The WOD's


WOD: Tuesday

Advance for 20 min.
50 Pull-ups (conventional kip)
50 Burpees (onto 10kg Plate)
50 Ball Slam 12/9kg
35 C2B Pull-ups
35 Burpees
35 Ball Slam
20 Bar Muscle-up
20 Burpee
20 Ball Slam
*If you finish the round of 20′s before 20 minutes – continue on until until 20 minutes by repeating the round of 20′s AMRAP style.
*Remember: There are always plenty of scaling options!

WOD: Monday

WOD: Monday

Thruster 30-20-10-5 reps.
*Each set is scored for load.

*Optional work:
EMOM x 20:
1. Row 200m
2. 10 x 10m shuttle
*To be performed after class outside.


WOD: Saturday

7:00am Come on in for some Saturday fun.

*Don’t forget Yoga at 8am.



WOD: Friday

EMOM x 20:
3 Deadlift
4 Burpees (over the bar)
5 Wall Ball 9/6kg
*Deadlift weight is your choice.
*Your score is your load eg. 120kg x 20 min. = 2400kg.



WOD: Thursday

AMRAP in 30 min:
50m Farmers Carry 2 x 24/16kg KB’s
10 x 10m Shuttle
50m Overhead Carry 20/15kg
100 Single Skip


WOD: Wednesday

Advance as far as possible in 15 min:
1 Strict Pull-up
Run 50m
7/5 Push-ups
Run 50m
*Increase the pull-up by 1 rep per round.
*C2B for advanced athletes.

chloe l sit young

WOD: Tuesday

For time:
20 Cleans 60/40kg
16 Cleans 70/47.5kg
12 Cleans 80/55kg
9 Cleans 90/62.5kg
6 Cleans 100/70kg
*Any style of clean is allowed.

Chris G Hursty

WOD: Monday

A. Overhead Squat 7-7-7-7

B. Three rounds for time:
30 Russian KB Swings 24/16kg
30 Toes to Kettlebell.

Brenden photo

WOD: Saturday

We will be running 2 sessions 7:00am & 8:00am to cater for the expected turn out, the long nature of this workout and logistics. Let us know if you need to complete the earlier session or if you are happy to stay around. This is a hard one so if you can, spend the morning with out great community cheering each other along in the spirit of “Hursty”. Tanya C and Max will be putting on a BBQ breakfast following the WOD.

Please be sure to have eaten and are hydrated prior to your workout.

Congratulations to those that completed “Hursty” on Friday- Max, Dee, Alice & Rob.

15 Rounds for time of:
Sprint 100m
7 Front squats 60/40kg
Sprint 100m
7 Burpee Pull-ups (jump to a pull-up bar that is 30cm above standing reach)

“Hursty” Story- The 15th of July 2017 will mark the 10th anniversary of the passing of Brendan Hurst. For those that don’t know, Brendan was the partner of Coastal CrossFitter and good friend Tanya Cashin, and father to their son Max. Brendan “Hursty” Hurst was killed on the 15/07/07 while serving in Iraq as a civilian contractor training local police officers as a result of injuries sustained during an ambush on the outskirts of Bagdad. Brendan had previously served as a Police Officer in the Queensland Police Force for over 15 years and was highly regarded and respected by his colleagues. Brendan was partner to Tanya and Father to Max. Sadly, Max was only a few weeks old when Brendan passed away. He is survived and will always be in the hearts of his partner, Tanya Cashin and Son Max Hurst. It is our honour to be conducting a Memorial WOD for Brendan on the anniversary of his death and would love to see maximum attendance and effort on this day.

WOD: Friday

WOD: Friday

A. Power Clean – 2 position
*Perform 1 rep from mid thigh, followed by 1 rep from the ground.
*Build in weight/practice technique as you go (20 min.).
*The attached video is in the opposite order but it gives you an idea.

B. Stretch/Mobility