For time:
Wall Walks 10-9-8-7-6-5-4-3-2-1
Double-unders 70-63-56-49-42-35-28-21-14-7

Photo: A shout out to our little Wildlife Warrior – Winnie. This little warrior raised over $1700 for the Wildlife Warriors and had a little Boobook owl named after her. We are so proud of you Winnie. Keep doing amazing things!!!

“Daniel”
For time:
50 Pull-ups
400m Run
21 Thrusters 42.5/30kg
800m Run
21 Thrusters 42.5/30kg
400m Run
50 Pull-ups

Photo: Nata – Making 110kg Farmers carry’s look easy.

A. Front Squat 3-3-3-3-3 *Work towards a heavy set of 3. B. AMRAP in 8 minutes: 14 Dumbbell Snatch 22.5kg/15kg 7 Burpees Photo: Chloe at CrossFit Torian 2022. This is one of my all time favourite photos. Look top left for our crew in Red Chloe Supporter shirts. I love zooming in to see the faces on our crew - definitely brings a tear to my eye. I am beyond grateful for @grant_a_w for capturing this special moment.

What a great start to the New Year!! We are still awaiting a few returns but we have most athletes back in the box. Awesome work crew!!

Three rounds for time:
30 Deadlift 85kg/60kg
30 Box Jump 24″/20″
Run 860m

Photo: Greg.
Just about to turn 73years young. Simply put -What a man!!!

Coastal CrossFit is back to full schedule from today.
We hope you all had a great festive season!! It is time to get back into routine and get life back on track. We hope you have missed us!!! We are looking forward to getting our full crew back on board this week.

A. Heavy Triple Push Jerk.

B. Five rounds for time/load:
10 Shoulder to Overhead (Maintain load)*
15 Pull-ups Rest 1 minute
*(Choose a weight that allows for Heavy but unbroken reps)

Photo: Christmas Eve fun. We will try this again in winter 😀

In teams of 3, row as many metres as possible in 30 minutes.
*Run 180m and perform 20 Wall Balls after each effort on the rower.

Photo: Mia. What an exceptional young lady. This girl is bound for greatness in whatever she chooses to persue. We are so happy to have you with us. Xo

Session times: 6:30am, 7:30am, 4:30pm-6pm

A. 1RM Weighted Pull-ups
1 RM Weighted Dip

B. AMRAP in 10 minutes:
10 Pull-ups
10 Dips
50 Double-unders

Photo: We couldn’t be happier that Santa’s Elf joined us for the “12 Days of Christmas”. Just one highlight of the 2022 Coastal CrossFit festive season!!

A. 10 minutes to work to a heavy Clean (Power or Squat)

B. Partner workout:
Incrementing ladder of:
10 Power Cleans *
*Increase in load for each set.
Eg. 40-50-60-70-80kg.
* YGIG format

Photo: Josh working his way through a huge personal best time during the “12 Days of Christmas WOD” Shaving 5.27 off his time.
24.07 (2021) to 18.40 (2022) – What an effort!!!

Please note – Due to huge attendance we have added a 6:30am class to our schedule for the week.

EMOM x 10: 'X' Row Rest 1 minute EMOM x 10 'X' Toes to bar Rest 1 minute EMOM x 10 'X' Dumbbell Push Press

*Athletes will start on various EMOMs and work through.
*Choose calories and reps and maintain across all rounds.

Home workout:
Tabata (8 rounds of 20seconds work/10 seconds rest)
1. Double-unders or Shuttle Runs
2. Strict Sit-ups
3. Push-ups
*Record total repetitions for each movement. Total of 12 minutes work (including rest).

Photo: Deb – Inspiration Award.

INSPIRATION AWARD-
An individual who provides inspiration to peers by challenging themselves towards greater functionality health and fitness and towards leading their best life. This year’s Inspiration award goes to Deb McGrath.

From day/day within the gym, Deb pushes boundaries, aims towards being the best she an be. Encouraging others to sign up and compete at various competitions. Your dedication shows no boundaries Deb. Keep up your great work!!