Five rounds for time:
15 Snatch 35/25kg *
25 Deadlift 35/25kg *
Run 400m
*Barbell movements to be completed as unbroken touch & go sets for RXD.
*Rest as necessary between Snatch and Deadlift to achieve this goal.

Photo: Lloyd. I can always guarantee Lloyd and his competitors (Bodo and Timmy) will be at a 5:30am session when we program bench press and we love it. Thank you for keeping life exciting with your jokes, mischief and TikToks.

EMOM x 27 mins:
Min 1. Row (cal)
Min 2. Ring front support (sec)
Min 3. Rest
Min 4. Shuttle Run x 10m
Min 5. Flexed arm hang (sec)
Min 6. Rest
Min 7. Burpees (reps)
Min 8. L-sit (sec)
Min 9. Rest

Photo: Welcome back Chantal. It is awesome having you back in the box.

20 down to 2 reps for time of:
Dumbbell Snatch 22.5/15kg
Alternating OH Lunge 22.5/15kg (1/2 reps each side)
*Perform 5 x 15m Shuttle Runs between movements.

Photo: Andy. This is the man to turn too if you are wanting advice on any CrossFit purchases. He also has the best dressed feet in the box. A huge thank you for looking out for the individuals in our community when they don’t show up and helping keep them accountable. I’ll program an extra squat day just for you ?.

Five rounds for time of:
12 Dumbbell thrusters 22.5/15kg
12 Pull-ups

*Advanced athletes complete Chest to bar pull-ups.

Photo: Janine. Despite a shoulder injury we can always rely on this women to be there with a smile and ready to take on any challenge we throw her way. Shoulders may be out at the moment but there is always another way to move forward. Keep up the great work chic!!!

Part A.
Deadlift 7 X 3

Part B.
3 Rounds for time of:
30 Kettlebell swings 24/16kg
30 Toes to kettlebell

Photo: Our very own Tims' - exclusive members of CrossFit Wolf Pack. We secretly want to join them as it seems to give them an edge (must be their custom shirts).

Five rounds for max repetitions:
Dumbbell Bench Press 22.5/15kg
Max rep Ring Row (Feet in line with hands)

Photo: Bodo (An oldie but a goodie). Those that know him wouldn’t be surprised to hear that despite a few months of training this guy is back to smashing the workouts. It is great having your smiling face back in the box and keeping us all on our toes.

Five rounds for time of:
Run 200m
75 Double-unders
Run 200m
10 Deadball over the shoulder 45/30kg
Run 200m
15 Burpees

Photo: Cal. This man is hard to capture mid workout but I finally did it!! Always the humble achiever it is so great having him in our sessions. I think he may also take the win for our member with the best dance moves.

AMRAP in 3-6-9 minutes:
20 Front rack lunges 50/35kg
20 Pull-ups
20 Push Jerks 50/35kg

Rest 3 mins

Photo: It is great having Jan back in the box. Let's keep you on your great roll.

*Best of luck to Nathan Selleck and his team mate competing at Duel at Desire today.

For time:
30 cal Bike
40 Dumbbell Snatch (Alternating) 22.5/15kg
50 cal Row
60 Burpee (onto 20kg plate)

Photo: It is so great seeing Lou hitting personal best. Dialing in her nutrition and increasing her frequency of training these past few months has seen Lou hit the turning point in her training. Great work Lou, let’s keep your hot streak running.

Complete for time:
10 Strict Press 22.5/15kg
Run 400m
15 Push Press
Run 400m
20 Push Jerk
Run 400m
15 Push Press
Run 400m
10 Strict Press
*All reps to be completed at the same weight.

Photo: Mel started with us in February and has been one of our most consistent members since. Her effort levels and willingness to give her best has resulted in rapid improvements across the board. Keep your eyes on this women - exciting times!!!