WODs

A. EMOM x 10 minutes: Gymnastics push

B. Three rounds for time: 14 Turkish Get-ups 22.5/15kg 50 Overhead Squats 20/15kg

Photo: Things got very competitive with our partner WOD.

Partner Workout: AMRAP in 20 minutes: 50 cal air bike (50 stroke change over) 100 Cal Row (25 stroke change over) 20 x 180m Run (Alternating) *Alternate with your partner on each activity until all calories have been completed. Photo: Leah - The latest recruit for the Demolition crew - Team now full. Only 1 week out.

A. Power Clean & Push Jerk *Three cycles of 70-80-90% B. 50/20, 40/16, 30/12, 20/8, 10/4 reps for time of: Double-unders/Burpees

AMRAP in 18 minutes:
Two rounds of:
30 Alternating Lunges 22.5/15kg
15 Toes to Bar
20 Dumbbell Snatch 22.5/15kg
Two rounds of:
30 Alternating Lunges 22.5/15kg
15 C2B Pull-ups
20 Dumbbell Snatch 22.5/15kg
*Continue to alternate Toes to Bar/C2B every 2 rounds until time is complete.

Photo: Introducing Greg- our newest member at Coastal CrossFit. At 71 years young this man is one hell of an athlete. Lloyd wasted no time in recruiting him for our IN-BOX OPEN!!! We are excited to have you on board Greg!!.

We have a full house tomorrow and a great partner workout planned.

For time:
Run 560m
50 Ball Slams
Run 560m
75 Russian Kettlebell Swings 24/16kg
Run 560m
2 minute plank hold
Run 560m
50 Toes to Kettlebell

* One partner starts on the run/other on the movement then swap over. Both partners need to complete their activity prior to starting the next activity.

Photo: Mel & Fran – our Goddesses. You must feel the love when your Team Captain works so hard to get you on board. Love your work Kim.

A. 7-10 sets:
Push Press + Push Jerk + Split Jerk
*Build in weight from moderate to heavy across the sets.

B. Four rounds for time of:
Run 360m
50 Air Squats

Photo: Best of luck to our Masters League competitors for their final WOD.

4 rounds: Row 500m 15 Deadball over the shoulder Bike 30 cal. 100 double unders -each exercise is individually timed. - 45 min time cap.

In three minutes: 21 Front Squats 60/40kg 21 Toes to bar Max reps burpees (over barbell) Rest 3 minutes In three minutes: 18 Front Squats 60/40kg 18 Toes to bar Max reps burpees (over barbell) Rest 3 minutes In three minutes: 15 Front Squats 60/40kg 15 Toes to bar Max reps burpees (over barbell) Rest 3 minutes In three minutes: 12 Front Squats 60/40kg 12 Toes to bar Max reps burpees (over barbell) Rest 3 minutes

EMOM x 5 minutes:
Min 1. 2 Cleans
Min 2. 4 Cleans
Min 3. 6 Cleans
Min 4. 8 Cleans
Min 5. 10 Cleans
*Complete 3 cycles
* Cleans are to be completed unbroken
* 5 minute rest between cycles
* Choose your own load and maintain for the cycle. Increment load each cycle.

A. EMOM x 10 minutes:
Gymnastics Pull *
* Choose your own movement and repetitions

B. Four cycles:
2:30 on/ 2:30 off:
Run 360 m
Max reps hand release push-ups