WODs

Come and join us at 7am for one big class.

We have a partner workout planned.

Stay for coffee & breaky at Chloe’s Cafe and cheer our Quarter Final athletes through their workout.

Photo: A huge shout out to @Grantwilliamsphotos – He spends a huge amount of extra hours in the gym to photograph our athletes and capture the memories. You are beyond amazing!!! We are so grateful for the love and time you give to us all. xoxo

Five rounds for time:
10 Deadlifts 80/55kg
20 Lunges 22.5/15kg (held anyhow)
Run 180m

B. Mobility

Snatch Technique (20 minutes)
A. Power Snatch + Squat Snatch + 2 Overhead Squats
*Not touch & go

B. Three rounds for time:
30 Russian Kettlebell Swings 24/16kg
15 Burpees
60 Double-unders

Photo: Shout out to Danielle who finished the Open 25th place in Oceania & 316th World Wide Women 55-60 years). What an awesome achievement!!!

A. Front Squat 5-5-5-5-5

B. For time:
Run 180m
Rest 1 minute
Run 360m
Rest 1 minute
Run 560m
Rest 1 minute
Run 360m
Rest 1 minute
Run 180m

Photo: Mark during the Open 26.2.

A. EMOM X 24 minutes:
Minute 1: 30 second Plank
Minute 2: Max Toes to bar
Minute 3: Rest
Minute 4: 30 second bear hug hold 45kg/35kg
Minute 5: Max Sandbag over shoulder
Minute 6: Rest

B. Optional extra
3 rounds of max rep Push-ups*
Rest 2 minutes between rounds.
* Can only rest in front support.

A. 7 Supersets:
Thrusters 3
Weighted Strict Pull-ups 2
*Increment in load across sets.

B. “JACKIE” (Benchmark workout)
1000m Row
50 Thrusters 20/15kg
30 Pull-ups
Compare to last time here

Join Luke at 7am (FULL) or 8am. Logistics will be a factor so please ensure you have booked in via Mindbody.

“The Other Total”
1RM Clean
1RM Bench Press
1RM Overhead Squat

“The Other Total” is a twist on the classic “CrossFit Total” (1RM Back Squat + Strict Press + Deadlift).
The CrossFit Total measures outright strength, however in my opinion “The Other Total” provides a greater reference for Functional strength – unilateral control, stability, positional strength under load. It exposes imbalances, challenges midline integrity and demands strength through a greater range of motion. A more complete picture of strength. Not just how much you can lift – but how well you can control, stabilize it and move with it.
Different test : Same goal- Build stronger, more resilient athletes.

20 minute AMRAP:
50m Sandbag carry *
60 second dead hang
360m Run

*Choose a heavy repeatable weight

Five, 3 minutes AMRAP of:
3 Front Squats 50/35kg
6 Toes to bar
30 Double-unders

Rest 1 minute between efforts

Photo: Greggy – It is always great seeing this legend challenge himself and Open 26 was no exception – Repeating workouts and beating his score – an all round champion!!

A. Clean & Jerk Waves (Any style)
Working off 1RM Clean & Jerk
70% x 1, 75% x 1, 80% x 1
75% x 1, 80% x 1, 85% x 1
80% x 1, 85% x 1, 90% x 1 (Repeat for 3 cycles)

B. Partner workout
10 minute Incrementing ladder:
Power Clean (Touch & Go) + 1 Jerk (1-2-3-4-5-6…)
*P1 completes 1 Clean + 1 Jerk, P2 follows. P1 completes 2 Cleans + 1 jerk (T&G) + 1 Jerk, P2 follows.
Continue with format. Only unbroken efforts count.

Photo: Lydia – Making us all want to rock 80s exercise gear!!