The WOD's

WOD: Thursday

Drop Snatch + Snatch balance + Overhead Squat (1+2+3)
*Discard the lifts from the complex as they become limiting.

Optional finisher: Death by strict pull-ups.

Photo: Davina continuing to smash goals.

WOD: Wednesday

For time:
150 double-unders
50 cal row
50 box step overs 20/15kg
50 toes to bar
50 kettlebell swing 24/16kg
50 cal bike
150 Double-unders

WOD: Tuesday

EMOM X 30 minutes:
1 Clean
3 Burpees over bar
5 Strict sit ups

*Scored by load

WOD: Monday

Ascend for 20 minutes:
Run 200m
1 Round of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats

*Add 1 round of Cindy every round. I.e. 2nd round Run 200m, 2 rounds of Cindy, 3rd round, Run 200m, 3 rounds of Cindy, etc.

Photo: Jesse, Kim and Nata getting ready to take the tug of war win on Saturday.

WOD: Saturday

Come and join us at Mykie’s Park for a fun social morning.
Note this is a combined session at 7:30am – 8:30am.

Meet at the beach at Mykies by the Bay at 7:20am for a 7:30am start.
Address: 5 Grand Parade, Parrearra.
We recommend car pooling if possible.

The Plan:
A team workout 7:30-8:30am followed by BBQ breakfast.
Grab a coffee from Mykie’s and join us in the park.
Be sure to book in for programming and catering purposes- bring the family.

Please give Marie a call Mob: 0432 710 684 if you have any troubles locating us.

WOD: Friday

EMOM x 30:
1. 7 Hang power snatch (maintain load)
2. Push ups (maintain reps)
3. Double unders (maintain reps)

WOD: Thursday

0-5 minutes:
Row 1200/1000m
5-10 minutes:
100 Kettlebell Swings 24/16kg
10 minutes- until failure:
10 x 10m Shuttle Runs
*Add 1 shuttle run per minute, until failure.

Photo: Chrissie. If you are looking for some inspiration take a look around the gym.
Chrissie & Mike started CrossFit at 50/53 years of age just a couple of weeks prior to Covid. I was uncertain if they would stay with us, but I shouldn’t have been.
Through lock down they achieved what most people struggled to do- commit and focus on their health and fitness. A huge shout out to this great couple who had faith in us and have embraced every challenge thrown their way.
Thank you for letting us be a part of your journey.
*Photo of Mike to come.

WOD: Saturday

It’s time to get outside and have some fun!!!
This Saturday will be a combined session at 7:30am.

Meet at the beach at Mykies by the Bay at 7:20am for a 7:30am start.
Address: 5 Grand Parade, Parrearra.
We recommend car pooling if possible.

The Plan: A team workout 7:30-8:30am followed by BBQ breakfast.
Be sure to book in for programming and catering purposes.


Marie’s team versus Mark’s Team – losing team will be charge of cooking and serving BBQ breakfast 😀
Unfortunately there were too many of us to book in for breakfast at Mykies so we will grab our take away coffees instead and enjoy a morning in the park.

Teams will be arranged on the morning.

Please note: All usual Covid and Social distancing rules apply.
*If any one is around to assist with BBQ set-up please let Marie know.





WOD: Wednesday

Five rounds for reps of:
Push Press (66%/50% BW)
Pull-ups
Rest as necessary between rounds.

Photo: Davina. One of our in house Doctor making huge improvements to her functionality and quality of life. Her consistency and frequency of training and being prepared to put the work in has resulted in huge gains across the board. Keep doing what you are doing Davina- trust the process and enjoy the journey!!!

WOD: Tuesday

*Due to high demand for the 9:15am session I will be running an additional 10:15am session today.

Part A.
Back Squat 3 x 10

Part B.
Five rounds for time of:
12 Ground to Overhead (20/15kg Plate)
20 Alternating Overhead lunges (20/15kg plate).

Photo: Meet Barb. This wonderful women would be the most selfless humans I have ever met. She is only starting to discover what she is capable of… And it makes us super excited to be a part of her journey!!!