WODs

7am & 8am sessions are both on our regular time table.
7am is currently full but space is available at 8am. Come and join Luke. Please book in via Mindbody.

Five supersets:
2 X 15m Barbell front rack carry *
4 x 15m Farmers carry *

Rest between rounds
* Put down at 15m mark
* Maintain load across rounds

A. Overhead Squats 10-10-10

B. For time:
3-6-9-6-3 reps:
Wall Walks
10 Burpees

Photo: Mark M- It is great to have this champion back in the box.

A. 20 minute AMRAP:
8 Toes to bar
12 Kettlebell Swings 24/16kg
16 Lunge

*Run 180m after every 3 rounds.

Photo: We are surrounded by amazing people and inspiration!!!
Greggy is at the top of my list 😀

For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Dumbbell Bench Press *
Strict Pull-ups
10 x Weighted Sit-ups

*Choose a weight that allows for mostly unbroken sets of bench press.

Photo: We love Drop Ins at Coastal.
It was great meeting Nicky and have her join us over the festive season - see you next time!!

A. Power Clean Waves
Working off 1RM Power Clean
70% x 1, 75% x1, 80% x 1
75% x 1, 80% x 1, 85% x 1
80% x 1, 85% x 1, 90% x 1 (repeat for 3 cycles)

B. For time:
Run 2km (Weir & back)

Photo: Congratulations to our two Masters Legends Deb & Alison who are currently competing in the Master HQ Online. Thank you to Paula for your on going support as judge and cheer leader!!!

A. Five rounds for time:
50m Deadball/Sandbag bearhug carry 45/35kg
10/7 calorie Echo
Rest 1 minute

Rest 2 minutes (between A & B)

B. Five rounds for time:
15 Dumbbell Thrusters 2×15/10kg
14/10 calorie Row
Rest 1 minute

Photo: Sally’s last training day at Coastal.
Wishing Sally, Max, Ted & Elias all the very best as they head to Thursday Island for their next big adventure.
While we’re sad to say goodbye (for now), we are incredibly grateful for everything you have brought to our community and for the friendships we share. You will always be part of the Coastal CrossFit family, and we can’t wait to see where this exciting new chapter takes you.

Both 7am & 8am will be running. If anyone can switch from 7am to 8am it would be greatly appreciated.
7am Full class + reserves. Plenty of space in 8am.

Three rounds for time:
30/22 Push-ups
30 Hang Dumbbell Snatch 22.5/15kg
30 Wall Ball 9/6kg

Photo: Even when life takes you in different directions, you’re never far from our hearts or our community. Missing this legend and loving every time Amie pops back in for a visit. Coastal CrossFit will always be your home. xoxo

A. Two rounds, each movement for time:
Row 750m
Echo 1800m
Ski Erg 400m
Complete in any order.
Rest as necessary between efforts.
35min time cap.

B. Mobility

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)

*Scale- Chest to bar pull-ups, Pull-ups

A. Deadlift 5 X 5

B. Ten minute AMRAP:
30 Russian Kettlebell Swings 24kg/16kg
30 Squats

Photo: The OPEN is just around the corner 😁 Our favourite time of year.
We will be running the IN-BOX OPEN so will be needing 4 Team Captains to lead the charge. Please get your nominations to Marie.