WODs

Reminder: CANCELLED 5:30am, 6:30am & 9:15am.
Join Luke at 4:30pm or 5:30pm.

Partner Cindy+
AMRAP in 30 minutes:
P1: Run 180m
P2: AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

*Partner 1 starts on run, Partner 2 on Cindy.
If P2 completes partial round, the other partner can continue on from where they finished. Eg. P1 Run, P2: 1 round + 3 Pull-ups, P1 will complete 2 Pull-ups, 10 Push-ups, 15 Squats.

Score: 1 Run = 1 Round
1 “Cindy Round” = 1 Round

Home Option: (If no pull-up bar available)
AMRAP in 20 minutes:
5 Push-ups
10 Strict Sit-ups
15 Squats
Run approx. 180m (45seconds)


This weeks schedule:

Photo: Barb making the 12 days of Christmas look easy 🙂

Reminder- We will be heading off on our family holiday today as such there will be a couple of session cancellations over the next couple of days.
CANCELLED – Wednesday 5:30am, 6:30am & 9:15am
CANCELLED – Thursday 9:15am, 4:30pm & 5:30pm.
Please ensure you have booked in for all sessions.


A. EMOM x 4 minutes: (Light load)
1 Power Clean + Push Press
1 Squat Clean + Push Jerk
EMOM x 4 minutes: (Light to moderate load)
1 Squat Clean + Push Press + Push Jerk
YGIG for 7 minutes: (Increment in load as movement quality allows)
1 Squat Clean + 1 Push jerk/Split Jerk

B. Working with a partner
For time:
Push Press 5 x 7 sets (unbroken- approx. 70% – 80% of Part A)

Photo: Farewell Evie. It has been great having you with us. We wish you the most amazing time as you continue on your travelling adventure. Thank you @GrantWilliamsPhoto for the photo.

A huge thankyou to everyone that attended our Family Fun Christmas Beach Clash- approx. 50 attendees 😀 and helped us celebrate at our Christmas function. What a night!!!
Please share any appropriate photos on our members page 😀

REMINDER- We will be heading off for our family holiday on Tuesday. Some sessions this Wednesday & Thursday will be cancelled. Please refer to the timetable at the bottom.


For time:
Deadhang 2 minutes
Run 560m
50 Toes to bar
Run 560m
Plank 2 minutes
Run 560m
50 Toes to bar
Run 560m
Handstand Hold 2 minutes

*35 minute time cap.

This weeks schedule:

Photo: Two little legends (Zak & Freya) who joined us for our Christmas Beach Clash (Family Fun morning). We are grateful to have amazing families. Parents focused on wellness, leading by example – no wonder we are surrounded by young legends like this!!

CHRISTMAS BEACH CLASH – FAMILY FUN BEACH MORNING
Join us at 7:30am at Minkara Park (refer map below).

Saturday 16th December – 7:30am – approx. 10:00am

This is a team event:
Be sure to dress in team colours of some description – Shirt, shorts, face paint, etc. Anything that can distinguish you as part of your team.

TEAM BLUE- Luke B
Sara, Greg, Mike, Eldo, Paula + Kids- Harry & Zak
TEAM GREEN- Danielle
Cal, Lydia, Deb, Tim, Ella + Kids – Dom & Noah
TEAM WHITE – Chris
Nata, Chrissie, Sally, Brad, Sam + Kids- Frankie & Levi
TEAM RED – Marie
Kim, Doug, Lukey, Gemma + Kids – Luca & Alfie
TEAM BLACK – Chloe
Billie, Tilly, Amie, Ed, Marc + Kids- Izzy & Freya
TEAM BROWN – Jesse
Nicole, Bodo, Lou, Dee, Luka + Kids- Livvy & Ava

Dress in your team colours and get ready for a fun/challenging morning.
Be prepared to get wet, sandy.

Points will be awarded for Winning Team of events.
6 Teams – only 1 winner!!!

Where: Meet at Minkara Park (refer map below). This is the street running adjacent to BFresh. Check out the MAP below.

