Monday 1st February

Workout of the Day
Clean and Jerk (5-5-5-5-5)

15min AMRAP:
7 Push Press, 60/42.5kg
10 Overhead Squats, 60/42.5kg
15 MB Sit-Ups, 20/14lb

Events & Weekend WOD’s


WOD & Wine Night: 12th Feb Click here for more details

Intramural Open: Have you picked a team yet? Starts 27th Feb
Click here for more details

Proficient Kids: Term 1  Click here to sign up


Friday 29th January

Workout of the Day
A: Deadlift (10-10-10-10-10)

B: 5 Rounds:
12 Hang Power Clean & Jerk 50/35kg
9 Thrusters 50/35kg
6 Power Snatch 50/35kg

Saturday 30th January

“The Bodyweight” – Paul’s Member of the Month WOD

2 rounds for time with a partner:

P1 – 50 Pull ups* P2 – Hold top of push up position.
P1 – 100 x 5m shuttle run* P2 – Air squats
50 1 for 1 Push ups
50 1 for 1 Box Jump overs
P1 – 100 Double Unders* P2 – Plyo Lunges for partner
50 2 for 1 Wall Ball passes (partner does an air squat while the other does their wall ball squat)
P1 – 50 T2B* P2 – Prone Hold for partner

*Partners swap between P1&P2 as required to keep good form.

Cleans cleans clean

Mike Burgener running through Clean technique


Thursday 28th January

Workout of the Day
A: Power Clean (3-3-3-3-3)
B: Front Squat (2-2-2-2-2)
C: Squat Clean (1-1-1-1-1)

Quick and Easy Matcha Cocoa Bars


250g Medjool dates, pitted
50g slivered almonds
25g macadamias
35g walnuts
10g chia seeds
25g desiccated coconut
1/3 cup raw cocoa powder
2 tbsp cooking-grade matcha powder, plus extra for dusting
1 tbsp coconut oil
1 tsp vanilla bean paste (or 1 vanilla bean)


  1. In a medium-sized frying pan, toast the nuts and desiccated coconut until light brown. Set aside and let cool completely.
  2. In a food processor, add the Medjool dates, toasted nuts, and desiccated coconut and pulse until fine and crumbly. Add the rest of the ingredients and pulse until the ingredients come together into a ball.
  3. Pour the mixture onto a baking mat and press the dough using your hands into a rectangle, about one inch thick.
  4. Place into the fridge to let it set for two hours.
  5. Cut up into the shape you desire. Note: If you’re rolling into balls, roll them up after pouring the mixture onto the baking mat, before placing them into the fridge.
  6. Lightly dust with more matcha powder, or cocoa powder if you prefer.
  7. To store, place a piece of parchment paper in between the bars or layers of balls to avoid sticking. Keep them in an airtight container in the fridge.
  8. Enjoy with a cup of tea!

Source: Whole Life Challenge


Wednesday 27th January

Workout of the Day
Filthy Fifty
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Australia Day

Free-Australia-Day.jpgTuesday 26th January

Meet at Gaza Oval. Crn North East and OG Road. 8am Session
BBQ Breakfast after session

Workout of the Day
For Time:
400m Run
40 Pushups
400m Run
40 KB Swings 28/20kg
400m Run
40 Goblet Lunges 28/20kg
400m Run
40 KB Swings 28/20kg
400m Run
40 Pushups
400m Run

Cauliflower Tater Tots


  • Tater Tots
  • 1/2 head large cauliflower
  • 1 Tbs. coconut oil/butter/ghee
  • 2 eggs
  • 4 tsp. coconut flour (stir the flour with a fork, then measure) (get coconut flour here)
  • 3/4 tsp. unrefined salt
  • 1/2 tsp. Herbes de Provence, crushed (optional)
  • 2 tablespoons (about) coconut oil/ghee/lard for cooking the tots
  • Lime Avocado Sauce, for dipping
  • 1 avocado
  • Juice of 1 lime
  • Salt, to taste
  • Recommended tools
  • Mini ice cream scoop, find it here or at a cooking store


