WODs

Four rounds for time:
Run 200m
60 sec deadhang (any grip)
Run 200m
45 sec plank
Run 200m
30 sec Flexed arm hang

*Aim for all static holds unbroken.*30 minute cap
*Feel free to add a weight vest for extra challenge.

Seven rounds, each for load:
5 Push Press
5 Hang Power Clean

*Complete each round for load. Dump the bar between Push Press & Hang Clean.
Rest between rounds.

A. Front Squat 3-3-3-3-3

B. 15 minute AMRAP:
3 Strict Pull-ups
6 Gymnastic Push (Push-up/Dip/HSPU)
12 Goblet Squat *
Run 100m

Photo: Nothing makes me happier than family training. This photo makes my heart sing!!! 💞

Both sessions will be running. Join Luke at 7am or 8am. Please ensure you have booked in via Mindbody.

With a partner:
For time:
Run 1.6km (bridge & back)
75 Toes to bar
50 Devils press 2x22.5/15kg
75 Toes to bar
Run 1.6km

*Run together. Share reps anyhow.

Five rounds for time:
100m Farmers carry 2x24/16kg
20/15 Push-ups
100m Sandbag carry *
30 Lunges (Alternating)

*Choose a challenging weight that allows for mostly unbroken carries.

Photo: Luke & Luka - Burpees for Bravehearts. Hitting 777 burpees in 36.48. Absolutely smashing it for a great cause.

A. Warm up:
Turkish Get-ups 5 x 2 (each side)
Use segmented movement position focus rather than weight focus.

B. EMOM x 5 rounds (23 minutes)
Min 1 : 'X' Wall Walks
Min 2: 'X' Feet elevated ring row
Min 3: Max Calorie (any machine)
2 minutes rest

*Score: Record reps & standard

Photo: A huge shout out to Sally continuing to train throughout her pregnancy. Your positivity and consistency is always inspiring 😊

A. 4 rounds: (Light load)
Power Snatch +
Hang squat snatch +
Tempo overhead squat (3 down-2 bottom-1 up)

4 rounds:(Moderate load)
Power Snatch +
Hang Squat Snatch

5 cycles: (Increment in load)
1 Hang Squat snatch

B. AMRAP in 10 minutes:
5 Hang squat snatch *
35 Double- unders

* Choose a weight that allows for quality unbroken efforts.

Note: Squat Snatch is priority over load. Power Snatch + OHS is considered a scale.

Photo: Congratulations Sonia for taking 1st place at Masters HQ over the weekend.

A. For time:
Row 500m/Ski 500m
Five rounds:
10 Hang Cleans 50/35kg
15 Deadlifts 50/35kg
then,
Run 1000m

Rest between A & B

B. For time:
Echo 1250m,
Five rounds:
10 Chest to bar Pull-ups
15 Kettlebell Swings 24/16kg
then,
Run 1000m

*Complete in any order.
Score: Time Part A, Part B + Total working time.

Photo: Congratulations to one of our newest members Alison for stepping outside of her comfort zone and competing at the Masters HQ comp over the weekend. As a bonus she went home with 2nd prize!!!
Well done Alison. Photo courtesy of Deb.

A. Back Squat 10-10-10

B. Increment as far as possible in 12 minutes:
10-20-30-40.... Wall ball (Advanced aim for unbroken)
Run 200m

Photo: A huge thank you to everyone that came and supported Burpees for Bravehearts. What a great morning for a wonderful cause.

Join us and the LSKD crew from 7am for a charity morning – with the goal of raising awareness and funds for Bravehearts. Supporting victims of child sexual abuse.

A huge thank you to our friend Colin Noble who has actively included the CrossFit community – Read more here

We would love if everyone could make a $10 Donation via QR Code.

In teams of 2-4:

For time:
RXD 777 Burpees
Intermediate 383 Burpees
Beginner 84 Burpees