WODs

A. Four rounds of:
Strict seated shoulder press 10-12 reps *
20 Strict sit-ups **
Complete as a superset, rest as necessary between rounds.
*Choose a weight that allows for 12 quality repetitions on the first set.
** Sit-ups are to be slow and controlled.

B. In groups of 3, working 1:2 complete 10 rounds of:
10 cal bike
Rest while your partners are working.
This is designed to be a sprint on each effort.

Photo: Welcome back Chrissie & Mike!! So happy you had so many awesome adventures but stoked to see you both back on your first day home. Looking forward to hearing all about your travels.

Happy Monday!!! Start the week off right with a great training session.

21-15-9 reps for time:
Overhead Squats 40/30kg
Pull-ups

Rest 3 minutes

15-12-9 reps for time:
Power Snatch 47.5/35kg
Chest to Bar Pull-ups

Rest 3 minutes

9-6-3 reps for time:
Squat Snatch 55/40kg
Bar Muscle-ups

Photo: Elise is on fire achieving so many PB’s lately. My recent proud coach moment was when she told me she didn’t want to miss Back Squat day – this made me soooo happy!!! Keep doing what you are doing Elise.

Ascend as far as possible in 20 minutes:
2 Wall Walks
2 Deadball over shoulder 45/30kg
Run 180m

EMOM x 4mins:
6 Thrusters (Light load)
Rest 1 minute
EMOM x 4mins:
4 Thrusters (Moderate load)
Rest 1 minute
EMOM x 10 mins:
2 Thrusters (Heavy load)

*Use the first two EMOM’s as warm-up efforts in preparation for the final EMOM. Aim to go as heavy as you can for the 2 reps, maintaining weight across the 10 minutes.

A. Barbell Bench Press
4 x 8-10 repetitions *
*Choose a weight that allows for 10 reps and maintain weight across all sets.

B. For time:
Males: 30-24-18-12-6 Push-ups (unbroken)
Females: 20-16-12-8-4 Push-ups (unbroken)
8 minute cut-off.
*Rest as necessary between efforts. Needs to be completed within 8 minute time cap.

Photo: Danielle, Chantal & Nata- Fittest 3 team “WOD about Marie” 😀
These ladies did amazing- check out their highlights on the FB members page.

For time:
15-12-9-6-3-6-9-12-15 reps:
Hang Power Cleans 60/40kg
Toes to Bar

A. Back Squat (Cycle 2- Week 1)
Recalculate weights- Add 5kg to last cycle. Using 90% for the percentages below:
65% x 5
75% x 5
85% x 5+
Note# 5+ is designed to be a hard/not true max set. No more than 10 repetitions.*Please know your numbers prior to coming into the gym.

B. For time:
Row 1km
300 Double-unders

*Time cap of 10 minutes.

Photo: Fittest 3. We could not be prouder of these 3 girls competing at Fittest 3. Special mention of Torah who completed her first CrossFit comp.

Congratulations to all of our athletes that competed at the Fittest 3 on Saturday. Mark, Lloyd, Timmy, Danielle, Chantal, Nata, Chloe & Torah.
Awesome efforts by everyone. Check the members page for some great photos and video footage.

A. EMOM x 10 minutes:
3 Strict Chest to Bar Pull-ups
*Add load/maintain across 10 rounds.

B. Three rounds for time:
30 Kettlebell Swings (24/16kg) (Advanced 32/24kg)
360m Run

Photo: Our three stooges- Mark, Lloyd, Timmy (Fittest 3).

Best of luck to our awesome crew competing at Fittest 3-
“Three Stooges” Mark F (leader), Timmy & Lloyd
“WOD about Marie & Penny” – Danielle, Chan & Nata
“TBC” (aka “Weights before Dates”) – Torah, Chloe & Brandy (our teen team).
I will aim to live stream as much as possible so you can share in the action.

“Frannie”
50-40-30-20-10 reps for time of:
Thrusters 20/15kg
Strict Sit-ups

Partner Workout
Ascend as far as possible in 15 minutes:
20 Burpees
20 Deadlifts *

*One partner starts on burpees the other on deadlifts. Both must complete their repetitions before swapping movements.
*Deadlifts increment in weight each round. (1st 60/40kg, 2nd 80/55kg, 3rd 100/70kg, 4th120/85kg, etc….).