For time:
0-5mins
75 Wall ball 9/6kg
5 minutes until completion:
50 Toes to bar +
50 Pull-ups
At the start of minute 5 complete 30 Double -unders, at start of minute 6 complete 20 Squats. Continue to alternate this buy in format until Toes to bar/Pull-ups are completed.
*20 minute cap
Photo: Ted - A CrossFitter in the making. Thank you Deb for his very own barbell and plates. The perfect thing to have when watching Mum do her WOD. Xo
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🔥 EXTRA’S CLUB – JULY EDITION 🔥Let’s turn those weaknesses into strengths 💪 This July, we’re launching the EXTRA’S CLUB – your chance to level up by committing to a personal goal and working on it consistently. Pick one focus for the month — something that challenges YOU.💥 Strict Pull-ups💥 Mobility work💥 Handstand practice💥 Bigger Biceps (join Lloyd’s GUN CLUB 💪)💥 Core strength💥 Or anything that moves you forward! 🕒 Just 10 minutes extra, 3 days per week — before or after class.This is about building small, powerful habits that compound over time. Strength, aesthetics, movement quality — it all counts! ✅ A board will be dedicated to the EXTRA’S CLUB so you can track your focus.✅ Want extra accountability? Buddy up with someone working on the same goal! No need to wait for New Year’s – your improvement starts NOW.Write your name, pick your focus, and let’s get to work! 👉 What’s your extra for July?
🚨 WE’RE LOOKING FOR A COACH! 🚨📍 Warana – Sunshine Coast, QLD Coastal CrossFit is putting the feelers out for an experienced CrossFit Coach to join our crew! We’re looking for someone with flexibility (think self-employed or part-time availability) who can coach the occasional class and step up during holiday periods when we step away from the business. This role will work alongside our current awesome coaching team. 👊 About You: This is a casual, flexible role perfect for someone who wants to stay involved in a top-tier affiliate without a full-time commitment. 🙌 You’ll be coaching an amazing, supportive community that values quality coaching and consistency. 👉 Check us out: www.coastalcrossfit.com.au 📧 Sound like you?Contact Marie & send your resume to: coastal.crossfit.qld@gmail.com Let’s chat!
*Please note that we are back to our normal schedule of 7.00am and 8.00am (performance development) today. Let’s see how the weather looks in the morning before we decide on the WOD. See you at the gym. Tanya receiving her highest rank prize for 13.5
