The WOD's

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WOD: Tuesday

*Look out for a detailed re-cap of the Clash in the coming days, but in the meantime we want to express our immense gratitude to the many people who selflessly helped us with the set up and pack up. It’s events like these that remind us of the many great people that surround us. Chris & Marie.

EMOM x 3:
5 Muscle Cleans
Loading: Fast and unbroken

Rest 1 min.

EMOM x 4:
4 Power Cleans
Loading: Moderately Heavy

Rest 1 min.

EMOM x 5:
3 Cleans
Loading: Heavy singles

Rest 1 min.

For time:
Deadlift/Burpee over barbell (opposing ladder)
10/1 > 1/10 reps.
*Use loading from the final EMOM.

Photo: Courtesy of CrossFit Cooltown. Cooltown Gorilla’s- RXD Winners Clash on the Coast 2019.
Awesome work crew.

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Monday- Gym Closed

The gym is closed today to allow time to get the gym in order after the Clash on the Coast.
A huge thank you to everyone who took part and/or supported our event.
We had a ball!!!
See you all tomorrow…

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WOD: Saturday

7:00am
Two options today:
1. Competing on Sunday: Come in and do some active recovery or work on strategy with your team mates.
2. Not competing: Do the programmed workout.

8:00am
If anyone is available to help move some equipment, we’ll gladly accept your help!

WOD: Friday

WOD: Friday

Hi all, please note that the gym will be closed on Monday so that we can reassemble after Clash on the Coast. The Clash is a long and tiring day and we simply won’t have the time or energy to reassemble the gym on Sunday night. We thank you for your understanding.

“Macho Man”
EMOM for as long as possible:
3 Power Cleans
3 Front Squats
3 Jerks
*For reference this workout was originally posted at 84/61kg.
Pick a weight that gives you a chance for 15-20 rounds.

WOD: Thursday

WOD: Thursday

For completion:
EMOM x 30 minutes:
0-9 min: 10 x 10m shuttle run (per min.)
10-19 min: 2 x Turkish Get-up 22.5/15kg (per min.)
20-24 min: 50 Double-unders (per min.)
25-30 min: 75 Abmat Sit-ups (5 min to complete)

*Please check out the attached clip!

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WOD: Wednesday

“Cindy”
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

Or

“Mary”
AMRAP in 20 minutes:
5 Handstand Push-ups
10 One Legged Squats (alternating)
15 Pull-ups

 

 

WOD: Tuesday

WOD: Tuesday

A. “Shankle Complex”
1 Deadlift + 3 Pulls + 1 Hang Clean + 2 Jerks
*7 Attempts to build in weight.
*See attached video.

B. Pause Front Squat + Front Squat (1+1)
*7 sets.
*Increase in weight by 2.5-5kg from last week.


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WOD: Monday

Five rounds, each for time:
15 Burpees
50m Farmers Carry 24/16kg KB’s
Row 250m
*Rest as close to 3 minutes between rounds as possible.


DAVE- WOD

WOD: Saturday

In memory of Dave Sims.
In honour of Amber, Ella, Ash & Evie Sims.
Our hearts go out to you and your family at this time.

“DAVE”
3 Rounds:
15 Burpees
11 Air Squats
9 Bar Muscle-ups
then…
Run 1200m
35 Snatches 45/35kg

To find out more or to support financially please check out CrossFit Contessa’s Facebook event – “DAVE”

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WOD: Friday

A. 7 Sets:
Pause Front Squat + Front Squat (1+2)
*Use the same weight as last week.

B. For fewest sets:
125 Wall Ball 9/6kg
10 min. cut off.