The WOD's


WOD: Thursday

A. Seated Shoulder Press 5 x 10-12 reps.
*Rest 2 min. between sets.

B. 21-15-9 reps for time of:
HSPU, Dip or Push-up
Bear Crawl 50m
*Pushing exercise must be unbroken. Pick the most difficult movement that you believe you can complete for unbroken reps and withing the 10 minute cut off.

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WOD: Tuesday

A. Tempo Back Squat 5-5-5-5-5
Tempo = 3 sec. down, 2 sec. pause below parallel.

B. Three rounds for time of:
30 Overhead Squats 20/15kg
50 Double-unders
*Sets must be unbroken for Rx’d. If you break a set, either continue on and forgo your rx’d or restart the set.

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WOD: Monday

AMRAP in 20 minutes:
10 Burpee Pull-ups
10m RH Overhead Walking Lunge 22.5/15kg DB
10 Toes to Bar
10m LH Overhead Walking Lunge 22.5/15kg DB

Zac, Paul, Grant Pick a back

WOD: Saturday (Bring a friend)

A reminder today is bring a friend day.

We have a FUN inclusive workout planned, suitable for all fitness levels so come down and join in.

We hope to see you there.

WOD: Friday

WOD: Friday

AMRAP in 28 minutes:
Run 400m
*1:1, work/rest.

anzac crew

WOD: Thursday

A. Push Jerk 3-3-3-3-3-3-3

B. EMOM x 14:
1. Strict Toes to Bar/Knee Raise (choose own reps)
2. Glute Bridge (pulse for 30 sec.)



In commemoration of ANZAC Day our regular sessions will not be running.

Please check Facebook as we may run an afternoon session at the box.

We will be attending Dawn Service at  Kawana Surf Club – we hope to see you there.

Lest we forget…


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WOD: Tuesday

A. Back Squat 5 x 7
*Use the same weight as last week.

B. Two rounds for time of:
50 Goblet Squat 24/16kg
50 Russian KB Swings 24/16kg


WOD: Monday

AMRAP in 20 minutes of:
1 Bar Muscle-up
2 Chest to Bar Pull-ups
3 Pull-ups
*Run 200m and perform 10 Burpees each time you dismount the pull-up bar.