The WOD's

WOD: Tuesday

*Reminder- Mark will be running our Nutrition Kickstart Part 2 at 5:30pm session. We encourage you all to come along. Open gym is also available during this time.

Our attendance on a Tuesday is usually high. In line with regular attendance I am expecting that numbers would remain relatively high despite the running (I.e. don’t be a cherry picker).

For total time:
Run 180m
Rest 1 minute
Run 360m
Rest 1 minute
Run 560m
Rest 1 minute
Run 800m
Rest 1 minute
Run 560m
Rest 1 minute
Run 360m
Rest 1 minute
Run 180m

Photo: Welcome to Torah. Our youngest new member (16 years old) and she has signed up for the IN-BOX OPEN. Great work Torah!!!

WOD: Monday

Reminder the CrossFit Open kicks off this week. Get some quality training in early this week and get ready for some fun!!!

5-4-3-2-1 minute efforts for max reps:
1 Dumbbell Thruster (2 x 22.5/15kg)
2 Toes to Bar
12 Double-unders

*Increment repetitions per round: DB Thruster x 1 rep, Toes to bar x 2, Double-unders x 12.
* Rest 1 minute between cycles

Eg. 1-2-12/2-4-24/3-6-45/4-8-60…
*Continue from where you finished on your previous effort.

Photo: Super proud of Lloyd completing an 80km walk over the weekend with Greg (one of our newest members) age 71.
Due to COVID Greg is unable to operate his regular Kokoda walks – so instead run these walks from Caloundra to Noosa.
Great work guys- you are both inspirational!!!



WOD: Saturday

Partner Workout:
Row/Front Support (rings)
Burpees/Flexed Arm Hang
Shuttle Run/Overhead Dumbbell hold 2 x 22.5/15kg
*6 minutes at each station, one partner performs the scored component (row, burpee, shuttle) while the other performs the static component.
Rotate as often as you like within the 6 minutes.

Photo: Our best drafted photo yet- Cam is fully committed. Underground or at home Cam won’t miss the IN-BOX OPEN.

WOD: Friday

For time:
15 Toes to bar
50 Double-unders
15 Cleans 40/30kg
13 Toes to bar
50 Double-unders
13 Cleans 55/37.5kg
11Toes to bar
50 Double-unders
11 Cleans 70/45kg
9 Toes to bar
50 Double-unders
9 Cleans 85/52.5kg
7 Toes to bar
50 Double-unders
7 Cleans 100/60kg

Photo: Congrats to all our Masters League competitors. Super proud of all of your efforts. As some people let age wear them down, others choose to take on challenges, live their best life and inspire everyone around them in the process.

WOD: Thursday

A. EMOM x 10 minutes: Gymnastics push

B. Three rounds for time: 14 Turkish Get-ups 22.5/15kg 50 Overhead Squats 20/15kg

Photo: Things got very competitive with our partner WOD.

WOD: Wednesday

Partner Workout: AMRAP in 20 minutes: 50 cal air bike (50 stroke change over) 100 Cal Row (25 stroke change over) 20 x 180m Run (Alternating) *Alternate with your partner on each activity until all calories have been completed. Photo: Leah - The latest recruit for the Demolition crew - Team now full. Only 1 week out.

WOD: Tuesday

A. Power Clean & Push Jerk *Three cycles of 70-80-90% B. 50/20, 40/16, 30/12, 20/8, 10/4 reps for time of: Double-unders/Burpees

WOD: Monday

AMRAP in 18 minutes:
Two rounds of:
30 Alternating Lunges 22.5/15kg
15 Toes to Bar
20 Dumbbell Snatch 22.5/15kg
Two rounds of:
30 Alternating Lunges 22.5/15kg
15 C2B Pull-ups
20 Dumbbell Snatch 22.5/15kg
*Continue to alternate Toes to Bar/C2B every 2 rounds until time is complete.

Photo: Introducing Greg- our newest member at Coastal CrossFit. At 71 years young this man is one hell of an athlete. Lloyd wasted no time in recruiting him for our IN-BOX OPEN!!! We are excited to have you on board Greg!!.

WOD: Saturday

We have a full house tomorrow and a great partner workout planned.

For time:
Run 560m
50 Ball Slams
Run 560m
75 Russian Kettlebell Swings 24/16kg
Run 560m
2 minute plank hold
Run 560m
50 Toes to Kettlebell

* One partner starts on the run/other on the movement then swap over. Both partners need to complete their activity prior to starting the next activity.

Photo: Mel & Fran – our Goddesses. You must feel the love when your Team Captain works so hard to get you on board. Love your work Kim.

WOD: Friday

A. 7-10 sets:
Push Press + Push Jerk + Split Jerk
*Build in weight from moderate to heavy across the sets.

B. Four rounds for time of:
Run 360m
50 Air Squats

Photo: Best of luck to our Masters League competitors for their final WOD.