For total reps:
7:30 Row (for calories)
7:30 Man Maker Box Step Over 2 x 15/10kg DB’s
7:30 Bike (for calories)
7:30 Flexed Arm Hang/L-sit (accumulate seconds) 1 sec. = 1 rep.

A. Front Squats 5×5 @ 75%

B. AMRAP in 10 minutes:
5 DB Deadlift (RH)
5 DB Hang Snatch (RH)
5 DB Front Squat (RH)
5 DB Overhead Lunge (RH)
5 DB Deadlift (LH)
5 DB Hang Snatch (LH)
5 DB Front Squat (LH)
5 DB Overhead Lunge (LH)

Photo: 3 man sit-ups: One of the cutest things I saw over the weekend.

CLASSES CANCELLATIONS this week for Torian Pro:
FRIDAY 9:15am, 4pm & 5pm
SATURDAY am session.
*We will be heading to Brisbane straight after the Friday 6:30am session to be there to watch and support Chloe.
Thank you for your understanding.


For time:
21-15-9 reps:
Hang Power Cleans 50/35kg
Pull-up

Rest 3min

For time:
21-15-9 reps:
Push-press 50/35kg
Burpees

Rest 3min

For time:
21-15-9 reps:
Deadlift 50/35kg
Toes to Bar

Photos: Jo- All smiles, putting in such an awesome effort at the Masters League. We are all so proud of our Masters efforts!!!

We have a few people bringing friends along tomorrow. If you have a friend who would like to join in please let me know.

Partner Workout.
For time:
100 Dumbbell Thrusters 15/10kg
100 Burpees (over partner)
100 Sit-ups
100/75cal bike

*Various scaling options will be available to suit all abilities.
Hope to see you there.

10-9-8-7-6-5-4-3-2-1 reps for time of:
Push Jerk
Front Squat
Deadlift
*60/40kg
*Scaling: Use a load that allows for challenging, yet unbroken Push Jerks.

Photo: Kimberley. One of the best humans you could meet, mastering dips.

Five Supersets:
Pendlay Row x 8
Dips x 10
Plank/L-Sit *
*Hold 60sec plank or accumulate 30 sec L-Sit.

Photo: JD. It is always awesome having this guy in the gym.

A. Front Squat – work to a heavy single.

B. Ascend as far as possible in 8 minutes:
10-20-30-40-50… etc
Plate Ground to Overhead 20/15kg
Overhead lunge 20/15kg

Photo: It was awesome for Chloe to be able to meet her CrossFit idol – #Tia-Clair Toomey.
It’s not what you know, it’s who you know- thank you to Mark B for making this happen.
Tia has certainly provided some extra inspiration to Chloe heading into Torian Pro and The CrossFit Games Semi finals in the coming weeks.
Thank you to Tia for taking time of her day for Chloe.

Three rounds for time:
Row 500m
50 Kettlebell Swings 24/16kg
Bike 1000m
25 Toes to Bar

A. 15 minutes:
Clean & Jerk

B. AMRAP in 20 minutes:
1 Round of Cindy
Incrementing Clean & Jerk 60/40kg
*Complete 1 C&J on your 1st round, 2 C&J on your 2nd round, etc.

“Cindy” round:
5 Pull-ups
10 Push-ups
15 Squats

Best of luck to our Masters Athletes competing at the Masters League tomorrow. You have all worked so hard. We are looking forward to cheering you on. Masters #ELITE Deb, Jo, Michael, Kim, Lloyd.
Have fun!!!

See you at 7am for a surprise WOD.