  1. Piece the cauliflower into florets, then place the florets into a food processor. Pulse for about 10 seconds, until it resembles fine grains of rice.
  2. In a large skillet, heat the 1 Tbs. of oil over medium heat. Add the crumbled cauliflower, stir to coat, then cover and cook for 2-3 minutes. Remove the cover and cook for another 2-3 minutes, until softened. Turn off the heat and let cool until no longer hot.
  3. Optionally, transfer the cauliflower to a bowl, but I prefer to save the time and I mix up the batter right in the skillet. Add the coconut flour, eggs, salt, and optional Herbes de Provence to the cauliflower mixture and stir until well combined.
  4. Heat another skillet over medium heat and add a spoonful of cooking fat to coat the bottom.
  5. To make the tater tots, I highly recommend using a mini ice cream scoop, which is also called a “cookie dough scoop” and you can find it here. This is an easy way to get uniformly-sized, ideal-height tater tots. Using the scoop or just a spoon, drop the batter onto the hot skillet. If using a spoon, use 1/2 Tbs. of batter per tot and make it about 1/2 inch thick.
  6. Cook until golden brown and crispy, about 2 minutes, then flip and cook until the other side is golden. (To flip the small tots easily, I push the tot to the side of the skillet and use the side of the skillet to tip the tot onto the other side.)
  7. Add more fat to the pan and repeat with remaining batter.
  8. Enjoy while warm with optional Lime Avocado Sauce. To make the avocado sauce, blend the ingredients in a food processor until creay.
  9. Tots are best within an hour or preparing. Store leftover tots in an airtight container in the fridge and warm briefly in a skillet or in the oven before serving.

Recipe Source: Empowered Sustenance

Monday 25th January

Workout of the Day
A: 15-12-9
Thrusters 40/30kg
Rest 5mins

B: 12-9-6
Thrusters 40/30kg
Rest 5mins

C: 9-6-3
Thrusters 40/30kg

Front Rack Mobility

Events & Weekend WODs


Australia Day – Tuesday 26th 8am Gaza Oval
Outdoor workout with BBQ breakfast after the workout
Dress in GREEN and GOLD

WOD & Wine Night: 12th Feb Click here for more details

Friday 22nd January

Workout of the Day
A: Front Squat (10-10-10-10-10)

B: For Time:
30 MB Situps
30 Ring Dips
30 MB Situps
30 Chest to Bar Pull-ups
30 MB Situps
30 Pushups
30 MB Situps

Saturday 23rd January

Workout of the Day
Team WOD (3-4 team members)
For time:
400m MedBall Run (Relay) 20/14lb
30 In unison Burpees
200m MedBall Run (Relay) 20/14lb
60 In unison Ground to Overhead 30/20kg
100m MedBall Run (Relay) 20/14lb
90 Deadlifts 100/75kg (sets of 5 reps each in order – rotate until complete)

Clean & Jerk Development

Thursday 21st January 

Workout of the Day
A: Clean and Jerk (Skill Development)

B: 3 Rounds:

100 Squats
50 Box Jumps 24/20″p
25 Clean & Jerks 40/30kg

Thurster / Push Press / Jerk


Wednesday 20th January

Workout of the Day
A: Thruster (1-1-1-1-1-1-1)
Complete 1 Thruster/Push Press/Push Jerk/Split Jerk without putting the bar down = 1rep

B: 21-15-9 reps of:
KB Swings 24/16kg
Walking Lunges

Spaghetti Squash Chow Mein


Spaghetti Squash Chow Mein


  • 1 large spaghetti squash
  • 1/4 cup soy sauce or tamari (or coconut aminos to make paleo)
  • 3 cloves garlic, minced
  • 1 tablespoon brown sugar (or coconut sugar)
  • 2 teaspoons freshly grated ginger
  • 1/4 teaspoon white pepper
  • 2 tablespoons olive oil
  • 1 onion, diced
  • 3 stalks celery, sliced diagonally
  • 2 cups cole slaw mix (shredded cabbage and carrots)


Cut a spaghetti squash in half length wise and scoop out seeds. Lay skin side up in a 13 x 9 pyrex and pour 1/2 inch of water in the bottom of the pan. Bake at 400 degrees for 30-40 minutes, until flesh is very tender. Once done, scoop out flesh with a fork so it breaks apart into strings, set aside.

In a small bowl, whisk together soy sauce, garlic, brown sugar, ginger and white pepper; set aside.

Heat olive oil in a large skillet over medium high heat. Add onion and celery, and cook, stirring often, until tender, about 3-4 minutes. Stir in cabbage until heated through, about 1 minute.

Stir in spaghetti squash and soy sauce mixture until well combined, about 2 minutes.

Serve immediately.

Receipe from Little Bits Of

Tuesday 19th January

Workout of the Day

A: Pistols

B: 21-18-15-12-9-6-3
Power Clean 50/35kg
Pistols Right Leg
Pistols Left Leg