Choose your own adventure:

ROMWOD: Long version, or

Bench Press 30-20-10-5 reps for load.
*Rest as necessary between sets.

Reminder: Aden from Body Mechanics will be running an information session at 5:30pm. Open gym will be running in the opposite room.

A. Five sets: 12 Front rack Lunges *Rest as necessary between rounds. B. Three rounds of: 0-2 minutes 1. Run 180m Max seconds unbroken Flexed arm hang 2-4 minutes 2. Run 180m Max seconds unbroken plank

Four x 5 minute AMRAP: 2 Devils Press 22.5/15kg 6 Toes to bar 24 Double-unders *Rest 1 minute between cycles * Continue score throughout cycles.

We are back to our full schedule today. Please note COVID restrictions still apply to those who have attended the greater Brisbane area on or after the 2nd Jan. We will update details following government updates at 9am. Thank you for your co-operation. A. Back Squat 5x5 *Weight guide 70-80% of 5RM. B. For time: Run 2km

Partner Workout:
Each effort for time:

6 Rounds for time of:
10 Deadball over the shoulder 45/30kg
30sec Plank

Rest 2 minutes
6 Rounds for time of:
12/10 Cal Air Bike
30sec Dead hang

Rest 2 minutes
6 Rounds for time of:
15/10 Push-ups
30sec ring front support.

*One partner completes a round while the other partner rests. Both partners to complete 3 rounds each.

*Score= individual WOD times and total working time.

Photo: Tom B smashing out some awesome toes to bar. Thanks to Grant Williams for capturing our athletes in motion.

COVID RESTRICTIONS – URGENT PLEASE READ!!!
3 DAY QUARANTINE-
For those who have visited the Brisbane area since 2nd January.

As per the most recent Queensland Health directive- Anyone that has been in the Greater Brisbane area since January 2 is being asked to self quarantine. Any members who have been in Brisbane MUST NOT ATTEND THE GYM until 12Jan.
If you have any symptoms at all, get tested immediately and quarantine at home until you receive a negative result.

PLEASE DO THE RIGHT THING AND KEEP EVERYONE SAFE
https://www.qld.gov.au/…/curr…/greater-brisbane-lockdown

For those members affected please contact Marie ASAP Mob: 0432 710 684.

We will keep you training at home!!!

A. Push Jerk 3-3-3-3-3-3-3
*Taken from the ground.

B. Three rounds for time:
50 Air Squats
100 Double-unders

Two rounds for reps:
0-5 min.
Run 560m
Max rep Gymnastic Pull
5-10 min.
Run 560m
Max rep Gymnastic Push
*Gymnastic Pull/Push examples: Pull-up/Push-up, C2B Pull-up/Dip, Muscle-up/HSPU.

Reminder: Am sessions have changed to 7am & 8am sessions (This week only). This time can also be used as Open Gym.

A. Front Squats 5-5-5-5-5

B. Increment as far as possible in 12 minutes of:
10 Dumbbell Snatch 22.5/15kg
15 x Burpees over dumbbell
20 Dumbbell Snatch
15 x Burpees over dumbbell
30 Dumbbell Snatch
15 x Burpees over dumbbell
40 Dumbbell Snatch
15 x Burpees over dumbbell
50 Dumbbell Snatch
15 x Burpees over dumbbell

*Record time if all reps are completed.

Photo: Robbie always brings Christmas spirit wherever he goes.

Weightlifting
0-4 minutes: light weight
1 Snatch every 20 seconds
Rest 1 minute
5-9 minutes: moderate weight
1 Snatch every 30 seconds
Rest 1 minute
10-20 minutes:
1 Snatch every minute*Increment to approx. 90% of 1RM and maintain weight for remaining repetitions.
Photo: CrossFit "Art" thanks Grant Williams.