*What an awesome weekend we had a the Australian CrossFit Championships! If you have the chance to attend the sanctioned event in Wollongong later in the year, we highly recommend it. Whatever you’re reason for training, we guarantee that you’ll walk away from one of these events pumped up.

EMOM x 30:
1. 3 Cleans
2. Push-ups
3. Double-unders
*Your choice for load/reps with the aim of maintaining throughout.

Photo: Chloe & Maddie Sturt at the Australian CrossFit Qualifiers. Congratulations to Maddie- for winning her position to the CrossFit Games 2019.

We hope you all had a wonderful Australia Day!!!

Reminder the box will be closed Monday for the public holiday. See you Tuesday.

Home WOD:
For time:
100-80-60-40-20 Squats
50/25-40/20-30/15-20/10-10/5 Push-ups

Complete 100 Squats, 50/25 Push-ups, 80 Squats, 40/20 Push-ups, etc…

Ladies start at 25 Push-ups, reduce by 5 push-ups each round.

#Scale: work half rep squats and 25 down to 5 push-ups.

Photo: Chloe with Sam Briggs at Australian CrossFit Qualifiers. She had waited all weekend for this moment.

7 rounds:
7 Deadlift 100/70kg
21 Lateral Jumps (over the barbell)
Run 200m
*Rest 1 min.

*Happy Australia Day everyone. Have an awesome day.
Please note#the gym is open today but will be closed for the Monday public holiday.

The Chief
AMRAP in 3 minutes:
3 Power Clean 60/40kg
6 Push-ups
9 Squats
*Repeat for 5 x 3 min. cycles with 1 min. rest between.
*Carry your score from one cycle to the next.

ft

A. Back Squat 4 x 5
*Maintain weight across.

B. For time:
Row 500m
50 DB Snatch 22.5/15kg

Photo courtesy of @Tom_Bennett_photo. Thanks Tom.

*Thanks to Tom B for the great photo!

Five supersets:
Bench Press 12-15 reps
Landmine Row 10-12 reps
*Rest 2 min. between sets.

Optional:
6 x 400m run or row.
*1:1 work/rest or work with a partner in relay format.

A. 5-7 Efforts Farmers Carry 2 x 25m.

B. “Annie”
50-40-30-20-10 reps of:
Double-unders
Sit-ups

*Late attendances have become common lately. We ask that you please do your best to be in the gym and ready to train at the start of the session that you are attending.
This is important so that you don’t miss any of the warm up or brief and it shows consideration to us as your trainers and to your fellow athletes who have made the effort to be on time. Thank you.

10 Rounds for time:
1 Round of Cindy
1 Clean & Jerk 70/47.5kg
*Add 1 Clean and Jerk per round.

Today is “Bring a Friend Day”. This is a great opportunity to bring your friends along to try out a session with us, meet our community and have some fun!!!

Partner Workout:
5 minutes on each station for max reps/cal of:
1. Row/Front Support hold on rings
2. Burpees/Flexed arm hold
3. 10m Shuttle Run/Overhead hold
4. Dumbbell Push Press 15kg/10kg/Deadlift Hold KB 24kg/16kg

* Rest 1 minute between stations.
*One partner must be holding the static movement for repetitions/calories to be accumulated. Partners may change positions as often as they like.

Three rounds for time of:
150 Double-unders
30 Pull-ups
Run 800m
*C2B if you can do 20 or more unbroken Pull-ups.