WODs

WOD: Wednesday

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.

WOD: Tuesday

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.

WOD: Monday

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.

WOD: Saturday

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.

WOD: Friday

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.

WOD: Thursday

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.

WOD: Wednesday

A. EMOM x 14 minutes:
Min 1. Bent over row (8-10 reps)
Min 2. HSPU/Dips/Push-ups (8-12 reps)

B. Five rounds on a 3 minute cycle:
Row 400m or Run 360m *
*Aim to hold a solid but consistent pace on all rounds. Eg. Not more than a 10 second spread across rounds.
*Aim to improve on your last effort previous results here.

Photo: Congratulations to Tanya R receiving her 1000 CLUB shirt. Awesome work!!!

WOD: Tuesday

A. 7-10 sets:
Hang Clean Pull + Hang Power Clean+ Hang Clean Pull + Hang Squat Clean*
* Build in weight or work on technique

B. Deadlift 3-3-3-3-3

Photo: Saturday team challenge. The race was real.

WOD: Monday

Five rounds for time:
12 Thrusters 50/35kg
15 Pull-ups
60 Double-unders

Photo: Team Challenge morning. So great to have our community together facing adversity and overcoming. Great team work all around.

WOD: Saturday

Change of schedule.

Reminder Nutrition session with Mark is on at 7:00am at BFresh
There is no 7am workout

TEAM Challenge- 8am
We will allocate teams on the day. Bring a smile and a great attitude. This is a community morning and all teams will be mixed abilities.

“Unknown & Unknowable”
For time:
Team carry around the canal.

*Additional activities reveled throughout the course.
*Movements and repetitions can be shared anyhow between members within specifications of the rules.
*All team members must be at the station for work to commence.

Over the course, four stations activity stations were reveled-
1. 350 Supine Row
2. 1000 Step-ups
3. 1000 Thrusters
4. 300 Burpees (over planking partner)

BBQ- From 9am
Bacon and egg burgers (just bring yourselves)

Photo: Josh hitting a personal best Clean of 100kg. Thanks to Andy for the photos.