WODs

*A huge congratulations to Scott and his family on the safe arrival of their baby boy Ethan.

AMRAP in 25 minutes:
100 Skip
30m Bear Crawl
10 x Shuttle 20m

A. Overhead Squat:
10 min. to build to a heavy set of 5.

B. Snatch Balance
10 min. to build to a heavy set of 3.

C. High Hang Snatch
10 min. to build to a heavy single.

*Time to wipe the old records board clean and set some new records for the new gym. Here is your first challenge.

“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*Various scaling options will be provided.

*Please note that we are back to our full timetable this week for all sessions.

7:00am
For time:
10 Strict Pull-ups
50 Overhead Lunges 20/15kg
20 Shuttle Run 20m
40m Bear Crawl
100 Double-unders
40m Bear Crawl
20 Shuttle Run 20m
50 Overhead Lunges
10 Strict Pull-ups

8.00am
Five rounds, each for time of:
Row 500m
40m Yoke Walk
10 Burpee Box Jump-overs 30/24″
*Rest between rounds.

*Please note that Circuit is not on today.

A. 1RM Deadlift

B. 10-1 reps for time of:
Deadlift (50% of part A.)
Burpee (over the bar)
*10 min. cut off.

Seven rounds for load of:
1 Shoulder Press
3 Push Press
5 Push Jerk
*Build over the course of the rounds to find your max.

*Don’t forget to get your order in for your “Hursty” shirt so you can show your support at the upcoming Brendan Hurst memorial workout on 15th July.

*Please note that there is no Circuit class today as we still have tradesmen working in the building and can’t have children nearby.

A. 4 x 8 Bent Over Row
*Build across the sets.

B. EMOM x 12:
1. 30 sec. Evil Wheels
2. 20m Broad Jump

*Please note that ALL of our normal sessions are running today at our new location 5 Technology Drive, Warana.

A. 1RM Back Squat

B. 1RM Bench Press
*Last week was the completion of our 12 week Back Squat, Bench Press and Deadlift cycle – time to see how much strength you’ve gained!

*Well done to Renee who came 2nd in her weight division in the QLD Weightlifting Championships on Sunday!!!

*Please note that we are operating out of our new location as of today at 5 Technology Drive, Warana however the Circuit and Lunch time sessions will NOT be on due to tradesman operating equipment in the facility.  The morning and evening sessions WILL run as per normal.  Please feel free to park in the car park at the front of the building.

AMRAP in 20 minutes of:
10 x 10m Shuttle Run
15 Ball Slams
20 KB Swings 24/16kg

Please note that the gym is closed today but don’t forget that there is a bunch of Coastal athletes competing at the Fittest 3 hosted by CrossFit The Stables.  Come on down and show your support!