Five x 3 minute cycles for max reps:
30 Overhead Plate Lunge 20/15kg
15 Burpees onto plate
Max rep pull

*Rest 3 minutes

Note: Scale appropriately to allow for at least 1 minute on the pull.
Choose a pull option that allows you to work through repeatable sets/volume.

Photo: Dan. Photo courtesy of Grant Williams.
The Open was the perfect time to test how good we are at exercising and this guy was great. Making huge gains, personal best thrusters and achieving Ring Muscle-ups are just the start. So awesome Dan!!!

A. Five sets:
Bench Press 10 reps
Deadlift 5 reps (Regrip each rep)

*Choose the heaviest weight you are able to complete and maintain the prescribed repetitions for across all 5 sets.

B. Surprise finisher

Photo: Dr. Michael Walsh- He talks the talk and walks the walk.
A perfect example of working towards better health and fitness- quality of life. It is great to see you moving from strength to strength and providing lots of inspiration along the way.

Seven rounds for time of:
10 Dumbbell Thrusters (2×22.5/15kg)
50 Double-unders
12 Toes to Bar

Photo: Beth hitting the Thrusters during Open 2022. Beth is a regular at our 9:15am session. Joining us in December, Beth has been a regular at our 9:15am class. It has been great to get to know you and being a part of your fitness journey.
Thank you to Grant Williams for the photo.

A. AMRAP in 10 minutes:
Max rep Ring Row
Run 100m

Rest 2 minutes

AMRAP in 10 minutes:
Max rep Push-ups
Run 100m

B. Tabata (8rounds 20sec work/10sec rest)
Squats

Photo: Deb taking on the world!!!
Congratulations Deb for setting goals and working towards them. Top 50 Oceania was the goal- Finishing in 42nd. Awesome work Deb- you are just getting better!!!

For time:
Run 800m
50 Power Snatch 35/25kg
100 Toes to Bar
50 Power Snatch 35/25kg
Run 800m

*Note: Various scaling options will be available.

Photo: One for the ladies and kids. Triathlon Pink –
Many of you know the battle Sas has had over the past few years, so this one is close to all of our hearts. If you are keen to join or know more ask join Facebook Triathlon Pink – ‘Sas Crew’ or talk to Sas or Marie in the box.

10-9-8-7-6-5-4-3-2-1 reps of:
Pull-ups *
Strict Shoulder Press *
Row 200m

*Choose a pull movement where 10 reps represents approx. 70% of a max set. Eg. If you can complete 14-15strict C2B pull-ups- C2B should be your pull-up option.
*Choose approx. 70% of 1RM for the Shoulder Press
Note: As always further scaling options will be available.

Photo: Mark at the start of a Wall Climb. Thanks to Grant Williams for the photo.

Thirty rounds for time:
1 Deadlift *
3 Burpees
5 Wall ball 9/6kg

*Deadlift load should be heavy but repeatable under the conditions of the workout. Further guidance will be provided.

Photo: Chloe and Marie. The calm before the storm. Thank you Grant Williams.
Although Chloe is leaving us all in her wake now, I am truly thankful our family continues to enjoy training together. The good times, the great times and the not so good times – are always better with friends and family. Thank you to our most beautiful community that continues to show love and support for one another and our family.

A. Seven sets, working to max load:
Deadlift +
Hang Power Clean +
Front Squat +
Push/Split Jerk +
3 Front Squats

*Men start no heavier then 40kg, Ladies no heavier than 30kg.
Build in weight across seven cycles, aiming for max load.

B. For time:
150 Kettlebell Swings 24/16kg *
* Complete 20 Toes to kettlebell every time you break a set.

Photo: Cal looking happy after making his way to the Muscle-ups in 22.3. Awesome work Cal!!!

What a Saturday. Almost 40 people through Open 22.3 and a great night of End of Open celebrations. It is not too late however for those still needing to do the workout or to repeat.

Open 22.3
For time:
21 Pull-ups
42 Double-unders
21 Thrusters (weight 1)
18 Chest to bar pull-ups
36 Double-unders
18 Thrusters (weight 2)
15 Bar Muscle-ups
30 Double-unders
15 Thrusters (weight 3)

*Weights increase based upon division.

or,
Alternative workout
Five rounds for max reps:
Min 1. Max 10m Shuttle Run
Min 2. Max effort Squats
Min 3. Max 10m Shuttle Run
Min 4. Max effort Push-ups

Photo: One of my favourite moments of this years Open. Awesome work Nata on achieving Muscle-ups on 22.3. Such a proud moment for us all.

Come and join us for our final Open workout.
Team Chants at 7am followed by WOD fun!!!
Reminder: we are aiming to get as many people through as possible to finalize our team points for the nights celebrations.

Open 22.3
For time:
21 Pull-ups
42 Double-unders
21 Thrusters (weight 1)
18 Chest to bar pull-ups
36 Double-unders
18 Thrusters (weight 2)
15 Bar Muscle-ups
30 Double-unders
15 Thrusters (weight 3)

*Weights increase based upon division.