In 3 minutes:
21 Dumbbell Shoulder to Overhead (2×22.5/15kg)
60 Double-unders
Max Wall Walk
Rest 1 minute

In 3 minutes:
18 Dumbbell Shoulder to Overhead (2×22.5/15kg)
60 Double-unders
Max Wall Walk
Rest 1 minute

In 3 minutes:
15 Dumbbell Shoulder to Overhead (2×22.5/15kg)
60 Double-unders
Max Wall Walk
Rest 1 minute

In 3 minutes:
12 Dumbbell Shoulder to Overhead (2×22.5/15kg)
60 Double-unders
Max Wall Walk
Rest 1 minute

In 3 minutes:
9 Dumbbell Shoulder to Overhead (2×22.5/15kg)
60 Double-unders
Max Wall Walk
Rest 1 minute

Photo: Mark G. The best neighbour we could ask for. We are so happy to have him join our crew. We look forward to sharing your health and fitness journey with you!!

Ten rounds for time of:
9 Toes to Bar
Run 100m
14 Kettlebell Swings 24/16kg
Run 100m

Photo: Deb. Missing this smile.

A. 15 minutes:
Power Clean + Hang Power Clean

B. 21-15-9 reps of:
Power Cleans
Dips
*Choose a weight that allows for touch and go batches of power cleans.

Photo: Tiara.
Our job as a coach is helping individuals achieve to their potential. Building their confidence and belief in line with what you know they can do is one of the most rewarding parts of coaching. Tiara it is so awesome being a part of your many achievements – this is only the beginning…

A. Back Squat 5-5-5-5-5

B. Partner workout
Ascend as far as possible in 8 minutes:
Dumbbell Thrusters (2×15/10kg)
Pull-ups

*Advanced athletes complete 2×22.5/15kg, Chest to bar pull-ups
Each partner must complete their activity prior to swapping. Each partner completes all repetitions of each movement.

Photo: Who is keen for the Fittest 3. Get your team together and be ready for registration.

Come and join us at 7am for a CrossFit Games inspired workout.

For time:
30 Deadball over the shoulder *
Run 2000m
360m Front carry *

*Choose your deadball and front carry weight.

Photo: Ben. Consistency brings rewards and this guy is on fire. Keep up the great work!!!

Come and join Luke B for some Open Gym Fun!!!
Work on your skill development- Gymnastics, Olympic lifting, etc. Guidance will be provided.

Beginning on an 8-minute clock, complete as many rounds as possible of:
20 Toes to bar
50 Double-unders
15 Front Squats 50/35kg
20 Toes to bar
50 Double-unders
13 Front Squats 60/42.5kg
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
20 Toes to bar
50 Double-unders
11 Front Squats 70/50kg
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
20 Toes to bar
50 Double-unders
9 Front Squats 80/57.5kg
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
20 Toes to bar
50 Double-unders
7 Front Squats 90/65kg

Stop at 20 minutes.

Photo: Elyse. Our Coastal CrossFit ladies are like fine wine – getting better with age. When you continue to get better at life, age is just a number. Keep doing what you are doing Elyse – you are smashing it!!!

A. Five x 7 cycles:
Strict Dumbbell Complex*
Push-up
Single arm row (Left & Right)
Muscle Clean
Strict Press
*Maintain load across all sets. Using your previous results here aim to maintain your second heaviest load across all sets.

B. Option extra
Accumulate 3 minutes in L-Sit or ROMWOD.

Photo: Luke O – aka the quiet assassin 😀 Thank you to Danielle for the pic.

Perform 2 efforts of each of the following:
Row 500m
Bike 1000m
Run 560m
*Each effort is individually timed. Score = all times added together.
*Rest as necessary between efforts.

Photo: Torah – It is great to have you back in the box and already smashing it!!!

Five rounds for time:
30 Wall Ball 9/6kg
20 Burpees (onto 20kg Plate)
10 Chest to Bar Pull-ups *
*Advanced athletes complete strict Chest to Bar Pull-ups.

Photo: A shout out to Kim who has been putting in the hard yards these past few weeks. In prep for the Masters League Kim has been completing 3 additional sessions each week specifically working weaknesses. Go Kim!!! We can’t wait to cheer you on in Melbourne.

A. Touch and go Power Clean 2-2-2-2-2-2-2

B. 10 – 1 reps for load and time of unbroken:
Power Cleans
Dips
*Maintain load across.
*Pick from Ring Dips, Bar Dips, Box Dips, etc.

Photo: Andy. So great to see Andy back on the barbell.