Wounded Heroes - The Inaugural Aussie Hero WOD Month

Wounded Heroes - The Inaugural Aussie Hero WOD Month

Commencing: Monday, May 27

Duration: Every Monday until Jun 24

Total WODs: 5 (1 per day)

When: Every CrossFit class on Monday.

Gym Cartel & CrossFit Da Fonz is asking it’s members to help in funding support services for deployed personnel, the wounded and their families.

We will be running one Australian Hero WOD every Monday for five Mondays. We encourage our members to show support by making a donation to the Wounded Heroes Australia registered charity and then join us each week and give it your absolute best in 5 carefully selected and gruelling Aussie Hero WODs. You’ll find these WODs as “Workout of the Day” on SugarWOD.

There will be a prize for the member with fastest combined time of the 5 Hero WODs completed RX. We will also be presenting a large banner baring the names of all of our members that complete all 5 Hero WODs (RX or scaled). We will hang this in the gym proudly for all to see.

Wounded Heroes Association is a national community organisation established to support Australian servicemen and women and their families, and to ease the financial, emotional and personal hardships of contemporary military life.

Wounded Heroes is a registered charity in Australia (ABN 91644109140)  and is endorsed by the Australian Taxation Office as a Public Benevolent Institution, where all donations are tax deductible. 

Join the #800gChallenge

Join the #800gChallenge


This challenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day.

No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want.

Raw, cooked, canned, frozen; doesn’t matter! If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it! Here’s a one-sheet with all the rules and scoring details.

So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables. Read more here.


May 6 to Jun 2


Register here by May 2nd.


We will host two meetings at the gym to go over all the challenge rules and answer your questions. 7AM and 7pm Wednesday May 1st. Be sure to be there!


$79 per person, includes two InBody Composition scans. ($69 per person for Gym Cartel Members)


We will be using SugarWOD to log scores, leaderboard and fist bump throughout the challenge. More info on scoring and logging can be found here.


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Saturday, April 27 marks the kickoff of our first annual PODIUM WEEK. A community centred event designed to give you all a chance to push yourselves to try something new or aim for a bigger goal during your workouts this week. Here is how it works.

Every day this week at the box, you will be asked to look for “Podium” opportunities in the programmed workout and make a goal for yourself before you hit the WOD to do something you have never done before.

Here is an example. Let’s say that the workout programmed is:


1000m row > 50 Thrusters > 30 Pull-ups

We would take a look at the movements in the workout and try to find opportunities for “Podiums”. In Jackie, some of the podium opportunities might be to row a 1k faster than you ever have, do 50 unbroken thrusters, do “real” pull ups in a WOD, do unbroken pull ups….you get the idea.

Whether it is increasing the weight you use, completing unbroken reps, or trying a new movement as prescribed- there are a number of opportunities to challenge yourself in any given workout.

Coaches will be encouraging members to think about what their podium attempt will be for each workout and we will be acknowledging people’s victories with a picture and the hashtag #CartelPodiumWeek. This should be a fun week and a great opportunity to push ourselves and celebrate some victories. We hope you will share your victories too!