall Climbs
4 Strict Chest to Bar Pull-ups
8 Pistols (4 left/4 right)



Photo: Phil. Always comes in with a smile and out right one of the most positive humans I have ever met. Despite injury he comes in trains (with a smile). Keep up the great work!!

WOD: Friday

Note: Come and join us for some fun Gymnastics Play in Open gym.
Frog Stands/Handstand holds/Handstand walks and obstacles.

For time:
21-15-9 reps:
Deadlift *
Burpees (lateral over the barbell)
Rest 3 minutes
9-15-21 reps:
Deadlift *
Burpees

*Deadlift load will ascend and descend. Guidance will be given in class.

Photo: Carol working to improve her Snatch technique. No fuss, great attitude and always up for a laugh. Always great to have you in the class.

WOD: Thursday

A. Snatch Pyramid (20 minutes)
*Build to a heavy single across 7-10 sets, then drop back by 10% for 5 more lifts.

B. Partner workout.
Descending ladder in 10 minutes:
Gymnastic Pull *

*Choose a repeatable gymnastic pull (Muscle-up, Chest to bar, Pull-up, etc) and starting repetitions with a descending rep format. Eg. Muscle-ups 10-8-6-4-2 reps.
*You go I go (YGIG) format.

Photo: Lexi & Deb at Fittest in the Yard. These women never cease to amaze me. Moving from strength to strength and encouraging others to join in for the journey. Keep up your amazing efforts!!!

WOD: Wednesday

AMRAP in 20 minutes:
50m Farmers Carry
20 second L-Sit
50 Double-unders
8 Parallette Shoot Through

Photo: Grant. We are going to miss Grant as he heads to Bundaberg until December. We will still get to see him on the weekends thankfully.



WOD: Tuesday

For time:
Row 1000m *
then,
6 rounds for time of:
12 Dumbbell Shoulder to Overhead (2 x 22.5/15kg)
30 second Flexed Arm Hang
then,
Bike 2000m *

*Advanced athletes start with 2000m Bike and finish with 1000m Row.

Photo: Tia-Clair Toomey – Athlete GOAT – the Fittest Woman on Earth for the sixth time!
If you haven’t checked out the CrossFit Games 2022 you are missing out!! An epic weekend, definitely worth the watch.

WOD: Monday

Reminder: Our 8 week strict pull-up challenge has started.
The goal is to develop our strict pulling capacity- whether increasing our max strict pull-ups or working towards your first strict pull-up. Consistency is key and we encourage everyone to join in.
Rules: Establish your base line (Max strict or max Flexed Arm Hang) & add you name to the board.
– Actively work towards your movement 3 times per week. Tick off each time you complete (should be minimum of 3 at the end of the week)
– Do this for 8 weeks
– Remeasure.
Please hold other members accountable- names on the board. I am excited to see how much we can improve.

Every 3 minutes for 8 cycles:
7 Power Cleans
9 Front Squats
‘X’ Toes to Bar
*Choose load and repetitions and maintain across all rounds.

Photo: Jesse working strict pull-ups on our weekend away.

WOD: Saturday

7am & 8am sessions are scheduled. Be sure to book in via Mindbody.

Unfortunately due to the predicted rainy weather our retest of “Nancy” has been postponed.

For time:
100 Wall Ball 9/6kg
80 Toes to Kettlebell
60 Burpees
40 Power Cleans 50/35kg
20 Overhead Squats 50/35kg

Photo: Tristan (aka Stretch) on Turkish Get-ups. Turkish Get-ups are such an awesome movement – requiring core and shoulder strength and stability, co-ordination, flexibility. Great for supplementary training!!

WOD: Friday

For time:
10 Strict Press 2 x 22.5/15kg
10 Strict Pull-up
20 Push Press
20 Chest to bar pull-up
30 Push Jerk
30 Kipping pull-up
20 Push Press
20 Chest to bar pull-up
10 Strict Press 2 x 22.5/15kg
10 Strict Pull-up
*All shoulder to overhead movements to be completed with 2 x 22.5/15kg dumbbells.

WOD: Thursday

A. EMOM x 20 minute:
Minute 1: 5 x Deadlift
Minute 2: Gymnastic Push (Push-up/Dips/ HSPU)

B. Ten rounds for max calories:
30sec on/30sec off
– Bike or Row.

Photo: Chanel mastering the Overhead Squat.
What a day in the box yesterday as we retested our OHS (THE KING OF SQUATS) after a 6 week progression. We could not have been happier with the efforts over the past 6 weeks in improving quality of movement. The personal best were amazing, but most importantly the transference to all other movement. Well done crew!!!