WODs

REMINDER: FRIDAY CANCELLATION of 5:30am, 6:30am & 9:15am classes.
PM Classes will run as normal 4:00pm & 5pm.

A. Warm-ups:
Two rounds for completion:
Bearcrawl 20m (Straight legs)
Run 180m
Walking Lunge 20m (Position is key)
Row 180m

A. Five cycles, each for time:
Row 360m
Run360m
Rest between efforts*
*Complete 60second plank during your rest break (Aim for unbroken). Not included in time.

Photo: Excited times watching Gretchel move from strength to strength.

REMINDER: FRIDAY CANCELLATION of 5:30am, 6:30am & 9:15am classes.
PM Classes will run as normal 4:00pm & 5pm.

A. EMOM x 10 minutes:
Gymnastic Pull Complex
Eg. 1 Bar Muscle-up + 2 Chest to bar pull-ups + 3 Pull-ups
or 3 Chest to bar pull-ups + 3 Pull-ups

Option 2: EMOM x 10 minutes:
‘X’ Gymnastic Pulls

B. Increment as far as possible in 12 minutes:
Wall Walk (1-2-3-4…)
12 Dumbbell Snatch 22.5/15kg
40 Double-unders

Compare to last time here

Two rounds, each movement for time:
Row 500m
Bike 1500m
Ski Erg 400m
Run 560m

Complete in any order.
Rest as necessary between efforts.
40min time cap.

Photo: Congratulations and best of luck to Lewis who heads off tomorrow for a two week soccer tour/ trip visiting Barcelona, Madrid, man city, Liverpool, Chelsea, Southampton – watching some premier games and playing soccer against local opposition. Your dedication has paid off. Enjoy your trip!!!

Open 20.2

AMRAP in 20 minutes:
4 Dumbbell Thrusters 2 x 22.5/15kg
6 Toes to bar
24 Double-unders

Photo: Barb – Congratulations on everything you have and continue to achieve!! We are looking forward to seeing where the next 12 months take you. xoxo

Two rounds:
AMRAP in 3 minutes:
Bike 8/6 calories
6 x V-ups

Rest 1 minute

Two rounds:
AMRAP in 3 minutes:
Row 8/6 calories
10/7 Push-ups/Dips/HSPU

Rest 1 minute

Two rounds:
AMRAP in 3 minutes:
Shuttle Run 10m x 8
Deadball over shoulder x 6

Rest 1 minute

*Start 2nd round where you finished on your 1st.
Score = reps for each mini round + Grant Tally.

Photo: Michael at Masters League during his 4km run. Thank you Deb for sharing. Xo

A. EMOM x 4 minutes:
1 Power Snatch + 1 Hang Power Snatch + 1 Hang Squat Snatch (Light load)
EMOM x 4 minutes:
1 Power Snatch + Hang Squat Snatch (Moderate load)
8-15 minutes:
1 Power Snatch + 1 Hang Squat Snatch (Increment in load)

B. Overhead Squat Progression (Week 5)
5 x 1 (Tempo + Pause) OHS + 4 OHS
*Weight 80-90% 3RM
*Increment or hold load across sets.

Photo: Sophie & Nata at the Bytes production of Shrek. Master and appreciate – theatre style. I love this!!

Bring your long socks or wear tights. Both 7am & 8am will be running- Be sure to book in!! A. Rope Climb Skills B. EMOM x 20 minutes Min 1: 'X' Rope Climb Min 2: 'X' Lunge (Goblet) Min 3: Run 180m Min 4: Rest *Note: Scaling options are always available. Photo: We are missing Dob, but happy to see he has found a place to CrossFit. Going back to basics and we love it!!

A. Five rounds, each for time:
Dumbbell Bench Press x 15 (22.5/15kg)
Row 400m/350m

Rest between rounds

Photo: Grant – Functional fitness at the Deni Ute Muster – his beer was safe!!!