Thursday 090120


Due to the ongoing disaster playing out in other states of our amazing country we thought it appropriate to make this Saturday a hero workout. “Hotshots 19” It does change things a little for our programming but I am sure you guys won’t mind making the small sacrifice.

Now with the many and varied places to donate $ we will definitely not be stipulating where we think you should support.

One option is the NSW Rural Fire Service, these guys and gals are volunteers. Donating their time, the one true thing you can never get back. The CFA (Country Fire Authority) in Victoria is another great place to support volunteer Firefighters.

There are also several places where you can choose to donate directly to affected families who have lost loved ones.

Any support would be greatly appreciated I am sure, even a message to those who need it in a challenging time.

CrossFit Carina, CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

Run 400m


3 Rounds

10 Knee Raises

Bike/Ski/Row 10Cals


Metcon (Time)

For time;

50 Cal Bike

50 GHD Sit Ups

50 Cal Ski

50 Abmat Sit Ups

50 Cal Row

50 Toes to bar


GC: Metcon (AMRAP – Rounds)


Odd 3 Ring Muscle Ups

Even Run 200m


WL : Pause Jerk (5-5-5)

Heavy 5, 5 @ 95%, 5 @ 90%

Pause in the bottom of the dip for 2 sec before driving and finishing the jerk.

WL: Snatch Push Press + Overhead Squat (4+4 – 4+4 – 4+4)

Heavy 4+4, 4 @ 95%, 4 @ 90%

WL: Back Squat (3-3-3-3-3)

100% of Mondays Back Squat weight

WL: Paused Back Squat (3-3-3)

80% of todays Back Squat Weight

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