Friday 100120


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)

Dynamic Group Warm Up


Burgener Warm Up


Power Snatch (5-5-5)

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

Metcon (Time)


4 rounds

25 Push ups

Run 250m


Tempo Pull Ups (5-5-5-5-5)

5 sets of Tempo Pull Ups

5 Reps per set of:

1-2-3 Tempo

1 second up, 2 second hold at top, 3 second lower


WL: Snatch Pull (8-8-8)

Heavy 8, 8 @ 95%, 8 @ 90%

WL: Hang Muscle Snatch (5-5-5)

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

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