A. EMOM x 10
‘X’ Wall Walks/Handstand Holds/Handstand Walks
B. Three rounds for time:
50-40-30-20-10 Double-unders
12-10-8-6-4 Dumbbell Push Press
Rest 1:1
*Eg. If it takes you 3 minutes to complete round/rest for 3 mins.
Photo: Luke & Sally mastering gymnastic skills.
A. Warm up – Technique focus (10-12 minutes)
Hang Power Clean 5-5-5-5-5
*Build to a heavy/not maximal
B. “Nasty Girls”
Three rounds for time:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans 60/42.5kg
Check out the original girls completing “Nasty Girls” – Nicole, Eva and Annie.
<iframe width=”560″ height=”315″ src=”https://www.youtube.com/embed/i0nPnElcqgU?si=mb7-rrxPD86bxie5″ title=”YouTube video player” frameborder=”0″ allow=”accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share” allowfullscreen></iframe>
A. Overhead Squat Progression (Week 4)
5 x 2 (Tempo + Pause) + 3 OHS
*Weight 75-85% of 3RM.
*Tempo 3-2-1 (3 down-2 pause- 1 up)
*Maintain load across all sets
B. 15 minutes AMRAP:
50m Farmers Carry 2×24/16kg
20 second L-Sit
Run 180m
Photo: If you are looking for some inspiration- here he is!! Greggy at 73 has recently achieved 2nd in the Masters League in New Zealand. Always challenging himself and helping others do the same. He is a tour guide for Kokoda spirit and takes group on long hikes around the Coast and Hinterland. If this sounds like your thing or you want a challenge talk to Greg – and try to keep up 😜
“Lest we forget”
We will be running one large 7am session. Lets get everyone together for a great hero WOD and breakfast afterwards. We hope to see you there.
CrossFit Hero WOD
“Nate”
AMRAP in 20minutes:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 32/24kg
A. 7 cycles incrementing in load:
Back Squat x 3 + Front Squat x 5
B. Choose your own adventure:
Strength: Strict tempo shoulder press 3-3-3-3-3-3-3 (Increase or hold weight)
Cardio: 5 x 600m bike (all out) Rest between efforts
or Mobility.
Photo: CrossFitters on holidays… Of course you find your local box to get some sessions in. Awesome work Natalia!!!
Partner workout:
Two rounds for max reps:
30 seconds on/30 seconds off
4 minutes: Wall ball 9/6kg
4 minutes: Sumo Deadlift High Pull 40/30kg
4 minutes: Box Jumps 24″/20″
4 minutes: Dumbbell Push Press 2 x 22.5/15kg
Scale: 4 minutes on each station, share work anyhow.
Photo: More Masters League Spam- because we are so proud of their amazing efforts.
Deb has and continues to work so hard on improving her abilities in all areas. Her recent focus on Olympic lifting, double-unders and swimming saw her achieve so many personal bests during the Masters League competition. Your are an absolute SUPER STAR and so inspirational!!!
A. In 10 minutes:
Max Strict Pull-ups/Ring Row
Max Strict Handstand Push-ups/Dips/Push-ups
*Only balanced repetitions count. Eg. Score 50 = 50 Pull-ups/50 Push-ups
B. Four rounds for reps/cals:
Min 1: Bike
Min 2: Rest
Min 3: Row
Min 4: Rest
Min 5: Shuttle Run
Min 6: Rest
*Goal: Maintain highest number of cals/reps you can hold in the minute (across all rounds)
Scale: Max reps/cals completed.
Photo: Congratulations to Bodo who had been working on handstand walks in the lead up to the Masters Game. The feeling must have been great when you achieved what you thought you couldn’t.
This reminded me of an article written in 2013 about Bodo – Spitting Sparks
(definitely worth the read). Bodo you truly are a champion!!
A. Overhead Squat Progression (Week 3)
5 x 3 (Tempo + Pause 3-2-1) + 2 OHS
*Weight 70-80% of 3RM
*Maintain load across all sets
B. 30-20-10 reps for time:
Toes to bar
Kettlebell lunge (Goblet 32/24kg)
Photo: Congratulations to Michael for achieving so much during the Masters League 2023 – New Zealand. You did absolutely amazing and we couldn’t be more proud!!!
Five rounds for time:
10 Dumbbell Bench Press *
10 Power Cleans *
Run 360m
*Weight guide:
Bench press- Go as heavy as possible for unbroken bench on the first round.
Power Cleans – Choose a weight which you could complete some touch & go reps (capacity test)
Photo: An awesome Saturday session at the beach!! Some worked a little harder than others, pick who – Greggy & Dani A 😀
Time to get outside and enjoy the beautiful Sunshine.
Come and join us at 7:30am for a Beach WOD.
Click here for meeting point and map.
Photo: Grant – The awesome guy behind the camera. Friday afternoon photo shoot at the gym – Thank you Grant for putting so much into our community.
Be sure to follow him @Grantwilliamsphoto