The WOD's

WOD: Monday

WOD: Monday

Five rounds for reps of:
1 min. Row (cal)
1 min. Rest
1 min. 10m shuttle run
1 min. Rest
1 min. Ball Slam
1 min. Rest

WOD: Saturday

WOD: Saturday

*7.00am session only today.

“Diane”
21-15-9 reps for time of:
Deadlift 100/70kg
Handstand Push-up
*Don’t be scared, a wide variety of scaling options will be provided!

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WOD: Friday

*This week we bid farewell to Deon, who has been transferred back to Brisbane for work. On behalf of everyone at Coastal CrossFit we wish Deon the best of luck for the future and we’ll be sad to see him go. On a bright note, this means that he won’t have to get up at 3am to drive from Brisbane to the Coast to fit his training in before work!

A. EMOM x 10:
1 Snatch
*Build in weight across the sets.

B. Death by:
Overhead Squats 35/25kg & Pull-ups
*In the 1st min. perform 1 OHS and 1 Pull-up, in the 2nd minute perform 2 OHS and 2 Pull-ups. Continue with the format for as long as you can.

WOD: Thursday

WOD: Thursday

*Check out the video of Klokov doing 30 C&J at 105kg!

Every 7:30 for 4 rounds:
Row 400m
Run 400m

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WOD: Wednesday

A. Pause Front Squat + Front Squat
*5-7 sets to work to a max for the day.

B. Three rounds for time of:
20 Back Squats 60/40kg
20 Dips

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WOD: Tuesday

A. 3 x max strict pull-ups.
*Add weight if you can do 10 or more.

B. For time:
Run 200m
20 Pull-ups
20 Burpees
Run 200m
15 Pull-ups
15 Burpees
Run 200m
10 Pull-ups
10 Burpees
Run 200m
5 Pull-ups
5 Burpees
Run 200m
10 Pull-ups
10 Burpees
Run 200m
15 Pull-ups
15 Burpees
Run 200m
20 Pull-ups
20 Burpees
Run 200m
*Advanced athletes should consider scaling up to C2B pull-ups.
*Burpees terminate with a jump onto a 20kg weight plate.

WOD: Monday

WOD: Monday

For time:
100 Double-unders
5 Clean and Jerk 90/60kg
75 Double-unders
5 Clean and Jerk 80/52.5kg
50 Double-unders
5 Clean and Jerk 70/45kg
*Please note the weights in the video are different to ours.

WOD: Saturday

WOD: Saturday

*7.00am session only today as most of our 8.00am regulars are weightlifting.
*Come on down to the Sunshine Coast Weightlifting Club from 2:00pm to cheer on our lifters!

For time:
Row 1000m
30 Pull-ups
30 Wall Ball 10/6kg
30 Deadlift 80/55kg
20 Pull-ups
20 Wall Ball
20 Deadlift
10 Pull-ups
10 Wall Ball
10 Deadlift

Zac

WOD: Friday

A. Drop Snatch
*Work to a heavy single.

B. Snatch Balance
*Work to a heavy single.

C. Overhead Squat
*Work to a heavy single.

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WOD: Thursday

A. Five sets: Pause Front Squat + Front Squat
*Maintain the heaviest weight possible across the sets.

B. EMOM x 7:
7 Pull-ups
Max reps Thrusters 40/30kg
*If you fail to make it to the barbell in any round you are out.