A. For load:
2-4-6-8-10 Front Squats (from Ground)

B. For time:
40-30-20-10 reps
Wall Ball (unbroken sets) 9/6kg

Photo: Don’t let Goody down – wear your FUNKY SOCKS – For FUNKY SOCK FRIDAY!!!

A. Four sets:
Dumbbell Bench Press x 10-12reps
*Hold weight across

B. 12 minute incrementing ladder:
1 Wall Walk (2-3-4-5-6…)
15 Double-unders (30-45-60-75-90…)

Five rounds for time:
Run 360m
15 Chest to bar pull-ups
15 Deadball/Sandbag over shoulder *

*Choose a heavy but repeatable weight.

*Photo: Wishing “Mr Magic” a speedy recovery. PS. He is always happy to have visitors.

“AirForce” WOD
For time:
20 Thrusters 42.5/30kg
20 Sumo Deadlift High-Pulls 42.5/30kg
20 Push Jerks 42.5/30kg
20 Overhead Squats 42.5/30kg
20 Front Squats 42.5/30kg

*Complete 4 burpees at the start of each minute.

With a continuous running clock, perform 4 burpees at the start of each minute then move onto the barbell, completing work in order of the board, until all repetitions have been completed.

As always- suitable scaling will be provided.

Photo: Kim. So proud of this awesome lady. FYI: She is continuing her training in Japan 😉 Photo courtesy of @GrantWilliamsPhotos

Coastal CrossFit will be closed today for the Australia Day Public holiday.
Have a great day with friends/family continuing to celebrate all that is wonderful about our country and the champions we are surrounded by.

We look forward to seeing you all back on Tuesday.

Join Marie at 7am or 8am. Please book in via Mindbody.

You won’t want to miss it!!!

Please note: Coastal CrossFit will be closed on Monday 27th for the Australia Day Public holiday.

Photo: Dob- Missing this guy 🙁

A. In 15 minutes
Front Squats (off the ground)
Build to a heavy set of 5 reps.

B. Two rounds:

In 2:30 minutes:
200m Row/500m Echo/400m Bike
Max reps Wall ball

Rest 2:30 minutes
*45 second

In 2:30 minutes:
200m Row/500m Echo/400m Bike
Max reps Toes to Bar

Rest 2:30 minutes
*45 second