Photo: Matt and Fran enjoying a donut and Corona in the Nevada desert on their wedding day!
Partner WOD
For time:
25 Push-ups
50 Kettlebell Swings 24/16kg
25 Pull-ups
50 Double-unders
25 Burpees
50 Wall Ball
25 Box Jumps 24/20″
While one partner works through the reps the other partner must be holding a barbell (80/55kg) at the top of the deadlift. Swap as many times as you like – each time the barbell is put down the other partner must stop work.
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COASTAL IN-BOX OPEN – LET’S HIT THIS TOGETHER!!! TEAM CAPTAIN ANNOUNCEMENT: TBA SIGN UP HERE – $35 Participation ($10 for Team captains to cover any costs + $20 event costs). Read below to learn more… Our goal at Coastal CrossFit Queensland is to educate and inspire you to become the best version of yourself. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plan. Heck, watching your teammates GO is inspiring!!!Every year, CrossFit HQ runs an event called “The CrossFit Open” (Be sure to read the link if you don’t know about it). Doing the Open our way…The goal of our IN-BOX OPEN is community participation-help one another push that little bit extra, have some fun and achieve together. Add in some light hearted banter and a party at the end – what more could you want?? For the past few years we have done the Open our way and have the best time doing it!!!For many of our members we’re not interested in finding out how fast you can exercise against 400,000 other people worldwide. We ARE interested in helping you push to new levels in fitness, level up your life, and get high fives from our Coastal family. Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so!! SIGN UP HERE – $30 Participation ($10 for Team captains to cover any costs + $20 event costs). COASTAL IN-BOX OPEN.The HOW?All registered athletes will be allocated to a team. We’ll divide you up into four teams, each with a Team Captain and an awesome team name.Individuals/Teams will earn points each week by:1. Participating (1 point per participant),2. Top three winners in Open division and Masters 50+ (1st – 3 points) (2nd -2 points) (3rd – 1 Point),3. Spirit (3 points) (by member vote)4. Best dressed (3 points) (by member vote). We will have a weekly and running IN-HOUSE SCORE CARDS.The Team with the highest TALLY after 3 weeks WINS!!! REGISTRATION/DRAFT MORNING TEAM ALLOCATION-The Ultimate Team- Bernie & Gretchel (Colour Red)Chloe, Cal, Jesse, Nicole, Caitlin, Paula, Brad, Billie, Sas, Henning (TT4) Team Twenty Four – Lou & Deb (Colour Blue)Chris, Luke O, Marie, Sally, Libby, Andrew, Robbie, Danielle, Jo, Anna, Leiah, Bodo, Lexi, Sam B Snatches & Dumbbells – Lydia & Amie (Colour Pink)Luke B, Ash, Tilly, Dani A, Kirthi, Mark F, Greg, Penny, Sammy Flex Appeal – Adrian & Lloyd (Colour Orange)Dob, Taz, Nata, Lizzie, Chan, G-Dwag (aka Grant), Michael, Kim, Faiz, Luka, Karla Date – Saturday 7am – 24Feb Registration will happen between now and February 29th. We want everyone participating. On Draft morning we will get together in person or join us on Facebook to watch your name be pulled from a hat. Unlike school, EVERYONE GETS PICKED. Then the Captains work hard to get you on board for the ride!! We want you to sign up this year; are you really going to say no to our awesome team captains? I don’t think so!!! BASIC RUNDOWNWe will complete one workout each week for three weeks (WOD released by CrossFit HQ). Workout times –WOD 24.1: Saturday 2th March & Monday 4th March (all sessions)WOD 24.2: Saturday 9th March & Monday 11th March (all sessions)WOD 24.3: Final WOD- FRIDAY NIGHT IN LIGHTS 15th March (PM Sessions) & Saturday 16th Mar (Goal to get everyone through by Saturday) End of OPEN Party – TBA REGISTRATION – CROSSFIT OPENYou can also sign up for the Open the CrossFit Games Site to check your rank worldwide. Please note# This is a separate registration. HOPEFULLY WE HAVE CONVINCED YOU TO SIGNED UP….. NOW LET’S HAVE SOME FUN!!!
7:00am brief- please be on time. WORKOUT 18.4 21 deadlifts (102/70kg) 21 handstand push-ups 15 deadlifts (102/70kg) 15 handstand push-ups 9 deadlifts (102/70kg) 9 handstand push-ups 21 deadlifts (143/93kg) 50-ft. handstand walk 15 deadlifts (143/93kg) 50-ft. handstand walk 9 deadlifts ((143/93kg) 50-ft. handstand walk Time cap: 9 minutes Or Scaled: WORKOUT 18.4 21 deadlifts (61/43kg) 21 hand release push-ups 15 deadlifts (61/43kg) 15 hand release push-ups 9 deadlifts (61/43kg) 9 hand release push-ups 21 deadlifts (83/61kg) 50-ft. bear crawl 15 deadlifts (83/61kg) 50-ft. bear crawl 9 deadlifts (83/61kg) 50-ft. bear crawl Time cap: 9 minutes Please be sure you watch the standards video prior to coming in.
