Partner WOD

For time:
Part A: Complete 75 Shoulder Press 40kg (30kg). The partner that is not performing presses must be in the chin over bar position (top of a pull-up) for the shoulder presses to count.  As soon as the person performing the chin over bar comes down, swap and repeat until you have completed the 75 repetitions.
Part B: Power Clean 75kg (50kg) 20 reps. Alternating between partners each rep.
Part C: Complete a 1km Row. One partner must statically hold the top of a Deadlift 100kg (70kg) while the other accumulates metres.  As soon as the barbell moves from the top position, swap and repeat until the 1000m are rowed.

Only one bar will be used per team and weight changes will be part of your time.

The video below will give you an idea of the format however the movements and reps/distance are different.

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The Plan for the Open: The CrossFit Open starts this week which involves completing one workout per week for five weeks. Unlike normal workouts, these workouts need to be judged to competition standard and validated by Coastal CrossFit in order for them to count towards your score.
At this stage (and this may change) our main session for the workouts to be validated will be Saturday morning starting at 7.30am as well as Friday during open gym time. The Saturday morning session will vary in duration depending on the time domain of the workout and the number of athletes and judges we have on hand. We are also extending the Open Gym time for the next five weeks to alleviate some congestion on Saturday mornings. Open gym will now run between 3.30-5.15pm.
We do ask for your patience during this process as we have a rather large job to do on top of our normal operations. If you have a legitimate reason that you cannot attend either the Open Gym or Saturday morning, please let us know and we will do our best to get your workout validated. Second chance efforts at a workout will only be given if time permits and once all first time efforts have been through.
If you are not competing, please still feel free to attend the Saturday morning session as a normal workout. You will complete the competition workout as your WOD as per normal (without a judge).
Finally, please feel free to bring your friends and family along to cheer you on. This is a great event and having a good support crew on hand can make a real difference to your result.

Men’s Singlets: If you’re after some super cool apparel; we have an order of Men’s Coastal CrossFit training singlets which should be available at the end of the week.  The price is $20.00 – grab one before they sell out!

The CrossFit Open: Time to get excited people – The 2012 CrossFit Games season is upon us. Weather you are a newbie or a games contender, we want you on our team. All you have to do is register and pay $10 via the CrossFit Games site and participate in 5 workouts over 5 weeks. Please be sure to select Coastal CrossFit Queensland as your affiliate and Coastal CrossFit Queensland as your team. Don’t regret missing your chance to participate in the early years of the fastest growing sport in the world. Speak to Chris or Marie if you have any questions.