Three rounds for time:
15 Hang Squat Cleans 60/40kg
15 Ring Row (Feet elevated in line with hands)
Run 560m
Photo: Our 2nd Team Captain for our IN-BOX OPEN – Ash.
This man is always fun and definitely motivating. He is looking to lead his team to the WIN.
A. Dumbbell Strict Press 5 x 7 reps
B. For time:
3-6-9-12-15-12-9-6-3 reps Dumbbell Shoulder to Overhead (2 x 22.5/15kg)
35 Double-unders
*Advanced scale to drag rope Double-unders
Photo: Congratulations to these two legends competing in Masters League pairs competition.
REMINDER: Join us for our GOAL Setting Presentation tonight at 5:30pm. Hosted by Marie & Mark F. Let’s get the most out of 2025!!!
A. Three rounds, each for time:
Row 350m/300m
12 Burpees (over paralette)
B. Three rounds, each for time:
Run 360m
12 Toes to bar
*Rest between rounds (approx. 5 minute cycle)
*Complete 3 rounds of A, then 3 rounds of B (or vice versa)
*Record fastest and slowest times for Part A & B + Total work time.
Compare to last time here
Photo: Welcome to our 1st TEAM CAPTAIN for the IN-BOX OPEN 2025.
If you haven’t joined us the IN-BOX OPEN before talk with our crew. You won’t want to miss it!!!
Sign up here and join us for a fun 3 weeks.
A. Overhead Squats 5×5
B. Incrementing ladder for 8 minutes:
1 Dumbbell Snatch + 1 Lunge (Left) 22.5/15kg
1 Dumbbell Snatch + 1 Lunge (Right) 22.5/15kg
2 Dumbbell Snatch + 2 Lunge (Left) 22.5/15kg
2 Dumbbell Snatch + 2 Lunge (Right) 22.5/15kg
3 Dumbbell Snatch + 3 Lunge (Left) 22.5/15kg
3 Dumbbell Snatch + 3 Lunge (Right) 22.5/15kg
*Continue with format
*Complete 20 squats every time you break.
*Score in total repetitions (no score for squats)
Photo: Super baby Theo!
Thank you everyone for the love & support Chloe received for the opening of her cafe- we were overwhelmed. We hope you all enjoyed the morning. ❤️❤️
A. 15 minutes to build to a heavy Clean & Jerk
B. Increment as far as possible in 18 minutes:
120m Run
1 Ring Muscle-up/Bar Muscle-up (add 1 rep each round) *
20 second deadball hold (+5 seconds each round)
*Scale: Dynamic Gymnastic pull- Chest to bar, kipping.
Photo: Chloe’s Cafe has officially opened. Coffee and food available after the am sessions.
Our favourite time of the year is almost here – the IN-BOX OPEN has started. Click here to REGISTER
Partner workout
For time:
100 Deadlift 85/60kg
80 Toes to bar
60 Burpees (over partner – Plank)
40 Dumbbell Lunges (2×22.5/15kg)
20 Devils Press (2×22.5/15kg)
*One partner working at a time. Share work anyhow.
A. For load:
2-4-6-8-10 Front Squats (from Ground)
B. For time:
40-30-20-10 reps
Wall Ball (unbroken sets) 9/6kg
Photo: Don’t let Goody down – wear your FUNKY SOCKS – For FUNKY SOCK FRIDAY!!!
A. Four sets:
Dumbbell Bench Press x 10-12reps
*Hold weight across
B. 12 minute incrementing ladder:
1 Wall Walk (2-3-4-5-6…)
15 Double-unders (30-45-60-75-90…)
Five rounds for time:
Run 360m
15 Chest to bar pull-ups
15 Deadball/Sandbag over shoulder *
*Choose a heavy but repeatable weight.
*Photo: Wishing “Mr Magic” a speedy recovery. PS. He is always happy to have visitors.
“AirForce” WOD
For time:
20 Thrusters 42.5/30kg
20 Sumo Deadlift High-Pulls 42.5/30kg
20 Push Jerks 42.5/30kg
20 Overhead Squats 42.5/30kg
20 Front Squats 42.5/30kg
*Complete 4 burpees at the start of each minute.
With a continuous running clock, perform 4 burpees at the start of each minute then move onto the barbell, completing work in order of the board, until all repetitions have been completed.
As always- suitable scaling will be provided.
Photo: Kim. So proud of this awesome lady. FYI: She is continuing her training in Japan 😉 Photo courtesy of @GrantWilliamsPhotos