WODs

Please note our Zoom links, warm-up, WOD brief and movement videos can all be found on our members Facebook page.
With further changes implementing the way we do business

A. 5 Rounds of:
Bent over row 8-12 reps
– Barbell or
– Dumbbell or
– Kettlebell
then,
Max effort ‘Push’
– Push-ups
– Dips
*Complete as a super set then rest between rounds

B. 10 minute ascending ladder of double-under:
Pick rep scheme that suits your abilities.
Eg. 2-4-6-8…. Advanced athletes 10-20-30-40…
*Sets must be unbroken to count. If you fail a set eg. 38/40 reps, you must repeat that set until you complete all reps unbroken.
Your score is the total sets unbroken Eg. 60/60.

Note#This is a time to get creative with your equipment. Look around and use what objects you can for static dips- hay bales, kitchen stools, boxes. Think outside of the “box”.

Photo: These little legends are always keen for a WOD. They know how to adapt as well. Who would have thought trampoline for supine rows- I call this brilliant!!!

Please book your ZOOM Sessions- all links found on Facebook members page.

Option 1 – Barbell
EMOM x 20 minutes:
2 Power Cleans +
2 Front Squats +
2 Push Jerks

Option 2 – Dumbell or light kettlebell
EMOM x 20 minutes:
Min 1. 2 Power Cleans/KB Swings +2 Front Squat + 2 Push Jerk (Each side)
Min 2. 10 x 10m Shuttle Run

Option 3 – Kettlebell
EMOM x 20 minutes:
Min 1. 3 Kettlebell Swings + 3 Goblet Squat + 3 Push Press
Min 2. 10 x 10m Shuttle Run

Notes: Choose option depending upon equipment available to you.
Option 1: Pick a weight that allows for good movement. Approx. 30 seconds of work.
Only dump the bar if you have mats. Otherwise aim for unbroken sets (Chris did 80-70kg broken, Marie did 42.5kg unbroken).
Option 2/3: Aim for approx 30 seconds of work.
Scaling: Adjust repetitions and/or range of movement for kettlebell as required. Reduce reps on most difficult movement for you (Eg. 1 Front/Goblet Squat). Move fast on the run.
*The addition of the run for minute 2 is aimed at controlling overall volume of the workout.
*This is designed for you to have some recovery between sets. If you are no longer getting rest reduce weight to allow for repeatable quality movement.

Photo: Mel & Leesa don’t miss a Zoom session- they have been meeting in the park and zooming in together. Awesome work ladies!!

Join us for a Zoom WOD and stay for a coffee.

Warm-up:
Skip x 2 min. or 2 min. run.
then,
3 rounds:
Backward Bend > Inch Worm > Dynamic Hips x 10 > Roll Over > Sit-up & Reach x 7.
Practice Candlestick (determine your own standard of movement).

For time:
20-2 Sprawl
5 x 10m Shuttle Run
10-1 Candlestick
5 x 10m Shuttle Run

Notes:
You should aim to sprint through the sprawls and shuttle runs as these are low cost movements. Place a high priority on achieving the highest movement standard that you are capable of in the candlesticks – these are the crux of the workout.
There should be no need to scale volume if you have picked an appropriate standard of difficulty in the candlesticks.

Photo of the Day: Family “Sip & Stretch” – just the way we like it!!!

Please note: Depending upon weather we will be running a Bootcamp session at the beach from 4pm. Be sure to book in via Members Facebook page.

Don’t forget to RSVP for our “SIP & STRETCH” session at 5:00pm. See you in the ZOOM ROOM- Times are on the Members Facebook page.

A. EMOM x 10 minutes:
‘X’ Push-ups or
‘X’ Handstand Push-ups
*Chose your movement and repetitions and maintain repetitions across all 10 minutes. Think total volume: 6 reps = 60 total.

