WODs

Five rounds for time of:
20 Wall ball 9/6kg
40 second plank
60 Double-unders

Photo: Josh, Luke & Lachie. I love this photo taken by Andy Holt.

Reminder: 9:15am session is cancelled today due to both Marie & Chris attending Jesse's graduation ceremony. Thankyou for your understanding.

Thankyou to everyone for a fabulous night at our Christmas function. Special mention to those that powered through the sore head and joined us at the Aqua Fun park. Nata took the "best on field" and Grant being "King tagger".

Partner workout:
A. Technique Focus:
Every 30seconds for 5 minutes:
5 Ground to overhead *
*Touch & go
*Alternate sets with your partner
Then,
Every 30seconds for 5 minutes:
Max bar facing burpees *
*Alternate sets with your partner

B. Ten rounds for time of:
8 Ground to overhead 42.5/30kg
10 Bar facing burpees
*Alternate rounds with your partner
*15 minute cut-off.

Photo: Marie hitting cleans at Fittest 3. Photo courtesy of Andy Holt.

* Reminder there is no 5pm session today due to the Christmas party. We look forward to sharing a drink and celebrating with you all.
No Saturday session this week- recovery day. Join us at Bli Bli Aqua Fun park at 2pm instead.

“Barbara”
Five rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest 3 minutes between rounds.

Photo: Chris at the Fittest 3. Photo courtesy of Andy Holt.

A. Increment in weight over 7-10 sets: 1 Power Snatch+ 2 Snatch Balance +3 Overhead Squats

B. ROMWOD

Photo: Mark B. Encouraging everyone to drink more water prior to training. Stay hydrated crew.

EMOM until failure:
Min 1. 10 x 10m shuttle run
Min 2. 10 x Burpees *
* Increase burpees by 1 per round.
* Reduce starting burpee repetitions to allow for 20 minutes of work.

Photo: Nate competing at the Fittest 3. Nate is always looking for a challenge and is currently competing in the online All Stars competition- best of luck Nate.
Thanks to Andy for the photo.

AMRAP in 17 minutes:
Run 800m
50 Dumbbell Snatch 22.5/15kg
40 Toes to bar
30 Hang Power Cleans 60/40kg
20 Bar Muscle-ups
10 Handstand push-up

Photo: Chris on the back squat ladder Fittest 3. Thanks to Andy for the photo.

A. EMOM x 4 minutes:
8 Thrusters
Rest 1 minute
EMOM x 4 minutes:
6 Thrusters
Rest 1 minute
EMOM x 4 minutes:
4 Thrusters
Rest 1 minute
EMOM x 8minutes:
2 Thrusters

* Increment weight during rest breaks.

B. EMOM x 5 minutes:
30 second plank
Max double-unders

Photo: Roberto - It was awesome seeing this guy compete at the Fittest 3. Thanks Andy for the photos.

Partner WOD:
Two rounds for time of:
50 Ball Slam 30/20kg
280m Deadball run 30/20kg
50 Burpee over deadball 30/20kg
280m Deadball run 30/20kg
50 Toes to kettlebell
280m Single arm kettlebell carry 24/16kg
50 KB swings 24/16kg
280m Single arm kettlebell carry 24/16kg

*Share reps anyhow.
*Ball slam can be clean and jerk

Photo: Danielle mid broadjump. Courtesy of Grant Williams.

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.

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.