WODs

Tabata
(8 rounds: 20 seconds work/10 seconds rest)
Row (calories)
Burpees
Echo (calories)
Toes to bar
*Rest 1 minute between movements
*Score- cal/reps each movement+ Grand tally.

Photo: Support our in house Super Star ⭐ Nata - the Producer and Vocal Director for High School Musical. This is great family night out at Caloundra Event Centre - 22 & 23rd August.
Book your tickets here

Revisiting the Basics: A Week-Long Exploration of CrossFit's Core Concepts
After over 16 years in the CrossFit community, we’ve found that returning to the fundamentals is often the most effective way to reignite inspiration and realign our focus. In this series, we’ll delve into the foundational principles that have sustained our journey and continue to drive our progress.

Whether you’re a seasoned athlete or just beginning, revisiting these core concepts can provide clarity and motivation.

Join us as we explore the essence of CrossFit and uncover how these timeless principles can enhance your fitness journey.
Article 1: Theoretical Hierarchy of Development
Article 2: Mechanics → Consistency → Intensity
Article 3: Virtuosity in CrossFit


A. Front Squats 3-3-3-3-3-3-3
*Pause on 1st & 3rd rep.

B. For time:
8-16-24-16-8 Dumbbell thrusters
Run 200m
*Finish on the 8 Dumbbell Thrusters

Five sets:
Dumbbell Bench Press X 12 reps *
Strict Pull-ups (Max reps)
'X' Double unders (unbroken)
Rest 3 minutes

*Choose your weight that allows for unbroken reps.

A. 5 rounds each for load:
7 Deadlifts
5 Hang Power Cleans
3 Shoulder to Overhead

Rest as necessary between efforts

B. Death by 20m Run.
Complete 1x 20m run in first minute, rest remainder of minute. Complete 2 x 20m runs in 2nd minute, rest remainder of minute. Continue with format until you can no longer achieve the required number of runs in the minute.

Photo: Congratulations to Chloe & Jesse who competed at State Junior & Senior weightlifting championship over the weekend. Chloe finishing with 174kg total -74kg Snatch+100kg C&J. Jesse with 195kg total -85kg snatch & 110kg C&J.

Join Luke at 7am for a Partner workout.

Please note: Chloe’s cafe is closed as Chloe & Jesse will be competing at State Weightlifting Competition.

For time:
YGIG 4 x 500m Echo (2 each)
150 Wallball *
YGIG 4 x 200m Row (2 each)
100 Burpees (over partner-plank)

*Repetitions shared anyhow.
Advanced athletes: Wall ball sets of 25 reps

Today marks one year since the tragic passing of Lazar Dukić during the 2024 CrossFit Games. Though we didn’t know Lazar personally, his loss shook the entire CrossFit community.

Lazar was a true athlete — strong, humble, and driven. His presence on the competition floor was powerful, and his absence is still felt deeply by athletes and affiliates around the world.

Today, we honor Lazar through his Memorial WOD — not just to remember him, but to acknowledge the spirit of unity and respect that defines our CrossFit family.

💫 Rest in peace, Lazar.
You are not forgotten.

‘Lazar Dukic’
Memorial WOD

For time:
3 Rounds of:
30 Calories Row
10 Bar Muscle-ups

Rest 3 minutes

Then, 3 Round of:
30 Calories Row
15 Strict Handstand Push-ups

Rest 3 minutes

Finally, 3 rounds of:
10 Bar Muscle-ups
15 Strict Handstand Push-ups.

Compare time to last time here

Note: Friday we will be completing a tribute workout for Lazar Dukic.
We have programmed today with this in mind.

A. Snatch technique
3 position Snatch:
1. High hang/ 2. Hang/ 3. Ground

*Drop high hang, then the hang to work to a heavy Snatch for the day.

Optional extra:
1km Row/Run/2.5km Echo
or
Mobility

Four rounds for time:
5 Wall Walks
14 Toes to bar
Run 400m

*Advanced athletes 10 Wall Walks, 21 Toes to bar.

EMOM X 20 minutes (2 rounds):
Min 1: Pull 1
Min 2: Farmers carry/Deadball carry 50m
Min 3: Pull 2
Min 4: Deadball carry/Farmers carry 50m
Min 5: Pull 3
Min 6: Farmers carry/Deadball carry 50m
Min 7: Pull 4
Min 8: Deadball carry/Farmers carry 50m
Min 9: Pull 5
Min 10: Farmers carry/Deadball carry 50m

Pull 1: Over grasp
Pull 2: Under grasp
Pull 3: Ring Pull-up
Pull 4: Rope Pull-up
Pull 5: Peg board

A. In 15 minutes build to a heavy cycle of: Squat Clean + Front Squat + Thrusters

B. Opposing ladder for time:
Thrusters (10-9-8-7-6-5-4-3-2-1) 42.5/30kg
Burpees over barbell (1-2-3-4-5-6-7-8-9-10)

Photo: Congratulations to Lexi & Lloyd for completing the Sunshine Coast marathon on Sunday. Lloyd taking 16 minutes off his best time.
Shout out to Jo for completing the 10km option.