Three cycles:
3 minutes for max repetitions:
Bike 15/12 cal
15 Burpees
Max Alternating lunge 20/15kg

Rest 3 minutes

3 minutes for max repetitions:
Row 20/16 cal
15 Burpees
Max Dumbbell Thrusters 2x 15/10kg

Rest 3 minutes

Photo: Luke O – Joining Coastal CrossFit in 2012 Luke has always been a quiet achiever. During this years Open he was consistently one of our highest achieving males. Still getting better with age – Keep up the awesome work Luke.

A. Deadlift 5-5-5-5-5

B. For time: 100 -80-60-40-20 Double-unders 50-40-30-20-10 Strict Sit-ups Photo: I have been saving this one! Absolutely love this pic of Dob. Thank you Grant Williams.

A. EMOM x 10 minutes:
‘X’ Gymnastic Pull
*Choose a movement and repetitions based upon difficulty.

B. 15 minutes AMRAP:
10 Push-ups/Dips/Handstand Push-ups
Run 180m

*Choose a push movement that allows you to work through at a steady pace.

Photo: Cam. Smile or gimmace – you decide. Whatever it is, it works for this guy, so is worth a try. Thank you @Grant_a_w photography.

AMRAP in 20 minutes:
10 Box Jump Overs 20″/20″
15 Toes to bar
20 Dumbbell Snatch (Alt) 22.5/15kg

Photo: Libby during this years Open, courtesy of Grant Williams.
What an inspiration!! I was so excited when Libby said she wanted to join us for the IN-BOX OPEN. Returning shortly after having a new baby (Harley) this women never ceases to amaze me!!!
It is wonderful having you back. xoxo

A. Clean Pull + Hang Power Clean + Hang Squat Clean
*Build in load across 7-10 sets.

B. 30 Front Squats for load/time:
Reset every 5 repetitions *
*8 minute time cap.

*Bar must be returned to the ground every 5 repetitions. Intension is Squat Clean + 4 Front Squats, however Power Clean + 5 Front Squats is allowed.
*Aim to go as heavy as possible using your 8 minute cap.

Photo: Chris T – Wall Walks during Open 23.3. If you want to see the not so successful reps check out our members page. Glad you were ok Chris.
Thank you @Grant_a_w photography.

Come and join Dob & Luke for a fun Team Workout.

Team workout (Teams of three)
Ten rounds for time:
3 Wall Walks
6 Deadball over shoulder
Run 100m

*Each partner starts on a different station and rotate through in order. All members must complete their movement before advancing to the next.

* Choose a weight (Deadball) that allows for repetitive movement.

Photo: Greggy smashing out wall walks. It is amazing to see what an extra year and hard work can do. Awesome work Greg!! Photo courtesy of Grant_a_w.

A huge congratulations to our Masters the have made the next stage for Masters League – Greg, Deb, Brad, Michael Walsh, Bodo.
Maybe more to come…

“Nancy”
Five rounds for time:
Run 400m
15 Overhead Squats 42.5/30kg

Compare to last time here

Photo: Karla mid snatch!! Epic photo Grant_a_w.

Clean & Jerk Technique

A. EMOM x 3 minutes:
3 Clean & Jerks (light load)
Rest 1 minute
EMOM x 3 minutes:
2 Clean & Jerks (moderate load)
Rest 1 minute
EMOM x 7 minutes:
1 Clean & Jerk (Build in load)

B. Partner workout
For time:
5-4-3-2-1-2-3-4-5 repetitions:
Unbroken Clean & Push Jerk *
*Choose a weight to allow for linked repetitions.
Both partners to complete all repetitions (29 reps)

Photo: So pumped to seeing Dani A smashing the Open 23.3. Side note: Dani is our in house travel agent. If you are looking to travel Dani is the person to see.

For time:
Bike/Row 2000m/1000m
10 Strict Pull-ups
10 Dumbbell Strict Press
20 Kipping Chest to bar
20 Dumbbell Push Press
30 Kipping Pull-ups
30 Dumbbell Push Jerk
20 Kipping Chest to bar
20 Dumbbell Push Press
10 Strict Pull-ups
10 Dumbbell Strict Press
Row/Bike 1000m/2000m

*Start on Row or Bike and finish on the opposite machine.

Photo: Deb wall walks Open 23.3. One of my favourite moments during the Open. Deb fought with all she had to complete 23.3 RXD. With multiple misses she did not falter in attitude or perseverance. She trusted Dob, took coaching advice and achieved so much. Thank you Grant_a_w – I was hoping someone else was witnessing the same thing as me.
Proud is an understatement!!!

A. Front Squats 3-3-3-3-3

B. AMRAP in 15 minutes:
Run 360m
20 Russian Kettlebell Swings 32/24kg

Photo: Competition was fierce and stakes were high for best dressed – Open 23.3, however Riley came out on top. He didn’t wear the dress and heels through the WOD however his pearls remained in place. Well done Riley- earning 3 points for your team.