A. Back Squat (Week 4- De-load)
5 x 40%
5x 50%
5 x 60%

Wendler 5/3/1

B. 100 Kettlebell Swing for time:
*Perform 5 Squats at the start of the 1st minute, increment by 5 Squats each minute.
Continue format until you have completed 100KB Swings, or until you don’t get to the kettlebell.

Eg. Min 1:5 Squats, max kettlebell swings (KBS), Min 2: 10 Squats, max KBS, Min 3: 15 Squats, max KBS…

P.S. Don’t miss Squat Day.

Photo: Three amazing women- Penny, Danielle & Sara.
Still one of my favourite photos.

21-18-15-12-9-6-3 reps for time of:
Cleans 60/40kg
Toes to Bar

Photo: Leesa making Dumbbells look fun!!!

A. Push Press 5 x 5

B. EMOM x 12 minutes:
Min 1. Max Burpee pull-ups *
Min 2. 15 Strict Sit-ups

* Pull-up bar must be above standing reach.

Photo: Leandro. Caught up in the excitement of the IN-BOX Open bringing the fashion stakes to a new level. I think the “WOD WANKERS” (Self named IN-BOX OPEN team) restarted the tye dye trend. Be sure to wear your shirts with pride!!!

Reminder our regular sessions won’t be running due to the Labour Day public holiday.

OPEN GYM: 3:30pm – 5pm

*Come in to do you own thing or a WOD will be available for those wanting additional guidance.

Three Balls of Death
10-9-8-7-6-5-4-3-2-1 reps for time of:
Wall Ball 12/9kg (Deadball)
Ball Slam 30/20kg
Deadball Over the Shoulder 45/30kg

#Note: As always scaling options will be available. See you in the morning.

Four cycles for max reps/calories:
1 min. Toes to Bar
1 min. Row
1 min. Box Step-over 20/20 kg weight plate
1 min. Bike

* 35 minute cut-off
* Complete in any order.
* Rest as necessary between efforts.

Open Gym (4pm-5pm): Handstand holds and walks with Gill.
Be sure to book in via Mindbody.

Photo: Andrew- Our very first CrossFit client (along with his wife Chantal). 12 years of love and loyalty. Thank you Andrew and Chantal for everything you bring to our community and everyone around you. xoxo

A. Back Squat
75% x 5
85% x 3
95% x 1+

*All percentages are based off 90% of 1RM.
Be sure to know your squat numbers prior to coming in.

B. Partner workout.
200 Dumbbell Snatch for time.
*One partner must hold a plank while the other works.
*Share repetitions anyhow.

Photo: Kimberley and Elyse sharing some love. The joy of training – sharing in one another’s efforts and achievements.
The little wins along the way make the journey…. “FUN”.

Five rounds of:
Seated strict dumbbell press 8-10 reps
Pull-ups 8-10 reps

* Choose weight and pull movement (add weight if necessary) to allow you to remain inside the 8-10 repetitions for each movement.
* Rest as necessary between movements.

We are excited to have Gillian coaching at 9:15am and the pm sessions on Tuesday’s and Friday’s. Welcome on board Gill!!

Three rounds for time of:
25 Burpees
50 Wallball 9/6kg
150 Double-unders

Photo: Chloe’s ANZAC Day was made meeting Kara web during 2-up.

Reminder we are closed Monday for the ANZAC Day public holiday.