Today we will only be open for one session – 9.30am.  But it’s going to be a BIG ONE!  Make sure you come in.

Today we pay our respects to the ANZACS – the brave men and women who have fought for us over the years, and we remember those who gave their lives.  Many of us have relatives and friends who have served or are serving in the armed forces.   Today’s workouts are for them.  Whilst we can never truly experience the hardship, pain and horror that they have gone through, we can take ourselves to a place of physical and mental discomfort and ignore that little voice telling us to stop.  We can keep forging forward to complete the task at hand.

We will be hitting three, yes, THREE, Australian Hero WODS back to back.  To illustrate the importance of “mateship” in overcoming any challenge, you will be partnering up with a friend to work your way through the 3 workouts.

We always ask you to dig deep and get out of your comfort zone because that’s where the true benefits of our training comes from.  Today, when all you want to do is stop and rest, just think about the men and women in battle who can’t take a knee to catch their breath – not when bullets are raining down upon them or a wounded mate is in need of help.  They need to keep moving.  So will you.

Dig deep and embrace the grind, knowing that once the session is over, you get to go home and have a BBQ and beers with friends.



10 rounds for time of:

1 round =
10m farmers carry to the pull up bar – 32kg Male 24kg Female
Then into
5 x Under grasp strict pull ups
Then into
10m farmers carry to the dead-lift bar – 32kg Male 24kg Female
Then into
5 x Burpees
5 x Dead-lift 120kg Men 80kg Female

***18 min timecap – if not finished, move onto the next WOD



2 rounds for time of:

200m run

16 kettlebell swings (24/16kg)
16 pull-ups
16 front squats (50/30kg)

200m run
14 kettlebell swings (24/16kg)
14 pull-ups
14 front squats (50/30kg)

200m run
12 kettlebell swings (24/16kg)
12 pull-ups
12 front squats (50/30kg)



5 Rounds for time of:

9 Handstand Push Ups
15 Ring Dips
21 Thrusters
200m Run


Published by Wilsy

Crossfit Coach

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