5 Sets of 8-10 single leg Tap downs (each side)
*Start on small plate and build in height only as movement quality allows.

A. Front Squats 5 x 5 (2 second pause on 1st & 5th rep)
*Complete 10 Glute bridges between sets.

B. Partner workout
Ascending ladder in 8 minutes:
Thrusters 50/35kg (1-1-2-2-3-3-4-4…)

Photo: The Sunsets are beautiful – let’s enjoy it. Nibbles by the canal this Friday from 5pm.

Five rounds for time:
5 Devil Press 22.5/15kg
15 Toes to bar
50 Double-unders

A. For quality movement
5 sets x Power Snatch + Hang Squat Snatch + Overhead Squats (light load)
* 3 second pause in each catch position.
5 sets – Increasing to moderate load
3-5 sets- heavy/repeatable load

B. AMRAPS in 10 minutes:
7 Overhead Squats (for load)
Run 200m
*Choose a weight that provides feedback but allows for quality movement.

Photo: A huge thankyou to @GrantWilliamsPhotos for capturing CHAD1000X last Saturday. The turn out and effort of our crew was amazing- Thank you everyone.

For time:
10-9-8-7-6-5-4-3-2-1
Dumbbell Bench Press *
Pull-ups
*Choose a weight & pull-up option that allows for mostly unbroken efforts.

Photo: “CHAD 1000X” – What a morning with the most amazing crew. Thank you everyone that completed the workout, supported one another. We got through it together!!! xoxoxo

“CHAD 1000X HERO WORKOUT”
For Time:
1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

This workout is performed in tribute to those affected by mental health challenges and in support of suicide prevention.

As many of you know, Linton recently lost his brother (Travis). Together with Linton, we wanted to honor his brother’s memory (Travis) — and all those we’ve lost to suicide — as well as stand with anyone who may be struggling with their mental health.

We understand the sensitivity of this topic, but we believe it’s important to come together, raise awareness, and support one another. No one should ever feel alone — let’s continue to look out for each other and keep the conversation open. This weekend, we come together as a community to remind each other that you are never alone.

We will be providing a BBQ breaky.
Come and join us for a WOD morning with meaning, great company and conversation.

Reminder:
This Saturday, we’ll be completing the Hero WOD “Chad” — in honor of Travis (Linton’s brother) and all those we have lost. We understand this is a sensitive topic, but it’s one that touches us all. This workout is a chance to come together in support of mental health and suicide prevention — and to remind each other that you are never alone.

For time:
Echo 2000m
30 Burpees
20 Dumbbell Shoulder to overhead 22.5/15kg
20 Burpees
15 Dumbbell Shoulder to overhead 22.5/15kg
10 Burpees
10 Dumbbell Shoulder to overhead 22.5/15kg
Row 1000m

Photo: Mark. Birthday Burpees – what a way to celebrate turning 59 years young than doing something that most people wouldn’t.
At Coastal CrossFit we celebrate by paying up burpees 100- your age(59)= 41 burpees.
Why? Because we can!!
A motto to live by:
“Do today what others won’t, so you can do tomorrow what others can’t” Jerry Rice.

Five Supersets
Deadlift 5-5-5-5-5
Strict Pull-ups 5 x 5
*Increase weight on Deadlifts each round.
* Increase difficulty or add weight to maintain 5 reps unbroken. Hold standard across all sets.

* Mobility
Time to focus on recovery.

Photo: We are sad to be saying Goodbye (for now) to Sonia as she moves back to Victoria. Although you were only with us for a short while you have definitely made an impact at Coastal CrossFit and the wider Sunshine Coast community. We are grateful for your positive energy, knowledge and coaching. We wish you all the best in your new chapter but look forward to seeing you when you are back on the Coast. xoxo

For time:
30 Bench Press 60/40kg
Run 1.6km
20 Bench Press 60/40kg
Run 800m
10 Bench Press 60/40kg
Run 400m

Photo: Kim- Looking forward to having this lady back.