B. Three rounds for time of:
15 Power Cleans (Fast single), or
25-30 Dumbbell Snatch, or
30-50 Sumo Deadlift High Pulls
50 Squats/Pistols (alternating)

*Choose option Power Cleans, DB Snatch or SDHP) based around the equipment you have at hand.
*If weights are lighter choose higher repetitions.
*Advanced athletes may complete pistols.

Photo: Where are you training? Zoom- take me anywhere & we will WOD together!! Sara – Photo of the day (the only photo posted). Let’s make this a thing. I saw some epic set-ups and surroundings- share it with us.

*Please note that this is the same workout as the Online crew. Please jump on board for some accountability, guidance and banter!

All ZOOM Links are available on our Coastal CrossFit Members Facebook page – See you soon:

Warm-up:
3 rounds of
30 sec. skip
10 x Sit-up & Reach (with backward roll/knees to chest)
30 sec. Samson Stretch (per side/pulse hips)

then,

3 rounds:
Downward dog + ankle mobility
10 x Iron Cross
10 x Scorpion

Workout:
For time:
500 Single Skip
100 Mountain Climbers
50 Toes to Kettlebell/DB/Barbell/Rock
400 Single Skip
80 Mountain Climbers
40 Toes to Kettlebell
300 Single Skip
60 Mountain Climbers
30 Toes to Kettlebell
200 Single Skip
40 Mountain Climbers
20 Toes to Kettlebell
100 Single Skip
20 Mountain Climbers
10 Toes to Kettlebell
*Scaling/notes: Don’t let the big numbers scare you in this workout – these volumes are well within most of your capacity. If you have concerns, reverse the order and work to a cut off eg. 10 min. You can always do it twice if you feel like you over-scaled it.
The most potent part of the workout will be the T2KB (use any object you like to anchor your hands). If this is a weaker area, you can reduce the reps and/or range of motion (eg. work to 90 degrees).
*Advanced athletes may opt for 150-120-90-60-30 double-unders. This will reduce the overall time (possibly) but will certainly add intensity.


*Photo: Our first Zoomers- awesome work crew. Special mention of Josh, Elise, Amanda & Kyra who completed at 5:30am starting in the dark and the rain.

*Hi All,
We have just had some great news!!!As per the very recent announcement regarding training studios we are allowed maximum of 10 people for training.
We will run the 5:30am and 6:30am class via Zoom as arranged then work out a plan moving forward starting with the 9:15am session. We will introduce a book in system to ensure we adhere to the rules and will run additional sessions where necessary to ensure everyone gets a chance to train. Please bare with us through this stage- things seem to be changing very quickly.

5 Rounds for time of:
20m bearcrawl
20m walking lunges
Run 400m

Coastal Members, could you all please take the time to fill in the attached form- http://Online training form
Equipment pick up times are scheduled for 6am, 9am & 5:30pm. Please contact Marie if these times don’t suit.

Warm-up:
2 min. skip then,
Cycle for 2 min.
Backward bend > inchworm > downward dog + ankle mobility > cobra > back to stand
then,
3 quick rounds of:
30 skips/5 sprawls

Workout:
EMOM x 20:
1. 50 Double-unders or 100 skips or 10 x 10m shuttle run.
2. 7-10 Burpees
Advanced option: increase burpee by 1 rep each round.

Notes:
– The double-unders/skipping/shuttle run is based on approx. 40 sec. of work. Scale as necessary if you’re skipping/shuttle running is not awesome!
– Burpees: This is also based on 30-40 sec. of work. Whatever number you pick, the goal is to achieve the full (challenging) 20 minutes. If you choose the advanced option, it should be a possibility to complete the 20 minutes.

“Barbara”
Five rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest 3 minutes between rounds.

Come on in for a surprise WOD. See you at 7am.

For time complete:
Run 1680m
Rest 3 mins
Run 1180m
Rest 3 mins
Run 540m
*This is not intended as a rest day/cherry picking day. Like it or not, running is a great tool for developing cardiovascular fitness. If you’re first reaction to seeing this, is to take a rest day, then we challenge you to turn up!