WODs

Join Luke at 7am or 8am. Please ensure you have booked in via Mindbody.
7am is currently full but there is plenty of space available for 8am.

Five rounds for max repetitions:
Minute 1: Weighted Box Step-ups 20″ (15kg/10kg Dumbbell)
Minute 2: Toes to Bar
Minute 3: Kettlebell Swings 24/16kg
Minute 4: Rest

Snatch Technique
EMOM X 5 minutes -
Light load 3 position:
High hang - Hang - Ground
*Pause in catch position
Rest 1 minute
EMOM X 5 minutes -
Light to moderate load 3 Snatch:
Ground + 2 Hang Snatch
*Smooth cycling
Rest 1 minute
EMOM X 8 minutes -
Increment in load
2 Snatch (Touch & go) B. Optional extra:
3 rounds:
Row 400m /Echo 1000m
Rest approx 1:1

A. Dumbbell Bench Press
4 x 8-10 reps *
*Maintain weight across

B. Choose one of the following:
Option 1:
For time:
21-15-9 reps:
Pull-ups
Hand release Push-ups

Option 2:
21-15-9 reps:
Chest to bar pull-ups
Dips

Option 3:
9-6-3 reps:
Ring/Bar Muscle-ups
Strict Handstand Push-ups

Photo: Wishing this young champion a speedy recovery.

For time:
30-25-20-15-10-5 Wall ball 9/6kg
Run 360m
*Goal is to complete wall ball unbroken.

Photo: A huge shout out to Mel - Moving from strength to strength. It is so awesome seeing you push yourself and achieving!!

A. Turkish Get-ups
3-3-3-3 (per side)
Work to a heavy (not maximal) set of 3 per side.

B. For time:
1-3-6-9-12-15 Wall Walks
10-30-60-90-120-150 Double-unders
Time cap: 15 minutes

C. Optional Extra:
Core & Shoulder stability-
3 x 30m Kettlebell/Dumbbell Overhead Walks
Rest between efforts
*Single Kettlebell 15m (Left) & 15m (Right)
*Advanced use double kettlebells

Photo: It am stoked to have Jesse setting up to take on the roll of Team Captain for the 2026 IN-BOX OPEN. This is going to be FUN!!!

A. Overhead Squats 4 x 6 reps
*Maintain load across all sets

B. Partner workout (YGIG)
Seven sets (each) of:
5 Power Cleans (Touch & Go)*
7 Toes to bar
*Choose a weight that allows for repeatable sets. Rest only while your partner is working.
Format: P1 – Power Clean/P2 – Power Clean, P1- Toes to bar/P2- Toes to bar

Optional Extra:
Three rounds:
2 x 10 seconds efforts (per side) Bird Dog
2 x 10 second efforts (per side) Deadbug
2 x 10 second efforts – Glute Bridge

Photo: It’s almost CrossFit OPEN time- We do things a little differently at Coastal CrossFit.
Can’t wait for the IN-BOX OPEN. Congratulations to our team Captains who will be leading the charge- Linton, Will, Gayle & Jesse.
GAME ON….

Partner workout
A. 0-6 minutes: Max calorie Row
Working minute on/minute off,
6-12 minutes: Max rep Wall ball
Working 30 seconds on/30 seconds off

Rest 3 minutes

B. 0-6 minutes: Max X 10m Shuttle Run
Working minute on/minute off,
6-12 minutes: Max rep Burpees
Working 30 seconds on/30 seconds off

A. Overhead Squats 3 x 8
*Maintain load across sets

B. For time:
12-9-6 Hang Squat Snatch 50/35kg
24-18-12 Toes to bar

Photo: Our 1st IN-BOX OPEN 2026 Team Captain – Linton.
REGISTER HERE this is a community event you don’t want to miss.
The CrossFit OPEN our way!!

A. Five cycles of 5 Man makers.
Man maker- Push-up + Row (left + right) + Deadlift + Muscle Clean + Strict Press

Rest as needed between efforts
*Maintain load across all sets

B. Mobility

For time:
30-60-90-120 second Plank
Run 100m-200m-300m-400m
30-60-90-120 second Sandbag Bearhug carry 45/35kg
Run 100m-200m-300m-400m
30-60-90-120 second Suitcase hold 2x32kg/24kg
Run 100m-200m-300m-400m

Photo: Luke during the Open 2025.
It is almost our favourite time of year (OPEN TIME) – Feb. 26-March 16
3 weeks of Community, Fun, Challenge & Achievement.
If you are new to the Open- Learn more here