WODs

Come and join us for a “FUN” partner/team workout. This session is perfect for those wanting to try CrossFit for the first time. No technical movements, just a great workout with our awesome community.
Hope to see you there!!

A. Push Press 5-5-5-5-5
*From the ground.

B. Seven rounds for time of:
Run 180m
Bear Crawl 20m

For total work time:
50 Cal. Bike
50 Cal. Row
50 Toes to Bar
50 Burpees
50 Russian Swings 32/24kg
50 Ball Slam 20/12kg
*Time each movement separately and add up your total time at the end.
*Perform in any order.

“Gwen”
15-12-9 Clean & Jerk
*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Photo: Welcome Blake D.

A. Back Squat 10 x 2 reps.
*Maintain load across.

B. Two rounds for time of:
50 Dumbbell Snatch 22.5/15kg
50 Alternating Lunges 22.5/15kg

Wishing you all a wonderful Australia Day long weekend.

Reminder: Due to the Australia Day Public holiday regular sessions will not be running.

You are welcome to join Mark B for open gym from 7am-8am.

Reminder it is “bring a friend day”. You don’t want to miss this workout.

Come along for a “Surprise” partner workout (suitable for all abilities).

“Lynne”
5 Rounds for Max Reps:
Bench Press (BW/ 75% BW)
Pull-ups
*Rest as necessary.

In as few sets as possible:
100m HS Walk/Wheelbarrow
150 Sit-ups
200m Walking Lunge 20/15kg

Four rounds:
Row 500m
15 Deadball Over the Shoulder 45/30kg
100 Double-unders
90 sec. Plank
*40 min. to complete
*Each exercise is individually timed.
*Rest as necessary between exercises.