For time:
50-40-30-20-10 reps of:
Wall Ball 9/6kg *
Sit-ups

*For extra challenge complete the wall ball unbroken.

Clean & Jerk waves:
Using the below % calculated from your 1RM.
50-55-60%
55-60-65%
60-65-70%
65-70-75%
70-75-80%
75-80-85%
80-85-90% (x 3 cycle)
*Please come in with your numbers planned out.
This session requires you to know you numbers, and to work with intent.

B. Optional Row 2km/Bike 4km

A. EMOM x 14 minutes:
Minute 1: Pull-ups
Minute 2: Double-unders

B. EMOM x 14 minutes:
Minute 1: 8 Shoulder Press
Minute 2: Toes to Bar

*Choose and maintain load/reps across.

Photo: Chloe mid swing for ring Muscle-up CrossFit Age Group Qualifier.
A huge thank you to Grant Williams @grant_a_w for taking epic photos and capturing so many memories.
Congratulations to girl for qualifying in 15th place in the world and 1st in Oceania for the CrossFit Games Semifinal. Watch this space!!!!

The Anzac Day public holiday is not like other public holidays. It’s a day of remembrance, reflection, and honoring sacrifice. As Australians, we all embody the Anzac spirit. One way in which our community can collectively do this is by throwing down and finishing a Hero WOD.

Join us for dawn service at Kawana Waters Surf Club, then at 8:30am for “Wood”. The first ever officially sanctioned Australian Hero WOD.

“WOOD”
Five rounds for time:
Run 400m
10 Burpee box jumps (24’/20″)
10 Sumo deadlift high pulls (43/30kg)
10 Thrusters (43/30kg)
Rest 1 minute

Australian Army Sergeant Brett Wood MG, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device.

Time for some Saturday partner “FUN”

For max reps/calories:
0-6 minutes: Bike (Calories)
Partner holds plank
Rest 1 minute
7-13 minutes: Burpees
Partner holds Flexed arm hang
Rest 1 minute
14- 20 minutes: Row (Calories)
Partner holds ring front support

Photo: Talk about the great people (GPs) we are surrounded by- Lou is one of them!!
You know who to thank for the awesome photos- Grant Williams!!!

For time: 30 Power Cleans 30 Toes to bar 30 Front Squats 30 Toes to bar 30 Power Cleans *All barbell movements 60/40kg

Deadlift 5-5-5-5-5
Strict Press 8-8-8-8-8
* Complete as a superset. Strict Press to be taken from the ground.


Photo: Sas – pretty and strong in pink. Photo courtesy of Grant Williams.

EMOM x 30 minutes:
Minute 1: Row 20/16cal
Minute 2: 50 Double-unders
Minute 3: Rest
Minute 4: 20 Kettlebell Swings 24/16kg
Minute 5: Max 15m Shuttle Run
Minute 6: Rest

We hope you all had a wonderful Easter break and are looking forward to seeing you all back in the box this week.

For time:
100 Burpee Pull-ups (6″ Jump)
100 Dumbbell Thrusters (2 x 15/10kg)

*Partition repetitions anyhow.

Photo: Deb mid Snatch.
This weekend gave me some time to reflect on our amazing community. I can’t describe how blessed I feel daily to be surrounded by a group of people who truly give unconditional support to one another both inside and outside of the box. I believe you get what you put out in life – keep doing exactly what you are doing, spread the love…. we are all better for it!!!

Hope you are enjoying your long weekend with friends and family.
We are closed for the long weekend, however for those wanting to get a workout in here is one you can do from home.

EMOM x 20 minutes:
Min 1. ‘X’ Push-ups
Min 2. Max repetition Burpees
Min 3. ‘X’ Sit-ups
Min 4. Max 10m shuttle runs

*Select a number of Push-ups and Strict Sit-ups that allow for perfect movement and aim to maintain across all rounds.

Post your results to the members page.