WODs

A. Power Snatch Waves
Working off 1RM Power Snatch
70% x 3, 75% x2, 80% x 1
75% x 3, 80% x2, 85% x 1
80% x 3, 85% x 2, 90% x 1

B. Five rounds for time:
7 Power Snatch *
Runs 180m
*Choose a weight that allows for touch & go repetitions.
10 min cap.

AMRAP in 20 minutes:
10/7 Dips
15 Walking Lunges
50m Sandbag carry 45/35kg
15 Walking Lunges

A. EMOM x 10 minutes:
3 Strict Pull-ups *
*Perform the most difficult version of strict pull-up you can maintain

B. Three rounds for time:
100 Double-unders
50 Sit-ups

Join Luke at 7am or 8am.
7am is booked with 3 in reserve. We would love to spread numbers between the sessions- please join us at 8am if you can.

Partner workout

Two rounds:
In 10 minutes complete:
50 Shoulder to Overhead 60/40kg
15 Synchro Burpees (Over barbell)
50 Power Cleans 60/40kg
15 Synchro Burpees (Over barbell)
Max reps Chest to bar Pull-ups

*Share barbell work anyhow.
Burpees – bar facing

Score: Reps per round + Total reps

Photo: It is amazing watching the capabilities of our Masters athletes – Gail during “CHAD”. Photo courtesy of @GrantWilliamsPhoto. xoxo

Two rounds for time:
Row 800m
30 Wallball 9/6kg
Run 860m
30 Wallball 9/6kg

Strict Press 2-2-2-2
Push Press 3-3-3-3
Push Jerk 4-4-4-4

B. Two rounds:
Max repetition Unbroken Push-ups
Rest 2 minutes
Max repetition Unbroken Strict Pull-ups
Rest 2 minutes

Photo: Harry. Working hard and making great progression. Well done Harry. We are excited to see what you can achieve.

20 minute AMRAP:
7 Toes to bar
12 Hang Dumbbell Snatch 22.5/15kg (alternating)
35 Double-unders

Optional finisher:
2 Rounds:
Hollow hold x 30 seconds
Strict leg raise x 10
Glute bridge x 10

A. Front Squats 5-5-5, 3×5 (Pause on 1st & 5th rep)
*Work from ground for 3 working sets (incrementing in load), then move into the rack holding weight for 3 heavy sets.

B. Three rounds for time (12 minute cap)
5 Squat Cleans 70/50kg
Run 100m
20 Alternating lunges (body weight)
Run 100m

Photo: Goody completing “CHAD”. This man is definitely all heart.

For time:
15 Burpee Broadjumps (1m)
then,
1-2-3-4-5 Ring Muscle-ups
Run 50m
then,
30 Burpee Broadjumps (1m)
then,
5-4-3-2-1 Ring Muscle-ups
Run 50m
then,
15 Burpee Broadjumps (1m)

Photo: Saturday sessions are the best!!! It is a chance for athletes that train at different time through the week to come together to share some pain and laughter. It made my weekend to have Bodo & Fran (brother & sister) have the chance to train together and absolutely smash the WOD.

Share the love of Coastal CrossFit- Bring a friend to join us in the session.
This session is suitable for all abilities.

Partner workout:
For time:
8 Rounds (4 each)
100m Farmers Carry (2×24/16kg Kettlebell)
Run 200m,
8 Rounds (4 each)
Sandbag hold
10 Burpee Pull-ups,
8 Rounds (4 each)
Echo 500m
20 Wall ball 9/6kg

*Each partner will start on opposite movements, then swap.

Photo: Shout out to Brad & Goody. Both of these legends weren’t able to join us lasts Saturday for “CHAD” so they arranged a 5:30am effort. Great effort guys!!!