Advance as far as possible in 20 minutes:
20 Hang Cleans 60/40kg
15 Toes to bar
50 Double-unders
16 Hang Cleans 70/47.5kg
15 Toes to bar
50 Double-unders
12 Hang Cleans 80/55kg
15 Toes to bar
50 Double-unders
8 Hang Cleans 90/62.5kg
15 Toes to bar
50 Double-unders
4 Hang Cleans 100/70kg
15 Toes to bar
50 Double-unders
*Record time if you complete work before 20 minutes.

Photo: It is always great to have Dean train with us during his time off from work. Some friendly rivalry in the Williams household has seen a non official CrossFit scoreboard between Dean, Grant &Danielle. Put in your bets as to who will take the win this month.

Part A.
Back Squat 5-5-5-5-5

Part B.
Every 2 minutes for 10 minutes:
Run 200m
Max rep wall ball 9/6kg

Photo: Megan is a great example of how positivity and thinking long term can continue to see you progress. Before and throughout Covid Megan worked around an injury, focusing on what she could do rather than what she couldn't.
Today she achieved her first Rxd dips. Awesome work Megan!!

Five rounds of:
Bent over row 8-10 reps
Dips 8-10 reps
*Manipulate load/difficulty to achieve the rep range. Photo: Nata. This girl can lift, sing, dance and act. What can't she do?

AMRAP in 3 minutes:
2 Devils press 22.5/15kg
6 Pull-ups
12 Squats
*Rest 1 minute.
*Repeat for five cycles.

Photo: Deb. Achieving double-unders, personal best front squats, linked strict pull-ups. This lady is on fire!!! Set your goals high - you never know what you can achieve.

Reminder the session is 7:30am- 8:30am.

2 Rounds for time of:
Run 180m
10 Thruster 40/30kg
Run 180m
10 Power clean 40/30kg
Run 180m
10 push Jerk 40/30kg
Run 180m
10 Overhead Squats 40/30kg
Run 180m
10 Snatch 40/30kg

Photo: Kelly. Being a part of Kelly’s progression makes me so proud. Your improving functionality is life changing. This is just the start…

A. EMOM x 10:
Gymnastics Pull
*Choose own movement/reps

B. Five round for time of:
30 Sit-ups
30 sec. Plank

Photo: Welcome to Mick. It is great having you with us!!

Five rounds for time of:
25 Wall Ball 9/6kg
15 Burpees
Run 400m (2 x 200m)

Photo: Chloe hitting a PB Snatch of 52.5kg. Happy I was able to capture this.

Reminder: Mark will be hosting an online Nutritional presentation. Refer to post on slider bar or Facebook members page for more information.

EMOM x 4 minutes:
5 x Hang Muscle Snatch (Maintain load)
Rest 1 minute
EMOM x 4 minutes:
3 x Hang Snatch (Power or Squat) (Maintain load)
Rest 1 minute
EMOM x 10 minutes:
1 Hang Snatch (Power or Squat)
(Choose your own format to get what you need from the session. Eg. Increase load, maintain, pyramid, etc).

ROMWOD – 20 minutes

The bodies are feeling it. Use today’s session to free you up with quality movement and follow with a great stretch.

Happy birthday to our fabulous man – Chris Saliba. We love travelling through life with you and are excited to see where our journey will take us. Lots of love, Marie, Chloe & Jesse. xoxo

A very happy birthday to Cal who shares the same big day!!

AMRAP in 30 minutes of:
Run 100m
10 Push Press 22.5/15kg
Run 100m
10 Pull-ups
Run 100m
10 Deadball Over the Shoulder 45/30kg
Run 100m
10 Toes to Bar
*Choose your pace wisely from the start and grind!

Photo: Awesome work Lou on linking double-unders. So great seeing you hit so many 1st!!!

Part A.
Front Squat 7 x 3
(maintain weight)

Part B.
Four rounds of:
20 Dumbbell Snatch 22.5/15kg
75 Double-unders

Photo: Mel’s consistency and dedication to being better is continuing to see her progressing rapidly. It is exciting to be a part of your journey.