A. Front Squat 7-7-7-7
*Pause in the 1st and 7th rep for at least 1 sec.
B. Three rounds for time of:
25 Wall Ball 9/6kg
Run 200m
Walking Lunge 30m 20/15kg
Run 200m
A. Front Squat 7-7-7-7
*Pause in the 1st and 7th rep for at least 1 sec.
B. Three rounds for time of:
25 Wall Ball 9/6kg
Run 200m
Walking Lunge 30m 20/15kg
Run 200m
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GOOD FRIDAY 29th March- CLOSEDSaturday 30th March – OPENEASTER Monday – 1st April – CLOSED From our family to yours,Wishing you a wonderful Easter. Hold you loved ones close and enjoy your time with friends and family.Lots of love, Marie, Chris, Chloe & Jesse. xoxoxo
WEEK 3 UPDATE: With the final OPEN Workout completed it is time to reflect on the past 3 weeks and what a great 3 weeks it has been. Overall points for WEEK 3:Week 3 Spirit of the IN-BOX OPEN – LukaBy huge vote win congratulations Luka. You have done your team and Coastal CrossFit proud.Luka travelled to Japan solo and found a CrossFit box to complete the Open 23.3. We are so proud of you Luka – what a champion. Week 3 Best Dressed – Robbie Morton. With so many amazing dress ups the votes came in thick and fast, but with only 1 winner. Masters Female (Amendment was required)Deb 1stKim 2ndJo 3rd Masters Male – Brad 1stMark 2ndRobbie 3rd Open WomenChloe 1stNata 2ndMarie 3rd Open MaleChris 1stDob 2ndLuke B 3rd WEEK 2 UPDATE:This is definitely the best part of the year on the CrossFit calendar. It has been amazing watching so many athletes take on the IN-BOX OPEN for the first time this year. With only 1 week to go and our after IN-BOX PARTY this Saturday we would love to get as many people through the WOD on Friday night from 4pm, and Saturday morning. This way we can let our hair down and get our dance shoes out ready for a great night!! Overall points for WEEK 2:All participants earnt 1 point for their teams – Go Teams!!!Note: For those unable to participate due to injury but are still involved and support their teams earn a point.WEEK 2 Spirit of the IN-BOX OPEN – Lexi.Consensus voted Lexi as this weeks spirit. What an inspirational effort. Lexi was not going to participate in this years open, however last minute was convinced to join Team24. She was nervous taking on 24.2 but hit it RXD and came out on top, achieving more than she thought possible. To top it off, she repeated on Monday to better her overall score. Awesome work Lexi. You should be so proud!! You have earnt 3 points for your team. WEEK 2 Best Dressed – Lydia. Bringing the IN-BOX dress ups to new heights (obviously I love it!!) Lydia has surprised us with a new outfit each week. This week was super close between Lydia and Gretchel with Lydia receiving 1 extra vote overall. Dressed for success and earning 3 points for his team. Winning athletes Each week the top 3 athletes – Male & Female Open and Male & Female Masters 50+ years will be awarded 1st place (3 points) 2nd place (2 points) 3rd place (1 point).Great work to everyone- Masters Female (Amendment was required)Jo 1st Kim 2ndDeb 3rd Masters Male – (Amendments was required)Robbie 1st Andrew 2ndMichael 3rd Open WomenChloe 1stNata 2ndMarie 3rd Open MaleLuke B 1stChris 2nd Bodo 3rd WEEK 1 UPDATE:What an amazing week in the box. A huge thankyou to our Team Captains. The teams were clearly distinguishable in their colours and there were some awesome individuals dress ups. Snatches & Dumbbells really shone overall. The Barbie girls were especially cute – roller skating Barbie a highlight for me!!! A special mention of Grant who once again has captured so many special moments- from all of us thankyou, thankyou, thankyou!!! Be sure to follow his Instagram @GrantWilliamsPhotos Week 1 done and dusted and WEEK 2 just about to kick off. Ohhhh the excitement and anticipation!!! Overall points for WEEK 1:All participants earnt 1 point for their teams – Go Teams!!!WEEK 1 Spirit of the IN-BOX OPEN – Olivia EnglishWhat an inspirational and emotional effort. Olivia’s 1st IN-BOX Open after only being with us for a short time. She pushed herself well outside of her comfort zone and achieved more than she thought she could. What an absolute super star!! What was even more special was her Dad (Adrian) counting her through the workout and sharing in her joy. Olivia’s efforts have earnt 3 points for her team. WEEK 1 Best Dressed – Bernie. Due to injury Bernie is unable to physically compete in the Open, however he has taken on the role of Team Captain and cheer squad. Bernie was voted Best dressed via majority vote, earning 3 points for his team. Winning athletes Each week the top 3 athletes – Male & Female Open and Male & Female Masters 50+ years will be awarded 1st place (3 points) 2nd place (2 points) 3rd place (1 point).Great work to everyone- Masters FemaleDanielle 1stKim 2ndDeb 3rd Masters MaleRobbie 1st Brad 2ndMichael 3rd Open WomenChloe 1stNata 2ndMarie 3rd Open MaleLuke B 1stChris 2nd Bodo 3rd
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 Three rounds for max reps of: 1 min. Wall Ball 10/6kg 1 min. Power Clean 35/25kg 1 min. Box Jumps 24/20″ 1 min. Thrusters 35/25kg 1 min. Burpees (jump onto plate) 1 min. Rest 8.00am A. Push Press + Push Jerk (2+1) *Build over the course of the sets but don’t max out. B. 4 sets: Pause Front Squat (3 sec. pause) + Front Squat *Try to maintain last weeks heaviest for all 4 sets. C. Five rounds for time of: 15 Wall Ball 12/8kg Run 200m