Two rounds:
AMRAP in 4 minutes:
Bike 1000m
Max V-ups

Rest 4 minutes (complete 60 second plank during rest)

AMRAP in 4 minutes:
Row 500m
Max Dumbbell Snatch 22.5/15kg

Rest 4 minutes (Complete 45 second Flexed arm hang during rest)

Photo: A great photo of Luka. Thank you @GrantWilliamsPhoto

Welcome back everyone- it was great to see so many people back in today!!!

For time:
Burpee Pull-ups (1-3-6-9-12-15-21)
Double-unders (10-30-60-90-120-150-210)

20 minutes cut-off

Photo: It has been a while since we saw this beautiful man in the box. Looking forward to having you back Dob.

We are back to full schedule.
If we haven’t seen you in the box yet it is time to get back into routine.
We look forward to seeing you all back in the box this week.

A. Seven rounds:
3 Front Squats + 3 Back Squats
*Increment or hold load
*Re rack between Front Squat and Back Squat.

B. Partner workout:
10 Rounds:
10 Thrusters 40/30kg (Intermediate 35/25kg)
* Aim for unbroken thrusters
*YGIG format – both partners complete 100 reps.
*12 minute cap.


Photo: For those looking for a bit of an extra challenge this year CrossFit competition season is not to far away. We have Masters HQ & Masters League kicking off soon. Our biggest competition of the year CrossFit Open kicks off 29th February CrossFit Open Registration

Wishing Nata a wonderful weekend as she completes her CrossFit Level 1. Nata we are so excited to have you on board with us and know you bring so much to our crew as a coach. Enjoy every moment!!!

Luke will be taking both 7am & 8am sessions. Please ensure you have booked in.

A. Deadlift – Build to a triple in advance of workout weight

B. Seven rounds for time:
7 Deadlift 100/70kg (Int 80/55kg) (60/40kg)
10 Push-ups/Dips/Handstand Push-ups
20 Air Squat

20 minute incrementing ladder:
1 Muscle-up
Run 180m
2 Muscle-ups
Run 180m
3 Muscle-ups
Run 180m
*Continue with format increasing Muscle-ups x 1 rep each round.

Photo: Suns out, Guns out!!
The man, the legend, the leader of the gun club – Lloyd (aka Eldo).
Thank you @GrantWilliamsPhoto

Five to Seven cycles, each for time:
3 Wall Walks
6 Power Snatch (Aim touch & go) 42.5kg/30kg
12 Box Jumps over 20″/24″

Rest 2 minutes

*Advanced athletes complete seven rounds.

Photo: Sophie during the “12 Days of Christmas”. What an amazing young lady. Already Sophie has accomplished so much, and it is just the beginning. Thank you @GrantWilliamsPhoto

A. Overhead Squats 5-5-5-5
Front Squats 10-10-10-10

B. Partner workout
EMOM x 10 minutes:
30seconds max calories (any machine)
*Allow 5 second transition for partner swap
Record total calories for partnership.

Photo: Happy birthday to Fran!! I love this photo of these two beautiful matching girls (Mumma and daughter Winnie).

Happy New Year beautiful people!!
We can’t wait to see you all back in the box.

As we welcome in 2024, this is a great opportunity to set some goals for the coming 12 months and beyond.
As always, we promote sustainable actions, repeated daily as the key to success. Surround yourself with the right people who will help you become the best version of you.

This week sessions- WOD and or Open Gym for all sessions.
6:30am – 8:00am
4:30pm – 6:00pm

Five cycles:
AMRAP in 3 minutes:
6 Dumbbell Hang Power Clean & Jerk (2 x 22.5/15kg)
6 Burpees
6 Toes to Bar

Rest 2 minutes.
*Restart each effort where you finished on the previous.

Coastal CrossFit is closed today.

We wish you all the most fabulous start to 2024.
May you be surrounded by the right people that help you shine and bring all the great things life has to offer!!!

To our Coastal CrossFit community- Thank you for the best 2023!!

The love and support for one another makes all our lives better – Good health, lots of laughter and adventures. Looking forward to continuing to learn, laugh and grow with you all.

Join us for our last WOD for the year. Both 7am & 8am will be running.

“Unknown & Unknowable”
This will be a fun, challenging morning.

Be sure to bring a towel and change of clothes – you’ll definitely need it!!!

Photo: Many don’t know Sara’s (Sas) story – her battle with breast cancer and the rollercoaster of emotions that have followed these past few years. Sas’s epic battle through the “12 Days of Christmas” WOD was a great way to end the year – proving your inner strength, courage & determination!!!
Keep it going Sas – 2024 is going to be a great year!!