WODs

A. Technique focus
Push Press + Push Jerk + Split Jerk

B. Choose one of the following for time: 2km Row,
5km Echo,
4km C2 Bike,
2km Ski Erg
2km Run

Photo: Luke dominating wall ball at Hyrox over the weekend. Thank you @GrantWilliamsPhoto for supporting and for the great photos.

A. EMOM x 10 minutes:
‘X’ cycles: *
Knee to elbow + Toes to bar

*Choose number of cycles based upon your skill level and volume.
Eg. Advance athlete 5 cycles (10 reps) unbroken.
Intermediate 2 cycles + 2 cycle (8 reps)
Beginner 3 x 1 cycle (0-20-40seconds)

B. 10 minute incrementing ladder of:
Strict Pull-ups (1-2-3-4…) *
Run 70m

* Increment strict pull-ups by 1 each round.
Advanced athletes strict Chest to bar.

“The Chief”
Five, 3 minute AMRAPS of:
3 Power Cleans 60/40kg
6 Push-ups
9 Air Squats

Rest 1 minute after each AMRAP.
*Continuous count.
Compare to last time here

Photo: Congratulations Deb on a great result at CrossFit Masters HQ finals over the weekend. Taking 3rd overall -Your hard work has paid off.

Five rounds, each for time:
10 Sandbag Squat Clean (alternate sides)
15 Burpees
60m Sandbag carry (4 X 15m)

Rest between efforts.

Photo: Be sure to listen to your body and take recovery days. Our sauna & recovery boots are complementary for our members during session times.

A. Push Press
5-5-5-5-5
B. Five rounds (for quality):
Minute 1: 'X' Strict Toes to bar
Minute 2: 10x10m Shuttle Run
Minute 3: 10 Dumbbell shoulder to overhead *
Minute 4: 50 Double-unders

*Choose a weight heavy/unbroken.

Photo: Gretchel at 5:30pm crew making 70kg look easy for 2 Front Squats+3 Back Squats.

A. Snatch Technique
5 cycles: Muscle Snatch + Power Snatch + Squat Snatch
5 cycles: Power Snatch + Squat Snatch
5-7 cycles: Squat Snatch
*Aim to increase in load for each set. Drop the limiting movement as your build up in load.

B. Working from rack:
Five sets:
2 Front Squats + 3 Back Squats *
*Build in load.

Photo: Missing this guy in the box – Greggy. Thank you @GrantWilliamsPhoto

Note: It is very rare that we program workouts like this. Our challenge to you all is not to Cherry Pick.
See you soon 😀

30 minutes for max meters:
0-10 minutes: Row
10-20 minutes: Run
20-30 minutes: Echo

AMRAP in 15 minutes:
5 Power Cleans 70/50kg
7/5 Dips
10 Deadlifts 70/50kg
14/10 Push-ups

Photo: Welcome back to Ian. Great to have you back in the box.

"Josh"
For time:
21 Overhead Squats 42.5/30kg
42 Pull-ups
15 Overhead Squats 42.5/30kg
30 Pull-ups
9 Overhead Squats 42.5/30kg
18 Pull-ups

20 minute incrementing ladder:
Squat Clean (1-2-3-4-5...) *
Run 180m

* Choose a heavy but repeatable weight for singles.

Photo: Sam all smiles as he hits the big weights 😁