WODs

A. EMOM x 4 minutes:
1 Snatch every 20seconds*
*Light load. Maintain across.
Rest 1 minute
EMOM x 4 minutes:
1 Snatch every 30 seconds *
*Moderate load. Maintain across.
Rest 1 minute
EMOM x 10 minutes:
1 Snatch *
* Build in load to a heavy single

Note: Snatch can be any style (Power or Squat).
Use the first two EMOMs as a progressive warm-up and move well.
Practice movements that will allow you to go as heavy as possible in the later EMOM.

B. Partner workout
For time:
150 Dumbbell Snatch *
*Choose your own weight
*Share reps anyhow between partners.

“Pyramid Double Helen” (run slightly modified)
For Time:
Run 1200m
63 KB Swings 24/16kg
36 Pull Ups Run
800m 42 KB Swings
24 Pull Ups
Run 400m
21 KB Swings
12 Pull Ups

*If this looks daunting you can take the pairs option where both team mates will run but the rest of the work is shared.

Photo: Team Challenge. Shared pain is always better 😀

Five sets:
Dumbbell Bench Press 10-15 reps
Pendlay Row 8-10 reps
*Maintain weight across all sets
*Rest as necessary between movements.

Aim for 15reps bench/10reps for pendlay row on first set, and aim to hold numbers high across all sets.

Photo: Sam.
So great seeing Sam moving from strength to strength. Focusing on the foundations are always the best way forward and it is paying dividends. Awesome work Sam!!!

In 3 minute complete:
20 Dumbbell Snatch 22.5/15kg
15 Toes to Bar
Max reps Box Step Overs 22.5/15kg

Rest 3 minutes
*Repeat for 5 cycles, decrease dumbbell snatch by 2 reps each time (I.e. 20-18-16-14-12 reps)

A. EMOM x 4 minutes:
1 Clean, every 20seconds (Light load)
Rest 1 minute
EMOM x 4 minutes:
1 Clean, every 30 seconds (Moderate load)
Rest 1 minute
EMOM x 10 minutes: 1 Clean (Increment in weight)

B. Back Squat (Cycle 2, week 4- Deload)
40% x 5
50% x 5
60% x 5 

We hope you all had a great weekend and are ready for a fabulous week of training. Let’s kick the week off with a benchmark WOD.

“Nancy”
Five rounds for time of:
Run 400m
15 Overhead Squats 42.5/30kg

Come on in for a “FUN” surprise WOD with Marie.

Partnered workout.
You Go, I Go (YGIG)

For time:
100 Pull-ups (Advanced athletes scale up to Strict)
*Perform 3 burpees each time you change over
200 Kettlebell Swings 24/16kg
*Perform 5 burpees each time you change over
300 Wallball 9/6kg
*Perform 7 burpees each time you change over

*Reps don’t have to be unbroken
*Burpees to be paid while you partner completes repetitions (only member who has tagged out).

Photo: Russell. Have you ever seen anyone this happy to do thrusters??

A. 7-10 rounds of:
1 Hang Squat Clean + 2 Front Squats *
*Move from a moderate to heavy load.

B. Back Squat (5-3-1) (Cycle 2: Week 3)
75% x 5
85% x 3
95% x 1+ 
Wendler 5/3/1 – For those that are interested in the background. The results from our previous cycles say it all.

Photo: One of our newest members – Martha.
Welcome Martha and Daniel (son) to Coastal CrossFit – we are looking forward to what you will achieve over the coming months and years.

It can be quite daunting stepping into a new environment (especially a gym) however after taking the first step we find our members don’t turn back. Why? We are not just a gym. We are the place people come to become the best version of themselves and are supported every step of the way by our amazing community.