A. Strength Progression Week 3
Front Squats 3 x 5
*Add weight to last week if movement quality allows.

B. Burgeron Beep Test
EMOM for as long as possible:
7 Thrusters 35/25kg
7 Pull-ups
7 Burpees

*Complete one round then rest remainder of the minute. Repeat until no longer able to complete a full round in under 1 minute.

Scaling: Reduce reps across all movements.

Photo: Two of our legends @GrantWilliamsPhoto & Gail – obviously pre WOD 😀

Partnered workout:
Five rounds for time:
Run 560m
30 Kettlebell Swings 32/24kg
30 Chest to bar Pull-ups

*Both partners need to be in to start completing repetitions. One partner can leave earlier on the run.
Share Kettlebell swings/ pull-ups any how.

*30 minute time cap.

Photo: This photo represents strong family connection and fills my heart. Three generations – Danielle, Tilly & Mily.

A. Strength Progression: Week 2
Deadlift 3 x 5
*Increase in weight by 2.5kg from last week.

B. Incrementing ladder in 10 minutes:
1 Wall Walk (2-3-4-5-6-7…)
3 Toes to bar (3-6-9-12-15-18 …)

Score: Total repetitions

Photo: One of our amazing Team Captains (Paula) during the IN-BOX Open. Thank you for leading your team, motivating and sharing in the fun.

EMOM x 30 minutes:
Min 1: Row 200/180m, Echo 500/450m
Min 2: Max shuttle runs x 10m
Min 3: Rest
Min 4: Double-unders x 50
Min 5: Max Burpees
Min 6: Rest
*Advanced athletes scale up to drag rope double unders (30-50 reps)
*Alternate between Row/Echo Bike.

Compare to last time here

Photo: Coastal CrossFit poster boy – Phil. Thank you @GrantWilliamsPhoto

A. Strength Progression Week 2
Bench Press 3 x 5reps
*Aim to increase weight from last week.

B. For time:
200 single skips
2 minute dead hang
200 single skips
2 minute sandbag bearhug hold
200 single skips
2 minute suitcase hold
200 single skips
*Select weights that allow for unbroken efforts on all static movements.

Photo: Ian. It is awesome having this champion with us. Super coachable and an all round great guy. We are looking forward to sharing your health & fitness journey.

A. Work to a heavy set of 3 Power Cleans

B. “Power Elizabeth”
21-15-9 reps for time:
Power Cleans 60/42.5kg
Ring Dips

Photo: Congratulations to Luke, Dob & team for competing at Trinity Throwdown over the weekend.

A. Strength Progression Week 2
Front Squats 3 x 5 *
*Add 2.5kg to last weeks weight

B. Five rounds for time:
Run 200m
10 Shoulder to Overhead 50/35kg
10 Overhead Barbell Lunge 50/35kg

Photo: Congratulation to Lloyd taking on the Paladin Fitness Race over the weekend – In Lloyd’s words he smashed it!!!

Join Danielle for at 7am or 8am.
The Saliba’s will be away for the weekend so Chloe’s Cafe will be closed tomorrow. We apologies for any inconvenience.


30 Rounds for time:
1 Bar Muscle-up
2 Burpee Box Jump overs 24″/20″
3 Front Squats 60/40kg

*30 minute time cap.

Photo: Shout out to this strong, beautiful lady – Tilly. Taking on the Open for the first time and hitting multiple PBs. Once again thank you @GrantWilliamsPhoto for the epic photos. xoxo

A. Strength Progression
Week 1: Deadlift 3 x 5

B. Clean & Jerk Technique
Clean & push Jerk + Split Jerk
YGIG with a partner-
EMOM x 4 minutes:
2 Reps (Light load)
EMOM x 4 minutes:
1 Rep (build to moderate load)
5 minutes:
1 Rep (Build in load)

A. Five rounds for time:
Row 300m/Echo 750m
10 Dumbbell Snatch (Left arm) 22.5/15kg
10 Overhead Lunge (Left arm) 22.5/15kg
10 Dumbbell Snatch (Right arm) 22.5/15kg
10 Overhead Lunge (Right arm) 22.5/15kg

B. Optional Extra:
Three rounds for max reps:
Strict Pull-ups
Rest 2 minutes between efforts
*Record- highest and lowest reps + total repetitions.

Photo: It has been a great week of achievement for Davina – What a feeling!!! This makes my heart sing 😀 Remember – nothing worthwhile ever comes easy – enjoy the journey!!!