The WOD's

WOD: Saturday

WOD: Saturday

7.00am – Something fun with Marie!

8.00am – Something less fun with Marie!

WOD: Friday

WOD: Friday

Who will be the strongest? The Coastal Total

*Good luck to Sam Carlson for the Pan Pacific’s Masters competition.

A. Work to a 1RM Jerk (any style)

B. Partner WOD
AMRAP in 10 min:
Burpee Box Jump Over
*One partner must be in the chin over the bar (flexed arm hang) while the other performs the BBJO.  Swap as many times as you like.


bench press

WOD: Thursday

AMRAP in 3 minutes of:
3 Power Cleans (touch & go)
6 Push-ups
9 Squats

Rest 1 min. and repeat for a total of 5 cycles.

Compare to your last result from Sept 8th – here.

WOD: Wednesday

WOD: Wednesday

A. Four cycles:
Bench Press 6-8 reps
Strict + Kipping Pull-ups
Russian Twists 20 reps
*rest 60 sec. between exercises.
*for the pull-ups, work to about 75% of your max with strict reps and then work until failure with kipping pull-ups. Stay on the bar as you transition.

B. Three rounds:
60 sec. weighted plank.
60 sec. rest.

WOD: Tuesday

WOD: Tuesday

*Click the video for some squatting motivation.

A. 10RM Overhead Squat (15 min)

B. Five rounds for time of:
20 Goblet Squat 24/16kg
20 KB Swings 24/16kg
*Perform 10 Burpees each time you put the KB down.
*15 min cut off.


 

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WOD: Monday

For time:
1500m Row
150 Double unders
1.5 Mile Run
*If you’re in the gym early feel free to start warming up as this will alleviate some of the time issues of getting everyone through the rowers.

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WOD: Saturday

7.00am
Something Fun!!!

8.00am
Five sets for times of:
5 Hang Squat Cleans 85/60kg
10 Handstand Push-Ups to 8″” Deficit
20 Toes to Bar
Rest 3 minutes

then…(optional)
For time:
5 Snatches 75/50kg
50 Double-Unders
50 Wall Ball Shots 9/6kg (11ft)
50 Chest-to-Bar Pull-Ups
50 Double-Unders
5 Snatches 75/50kg

WOD: Friday

WOD: Friday

Are you in Groundhog Day?

*Best wishes to Adam from the 6.00am crew on his wedding today!!!

21-18-15-12-9-6-3 reps for time of:
Thruster
Bar Facing Burpees
*Pick a weight for the Thruster that gives you a shot to go UB for each round.
*20 min. cut off.
*Yes I know some of you will be having terrible flash backs to 14.5 but please note that there are two significant differences – 1. the weight for the Thruster is up to you and 2. there IS a cut off. Come in and see what this workout feels like when it’s scaled appropriately to your abilities.



madi snatch

WOD: Thursday

Happy 18th Birthday to Madi Napper!!!

EMOM x 20:
Clean Pull + Hang Clean + Push Jerk
*start light and move up in weight as you go.
*movements cannot be combined.

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WOD: Wednesday

Turn your phone into a powerful training tool – Digital Age.

A. 21-15-9 reps of:
Front Squat
*Each round is for load.
*You have 12 minutes after warming up to complete the rounds.

B. EMOM x 10
Push-ups (you pick the reps).
Sprint 50m