A. Five rounds for time:
15 Dumbbell Bench Press 2×22.5/15kg
15 Toes to bar
400m Run
B. Optional
4 x Max effort:
Strict Gymnastic Push
or
EMOM x 10 minutes:
‘X’ Gymnastic Push
Comments are closed.
More Stories
🌱SPRING KICKSTART has begun – Join us!!
🌱 SPRING KICKSTART – 4 Week Reset 🌟 “There is no better investment than your health.” Our 4 week SPRING KICKSTART has begun (Monday 6th Oct- Monday 3rd November)…Remember this is just the start.– 4 Week Kickstart– 12+ weeks (Noticeable difference)– 6+ months (Sustainable change) This is the launchpad not the end goal… STEP 1: REVISIT THE BASICSUsing the Checklist below, identify your STRENGTH & WEAKNESSES.Fixing your weakest link will provide the most benefit.Establish 1-2 goals with 2 strategies each to assist you. Sustainable actions are the key to long term success. Commit to the 4 weeks, make positive changes and stay the course. WEEKLY PRINTABLE Chart- Coastal CrossFit Members Join our KICKSTART challenge Facebook page
Sleep Smart: Why It Matters and How to Improve it
Sleep is far more than just downtime — it’s a vital process that allows your body and mindto repair, reset, and restore balance. Quality sleep supports every major system in thebody, from your muscles and hormones to your brain and immune system. The Value of SleepDuring sleep, your body and brain go to work:
WOD: Friday
The announcement for the first workout of the CrossFit Open is at 11.00am today. Please don’t forget our schedule changes to accommodate the judging process for this event. Perform 4 cycles of: 8 Back Squats Double-unders (45 seconds) Strict Chin-ups Row 200m *Choose your own load and reps for the Back Squats/Chin-ups – these efforts should be challenging but not maximal with the goal of repeating the weight/reps for the full four rounds. *This workout is not for time but the idea is that you keep moving i.e. use the walk from one exercise to another as your recovery. *Score = weight/reps/reps/slowest time