WODs

EMOM x 20:
1 Deadlift + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk
*This workout will be broken into 4 x 5 minutes blocks. The aim is to increase load each 5 minutes.
*The movements are not intended to be combined.

A. 7 x 3 Strict Pull-up
Progression: Strict > C2B > C2B + weight.

B. Three rounds for time of:
30 Kettlebell Swings 24/16kg
15 Burpees

Photo: Congratulations to Chris G (our in house water boy) for joining our 500 Club (with over 500 sessions of attendance).

*Reminder our Annual General Meeting will be held at 7am, with the WOD to follow. We look forward to seeing you there.

For time:
Run 1120m
30 Deadlifts 100/65kg
30 Box Jump Overs 20″
Run 740m
20 Deadlifts
20 Box Jump Overs
Run 560m
10 Deadlifts
10 Box Jump Overs

Photo: Rose at CrossFit Kids session- Unders & Overs

EMOM x 4 min:
5 Muscle Snatch
*Maintain load.

Rest 1 min.

EMOM x 8:
3 Power Snatch
*Increase every 2nd round.

Rest 1 min:

EMOM x 10:
1 Hang Squat Snatch
*Maintain or increase (quality dependent).

Optional:
Tabata: Toes to Bar

EMOM x 30:
1. 10m Shuttle Run (max reps)
2. Rest
3. 10m HS Walk/30m Bear Crawl
4. Rest
5. Row (max cal.)
6. Rest
*Your score is the total of your shuttle runs and calories.

Photo: Mark B (Coach). Hopefully you will be seeing this smiling face more often in the box.

Partnered workout.
As many rounds as possible in 20 minutes of:
4 Hang Power Cleans 60/40kg
8/6 Push-ups
12 Lunges

Relay format: 1 for 1 rounds with your partner.

Photo: WE NEED YOU!!! Come and join us for Fireman carry fundraiser this Sunday 12th January (10:15-11:15am). Please read our Facebook members page for details.

10 Rounds for time of:
Run 180m
45 second Plank
6 Deadball over shoulder 45kg/30kg
*Advanced athletes 20sec L-Sit in place of Plank (no scaling)
*30 Minute cut-off

Five rounds of:
12-15 Goblet Squats (Heavy)
12-15 Seated Strict Shoulder Press
‘X” Strict Pull-ups (choose own reps)
*Working in groups of 3 in relay format.

It is time to put the festive season behind us and rip into 2020!! We are rested and recovered and pumped for a great year with you all!!! Hope to see as many of you in as possible.

*We are back to our regular schedule.

We hope you have all had a wonderful festive season and are ready for a great year of training.
We are back from our family holiday and are back to our usual schedule. We looking forward to seeing you all. This is a great workout to get you back into the swing of it- hope to see you there.

EMOM for 20minutes:
Minute 1. 5 x Clean & Jerk
Minute 2. ‘X’ Toes to Bar
*Pick your own load (C&J) and repetitions (T2B)

Session time: 8am-9:30am
WOD or Open Gym

For time complete:
5-10-15-20-15-10-5 reps of:
Front Squats 50/35kg
HSPU/Push-ups
Run 180m

Photo: Thanks to Grant. Some of our 500, 750 & 1000 Club members.