WODs

10 rounds for time of:
7 Toes to Bar
Run 100m
7 DB Push Press 22.5/15kg
Run 100m
Rest 30 sec.

The Chief
AMRAP in 3 minutes:
3 Power Clean 60/40kg
6 Push-ups
9 Squats
*Repeat for 5 x 3 min. cycles with 1 min. rest between.

*Carry your score from one cycle to the next.

Photo: Courtesy of Grant Williams. I love this photo… but I do wonder what Chris is saying.

We have a great team workout today which is far too complicated to write up!

Don’t stress if you haven’t assembled at team, we will help you with that in the morning.

*We have an awesome team (4-5 people) workout planned for Saturday. Set your alarms and start assembling your teams!

A. 5 Sets: Pause Front Squat + Front Squat (1+2)
*Maintain weight from last week.

B. For time:
Row 500m
50 Dumbbell Snatch 22.5/15kg
50m Bear Crawl

Photo: Thanks to Grant Williams #ClashontheCoast2019

Bench Press: 30-20-10-5 reps for load.
*Increase load on each set.
*Rest as necessary between sets.

Optional:
Tabata Row

A. Death by gymnastic pull.
*Pick your own movement based on your goals/abilities.

B. Five rounds for time of:
12 Knees to Elbows
20 Russian Swings 24/16kg

Photo: Courtesy of Grant Williams- #ClashontheCoast2019

*Look out for a detailed re-cap of the Clash in the coming days, but in the meantime we want to express our immense gratitude to the many people who selflessly helped us with the set up and pack up. It’s events like these that remind us of the many great people that surround us. Chris & Marie.

EMOM x 3:
5 Muscle Cleans
Loading: Fast and unbroken

Rest 1 min.

EMOM x 4:
4 Power Cleans
Loading: Moderately Heavy

Rest 1 min.

EMOM x 5:
3 Cleans
Loading: Heavy singles

Rest 1 min.

For time:
Deadlift/Burpee over barbell (opposing ladder)
10/1 > 1/10 reps.
*Use loading from the final EMOM.

Photo: Courtesy of CrossFit Cooltown. Cooltown Gorilla’s- RXD Winners Clash on the Coast 2019.
Awesome work crew.

The gym is closed today to allow time to get the gym in order after the Clash on the Coast.
A huge thank you to everyone who took part and/or supported our event.
We had a ball!!!
See you all tomorrow…

7:00am
Two options today:
1. Competing on Sunday: Come in and do some active recovery or work on strategy with your team mates.
2. Not competing: Do the programmed workout.

8:00am
If anyone is available to help move some equipment, we’ll gladly accept your help!