The WOD's

WOD: Tuesday

EMOM x 30 mins:
Min 1. Row 200/180m
Min 2. Max Shuttle Runs x 10m
Min 3. Rest
Min 4. Max Shuttle Runs x 10m
Min 5. Double-under x 50
Min 6. Rest

Photo: Greg during the team WOD on Saturday. This man is pure inspiration. Photo courtesy of Tom Bennett photography.

WOD: Monday

Increment as far as possible in 18 minutes:
Gymnastic Pull x 1*
Overhead Lunge x 10 (Single DB 22.5/15kg- Left hand)
Gymnastic Push x 1 *
Overhead Lunge x 10 (Single DB 22.5/15kg- Right hand)

*Choose your own Pull and Push. Increment by 1 rep each round.

*Pull-ups, Strict, Chest to bar, Strict C2B, Bar Muscle-ups
*Push-ups, Hand release Push-up, Decline Push-up, HSPU.

Photo: Congratulations to our newly weds – Chloe and Max, who got married on Saturday. We hope your day was magical. Enjoy your honeymoon and we look forward to seeing you back soon.

WOD: Saturday

Time to get outside for some “Surprise” FUN with Marie.


Join us for a carpark BBQ breakfast from 8am.

WOD: Friday

Six rounds for time:
20 Unbroken Wall Ball 9/6kg *
60 Double-unders

*Wall ball must be unbroken for RXD.
Double-unders do not need to be unbroken.

Photo: Paula following her WOD yesterday doing twice as much work as the rest of us 😀 and still smiling afterwards. Great work!!!

WOD: Thursday

A. Deadlift 5 x 5
*Work up to weight and hold for 5 sets.

B. Max repetitions in:
4 minutes: Deadball over shoulder 45/30kg
3 minutes: Toes to Bar
2 minutes: Row (calories)
1 minute: Burpees

Photo: Wishing Sharni all the best as she begins her new life in Brisbane. It has been wonderful having you as part of our community and look forward to seeing you for drop ins when you are back on the Coast.

WOD: Wednesday

20 down to 2 reps of: Dumbbell bench press 22.5/15kg 10 x 12m Shuttle Run 40 sec plank

WOD: Tuesday

For time:
1000m row
50 thrusters 20/15kg
30 pull ups

Rest 5 min

2000m bike
50 hang power cleans 20/15kg
30 Handstand push-ups

Photo: Mike & Mark- some pics just tell a story, no caption needed 😀

WOD: Monday

A. 7-10 sets of:
Power Snatch + Hang Squat Snatch
*Maintain or increment in weight.

B. Back Squat (5-5-5) (Cycle 4, week 1)
*Calculate % below off 90% of 1RM + 15kg
 65% x 5
75% x 5
85% x 5+

For those that failed on the 5-3-1- Reset your 1RM.

WOD: Saturday

It is great to have the lockdown restrictions lifted as of 6pm Friday and we look forward to seeing you all back in the box.

Please ensure:
Stay home if you are sick.
If you have any COVID-19 symptoms, no matter how mild, get tested
Stay 1.5 metres away from other people—think two big steps
Wash your hands with soap and water, or hand sanitizer.

Thankyou all for your cooperation.

Five rounds for max repetitions:
Push Jerk (2/3, 3/4 Body Weight)

*Rest as necessary between movement.
*Aim for 15 reps on the first set of Push Jerk.

*35 minutes cut-off

WOD: Friday

Increment as far as possible in:
3mins, 6mins, 9mins:
Lunge/Overhead lunge
Toyota Jumps/Ground to Overhead
Mountain climbers
Shuttle run X 10m
(2-4-6-8-10… Reps)

*Rest 1 minute btw cycles
* Each cycle starts back at 2 repetitions.
* Score: Total reps for each cycle + Grand tally.

Photo: Life is easy when you are surrounded by awesome people.