Bring you Christmas Cheers and get your JINGLE ON for the 12 Days of Christmas!!!
Come and cheer the afternoon crew on and then enjoy some ice cold beverages and nibbles by the water (From approx. 4pm for those that have already completed the WOD).
Extra credit to those that arrive in Christmas attire!!

Note: All sessions WOD (no open gym).

“The 12 Days of Christmas”
1. Front Squat 50/35kg
2. Power Cleans 50/35kg
3. Hand Release Push-up
4. Pull-ups
5. Deadlift 50/35kg
6. Toes to Bar
7. Ball Slams 12/9kg
8. Burpees
9. Goblet Squat 22.5/15kg
10. Dumbbell Snatch 22.5/15kg
11. Shuttle Run (10m)
12. Thrusters 50/35kg
*Performed in the order of 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 etc.

Compare to last time 2022 here
Compare to 2021 here
Compare to 2020 here.

Note: For new members- Our “12 Days of Xmas” is our benchmark workout that we repeat each year.
The workout flows along with the song “12 Days of Christmas” song.
This workout is more than a workout and we look forward to it each year!!
Displaying Christmas spirit, through dress up, singing, etc. is highly encouraged.
Members who sing are awarded a prestigious Santa hat, Christmas tree or reindeer along side their workout score on the white board. Don’t be a Christmas Grinch- All participants are sure to be on Santa’s good list.

A. Pick two movements:
Each for time:
1.6km Row
4 km Bike
1.6km Run (Bridge & Back)
1.6km Ski Erg

* Rest approx. 5minutes between activities

B. Mobility – Get your body supple for the 12 Days of Christmas workout.

Refine you movement – ready for 12 Days of Christmas

Two rounds with technique focus.
EMOM x 4
‘X’ Toes to Bar
EMOM x 4
‘X’ Alternating Dumbbell Snatch
EMOM x 4
5 Touch & go Power Cleans (*Increment as movement quality allows)

It is all happening this week:
Our “12 Days of Christmas” workout will run this Friday night.
Saturday morning – Family Fun morning at the beach
Saturday night- Christmas Party at Paradise Rum Distillary.

A. Snatch Technique – 20-25 minutes
7-10 sets: (Power or Squat)
High Hang Snatch + Hang Snatch + Snatch + OHS (Light load)

7-10 sets:
Hang Snatch + Snatch + OHS (Increment from light to moderate)

7-10 sets:
Snatch + OHS (Aim to hold heavy load across sets)

B. Tabata (8 rounds of 20seconds on/10 seconds off) * Record lowest score on any round.
Squats
Burpees
*No rest between movements

Reminder: Nata will be performing at the Buderim Carols this Sunday. This is a beautiful family evening, made even more special to see Nata in her element. Hope to see you all there!!!


Some Downunder Inspiration for a team WOD – grab your buddies.
Join Dob at 7am or 8am Sessions. Please ensure you have booked in.

In teams of 3-
Three cycles for time:
P1: 6 Wall Walks
P2: Front Support/Plank hold
P3: Run 180m

Synchronized
P1: 10 x Dumbbell Squats (2 x 22.5/15kg)
P2: 10 Front Squats 60/40kg
P3: 10 Deadball Squats 45/35kg

then rotate,

P3: 6 Wall Walks
P1: Front Support/Plank
P2: Run 180m

Synchronized
P3: 10 x Dumbbell Squats (2 x 22.5/15kg)
P1: 10 Front Squats 60/40kg
P2: 10 Deadball Squats 45/35kg

then rotate,

P2: 6 Wall Walks
P3: Front Support/Plank
P1: Run 180m

Synchronized
P2: 10 x Dumbbell Squats (2 x 22.5/15kg)
P3: 10 Front Squats 60/40kg
P1: 10 Deadball Squats 45/35kg

Note: Each partner starts at a different station. Once all partners complete their activity move onto synchronized squats. Following completion of Squats all partners rotate onto their next movement, then back onto Squats.

*Choose weights that are challenging but allow for unbroken efforts on squats.