WODs

WOD: Friday

Ten rounds for load:
Run 180m
5 Front Squats (taken from the ground)

*16.40 cut-off. Go as heavy as the cut off allows.

Photo: Luke B. So proud of our crew Lachie, Josh & Luke competing at their first CrossFit comp. They have come back in with some extra 🔥. Looking forward to being a part of their progression.

WOD: Thursday

For time:
21-15-9 reps of:
Hang Power Snatch 40/30kg
Toes to bar
Rest 5 min.
9-15-21 reps of:
Toes to bar
Hang Power Snatch 40/30kg

Photo: Nina & Paula smashing partner burpees during the team challenge.

WOD: Wednesday

A. EMOM x 14 minutes:
Min 1. Bent over row (8-10 reps)
Min 2. HSPU/Dips/Push-ups (8-12 reps)

B. Five rounds on a 3 minute cycle:
Row 400m or Run 360m *
*Aim to hold a solid but consistent pace on all rounds. Eg. Not more than a 10 second spread across rounds.
*Aim to improve on your last effort previous results here.

Photo: Congratulations to Tanya R receiving her 1000 CLUB shirt. Awesome work!!!

WOD: Tuesday

A. 7-10 sets:
Hang Clean Pull + Hang Power Clean+ Hang Clean Pull + Hang Squat Clean*
* Build in weight or work on technique

B. Deadlift 3-3-3-3-3

Photo: Saturday team challenge. The race was real.

WOD: Monday

Five rounds for time:
12 Thrusters 50/35kg
15 Pull-ups
60 Double-unders

Photo: Team Challenge morning. So great to have our community together facing adversity and overcoming. Great team work all around.

WOD: Saturday

Change of schedule.

Reminder Nutrition session with Mark is on at 7:00am at BFresh
There is no 7am workout

TEAM Challenge- 8am
We will allocate teams on the day. Bring a smile and a great attitude. This is a community morning and all teams will be mixed abilities.

“Unknown & Unknowable”
For time:
Team carry around the canal.

*Additional activities reveled throughout the course.
*Movements and repetitions can be shared anyhow between members within specifications of the rules.
*All team members must be at the station for work to commence.

Over the course, four stations activity stations were reveled-
1. 350 Supine Row
2. 1000 Step-ups
3. 1000 Thrusters
4. 300 Burpees (over planking partner)

BBQ- From 9am
Bacon and egg burgers (just bring yourselves)

Photo: Josh hitting a personal best Clean of 100kg. Thanks to Andy for the photos.


WOD: Friday

For time:
1080m Run
63 Kettlebell Swings 24/16kg
36 Pull-ups
720m Run
42 Kettlebell Swings
24 Pull-ups
360m Run
21 Kettlebell Swings
12 Pull-ups

Photo: Chloe mid broadjump. Thanks to Andy Holt for the photos.

WOD: Thursday

Clean Waves:
65-70-75%
70-75-80%
75-80-85%
80-85-90% (x 3)
*Rest as necessary between lifts.

Optional:
Tabata Row

Photo: Lloyd putting in the hard yards for his team. Thanks to Andy for photo.

WOD: Wednesday

EMOM for as long as possible:
Min 1. 10 Wall Ball 9/6kg
Min 2. 20 Double-unders
*Add 1/2 reps per minute until failure.

Photo: Nina, Deb & Jo.
Taking the park workout option on Saturday. Well done ladies.

WOD: Tuesday

A. Power Snatch + Hang Squat Snatch
3 sets: 5 x 1
Increment weight on each new set (E.g. 40-50-60kg)

B. For time:Males: 30-24-18-12-6 Push-ups
Females: 20-16-12-8-4 Push-ups
*Sets must be unbroken for RXD
*8 minute cut-off*
Check previous results here

Photo: Grant- All spunk and power. Thanks to Andy Holt for the great photos.