A.
1. Muscle Snatch + Hang Power Snatch + Hang Squat Snatch
2. Power Snatch + Hang Squat Snatch
3. Squat Snatch
Build in weight on level 1 until the muscle snatch becomes limiting, then move on to level 2 until the power snatch becomes limiting, then build to a heavy squat snatch.

B. Overhead Squat 7 x 6 reps @ 70%+

Photo: A shout out to JD (our in house electrician) for completing our electrical work ready for the new rig installation. Thank you so much!!!

Five rounds:
In 2 minutes:
25 Wall Ball 9/6kg
Max calories rower

Rest 2 minutes

In 2 minutes:
20 Dumbbell Snatch 22.5/15kg
Max calories bike

Rest 2 minutes

Photo: Cheryl. All of your small achievements come together to make huge achievements. We are so happy to share your journey Cheryl.

A. Strict Press 5-5-5
Push Press 4-4-4
Push Jerk 3-3-3
*Aim to increment across all 9 sets
*Superset with a strict gymnastics Pull

B. Ascend as far as possible in 8 minutes:
10-20-30-40-50… etc
Double-unders (unbroken).

Photo: Lara taking functional fitness to the great outdoors. Collecting fire wood I turned around to see her strict pressing this tree. Her Mumma and Papa taught her well!! CrossFit Superstar in the making 😀

“The Chief”
AMRAP in 3 min.
3 Power Clean 60/40kg
6 Push-ups
9 Squats
*Repeat for a total of five, 3 minute cycles.
*Rest 1 min. between cycles.

Compare to last time here

Photo: Well done to our crew representing at the “Fittest in the Yard” comp over the weekend. Deb, Lexi, Cam and Steve (CrossFit Sunshine Coast).
A huge congratulations to Lexi completing her first competition outside on the box. The first of many…. Awesome work crew!!!!

For time: Row 1000/900m 25 Burpees 3 rounds: 10 DB Snatch (alt.) 2 x 15m Overhead Carry LH/RH 10 DB Hang Clean & Jerk (5/5) 2 x 15m Front Rack Carry LH/RH 25 Burpees 3 rounds: 10 DB Snatch 2 x 15m Overhead Carry LH/RH 10 DB Hang Clean & Jerk 2 x 15m Front Rack Carry LH/RH 25 BurpeesRow 1000/900m *22.5/15kg Photo: Lukey - officially sworn into the Army. Wishing you the very best on the next chapter of your life. We are all so proud of you.

"Cindy" 20 minute AMRAP: 5 Pull-ups 10 Push-ups 15 Squats

Photo: Mel, proving consistency is the key to success. Awesome work Mel.

A. Power Snatch + Hang Squat Snatch
*Build across 7-10 sets

B. Overhead Squats
5 x 8 @ 60%+

Five x 4 minute rounds for max reps:
22/18cal Bike
15 Toes to Bar
Max Double-unders
Rest 4 minutes

*Complete 60second plank during rest break.

Photo: Sam hitting Tuesday partner workout. So happy to see Sam back on track after rehab from injury. Doing the right things – progressively adding movement and weight. Great to see everything coming together.

Partner workout
For time:
1-2-3-4-5-6-7-8-9-10
Power Cleans (YGIG)
then,
Five rounds (each)
15 Deadlifts
10 Burpees

*One bar per pair. Maintain load throughout.

For time:
3 Rounds of:
9 Thrusters 40/30kg
9 Pull-ups
2 rounds of:
15 Thrusters 50/37.5kg
15 Chest to Bar Pull-ups
1 round of:
21 Thrusters 60/45kg
21 Bar Muscle-ups

20 minute time cut-off

*Note: Scaling options will be based upon regressive movement patterns and weight. Eg. Ring Row> Pull-up> Chest to Bar.

Photo: Luka mastering legless rope climbs during Open Gym.
Open Gym (Friday 4-5pm) is the perfect time to practice and refine movement and skills.