WOD: Saturday

AMRAP in 30 minutes:
Run 360m
60sec hang
15 Dumbbell Push Press 2×22.5/15kg

Photo: Kimberley. Wishing one of my most favourite humans, wonderful early 40th birthday celebrations. You deserve only the best life has to offer – great friends, love, laughter and adventures. We love you!!!

WOD: Friday

We are open as usual tomorrow.

Twenty rounds for time:
2 Cleans *
4 Burpees
6 Wall ball 9/6kg

*Cleans= 1 Power Clean + Hang Squat Clean (must be linked).

Photo: One of my favourite Torian Pro photos thanks to Grant Williams @grant_a_w
This was our most memorable and emotional event!! With a stadium of people were behind her Chloe hit her goal weight for a complex (3 Cleans+2 Front Squats+Jerk @75kg).
Zoom in the see the reaction of the Coastal support crew (in red). The best crew ever!!!

WOD: Thursday

A. Front Squats 6 x 4 @80%

B. Partner workout:
Ascend as far as possible in 10 minutes:
100m Row
200m Row
300m Row … etc.

or 200m Bike
400m Bike
600m Bike… etc.

WOD: Wednesday

A. EMOM x 10 minutes:
Strict Toes to Bar *
*Choose your own repetitions.

B. For time:
100 Double-unders
75 Russian Kettlebell Swings 24/16kg
50 Sit-ups
80 Double-unders
60 Russian Kettlebell Swings 24/16kg
40 Sit-ups
60 Double-unders
45 Russian Kettlebell Swings 24/16kg
30 Sit-ups
40 Double-unders
30 Russian Kettlebell Swings 24/16kg
20 Sit-ups
20 Double-unders
15 Russian Kettlebell Swings 24/16kg
10 Sit-ups

Photo: This smile says so much. Thank you to Chloe’s personal photographer @grant_a_w .Grant Williams – we couldn’t be more grateful for you capturing so many moments and memories over the weekend. Sorry/not sorry for all of the Chloe spam 😀
Thank you for your understanding!!

WOD: Tuesday

A. EMOM x 4 minutes:
6 Thrusters (Light load)
Rest 1 minute
EMOM x 4 minutes:
4 Thrusters (Moderate load)
Rest 1 minutes
EMOM x 10 minutes:
2 Thrusters (Heavy load) *

*Use the first two EMOMs as warm-up efforts in preparation for the final EMOM. Aim to go as heavy as you can for the 2 reps, maintaining weight across 10 minutes.

B. Partner workout.
10 minute AMRAP:
10 Bar Facing Burpees *

Photo: The best support crew ever!! Many are missing from this photo but the sea of red couldn’t be missed. Thank you everyone of you. xoxoxo

WOD: Monday

What a weekend. We could not be more humbled by the love and support shown to Chloe and our family over this weekend. Thank you so much to everyone that made the trip and sent messages of support from near and far. And for those that provided comfort when I became too emotional (bound to happen!!) – We are extremely grateful. From the bottom of our hearts thankyou. This weekend was a testament to the most amazing community we have around us.

We are extremely proud of Chloe, not for just taking the overall win but for all the smaller points that make her the athlete and person she is.
She executed every workout to plan, displayed virtuosity in movements and remained humble and composed as always. I am so proud of the beautiful relationship Chloe and Chris have, working together as athlete and Coach. This brought me to tears often over the weekend.

Four x 3 minutes efforts:
15 Pull-ups/Chest to bar
15/12 Cal Row
Max Dumbbell Snatch *

Rest 3 minutes

*Choose your own weight for Dumbbell Snatch.

WOD: Friday

Reminder: Only 5:30am & 6:30am sessions will run today. We will be heading to the Torian Pro first up. All other sessions Friday & Saturday are cancelled. Thank you to our amazing crew for your ongoing support. xo

21-15-9-15-21 reps for time of:
Overhead Squats
Knees to elbow.

Photo: Here we go….. Torian Pro 2022. Get ready for some Chloe spam 😀

WOD: Thursday

Five sets for load:
3 Strict Press +
3 Push Press +
3 Push Jerk

*All 9 reps are to be completed unbroken.

Photo: Torian Pro arena 2021. Chloe will be registering Thursday for the Torian Pro 2022. Thankyou to everyone that have been sending beautiful message of support. We are looking forward to having our amazing crew together with us for the weekend. For those that haven’t been able to make it we will miss you, but Chloe will be doing us all proud.
Chloe is ready and soooo excited!!!

Torian Pro weekend schedule can be found here

WOD: Wednesday

For total reps:
7:30 Row (for calories)
7:30 Man Maker Box Step Over 2 x 15/10kg DB’s
7:30 Bike (for calories)
7:30 Flexed Arm Hang/L-sit (accumulate seconds) 1 sec. = 1 rep.

WOD: Tuesday

A. Front Squats 5×5 @ 75%

B. AMRAP in 10 minutes:
5 DB Deadlift (RH)
5 DB Hang Snatch (RH)
5 DB Front Squat (RH)
5 DB Overhead Lunge (RH)
5 DB Deadlift (LH)
5 DB Hang Snatch (LH)
5 DB Front Squat (LH)
5 DB Overhead Lunge (LH)

Photo: 3 man sit-ups: One of the cutest things I saw over the weekend.