A. Build to a heavy Hang Clean
*Power or Squat.

B. 3 Rounds For Time
50 Air Squats
7 Bar Muscle-Ups
10 Hang Power Cleans 60/42.5kg
*15 minute cut-off.

BEACH WOD @7am

Check out full details here

Time to get outside and have some FUN in the SUN.

Where: Meet at Minkara Park (refer map below).This is the street running adjacent to BFresh. 
Time: 7am

Hey Crew, Let’s get outside this weekend and hit the beach for a BEACH WOD

Three rounds for time:
20 Hang Power Snatch *
Run 560m

*Choose your own load. Guide: 3-4sets for 20 Hang Power Snatch on the 1st round.

A. Five x 10 Front Rack Reverse Lunges (Per Side) *
*Climb in weight

B. EMOM x 10minutes:
Gymnastic Pulling Complex *
*Choose your own complex. Eg. 1 Bar Muscle-up + 2 C2B + 3 Pull-ups

CrossFit Open 21.1
1 Wall Walk
10 Double-unders
3 Wall Walks
30 Double-unders
6 Wall Walks
60 Double-unders
9 Wall Walks
90 Double-unders
15 Wall Walks
150 Double-unders
21 Wall Walk
210 Double-unders
*All of the normal CF Open scalings will be available.

It was great to see so many people back in the gym yesterday. For those that haven’t been training over the festive season remember to take it easy this week. Give your body and mind a chance to get back into the swing of it and you will start feeling good again very soon.

For completion:
Run or Row
180m
Rest 1 minute
360m
Rest 1 minute
560m
Rest 1 minute
860m
Rest 1 minute
560m
Rest 1 minute
360m
Rest 1 minute
180m

*This format can have various approaches depending upon the individual/training, etc. Options will be discussed during the brief.

We are back to full schedule today. We are looking forward to getting everyone back in the box this week.

A. Front Squat 10-10-10-10
*Bar taken from the ground

B. Opposing ladder for load of:
Power Cleans (Touch & Go) (10-9-8-7-6-5-4-3-2-1 reps) *
Burpees (1-2-3-4-5-6-7-8-9-10 reps)
*Choose your own load for Power Cleans. Must be unbroken touch & go for RXD.
* 10 minute cut-off

Reminder: As of today we are back to full schedule.
It has been great being back in the box this week and I am looking forward to seeing everyone back in the coming week.

Due to high numbers I have opened up a 8am session.
It would be great to spread numbers across both sessions so if you are able to attend the 8am enjoy the sleep in.

For time:
1000m Row,
then 3 rounds of:
100 Double-unders
25 Pull-ups
25 Ball Slams 20/12kg

Photo: Chrissie- still killing it. Thank you to @Grantwilliamsphoto
If you haven’t checked out Grants Instagram be sure to do so!!

This afternoon will be Gills last session at Coastal CrossFit. Thank you for your coaching. We wish you all the best for your future endeavors.

Please note: Reduced Timetable this week:
7:30am-8:30am (WOD)
7:30am-9:00am (Open Gym – Turn up any time)
3:30pm-4:30pm (WOD)
3:30pm-5:00pm (Open Gym)

Ten rounds for time of:
10 Wall Ball 9/6kg
10 Hang Squat Snatch 30/20kg * (10-9-8-7-6-5-4-3-2-1)

*Reduce Squat Snatch by 1 rep each round (10-9-8-7-6-5-4-3-2-1 reps)
Wall ball 10 reps each round.
*Squat Snatch can be a Power Snatch + Overhead Squat.