WOD: Wednesday
A. Push Press 5×5
*Use approx. 80-90% of 5RM
B. Flight simulator
Ascend as far as possible in 10 minutes:
10-20-30-40-50…. Unbroken Double-unders
WODs
WOD: Tuesday
In 3 minutes complete:
30/22 Cal Row
20 Dumbbell Snatch 22.5/15kg
Max burpee box jump overs 24/20"
Rest 1 minute between rounds.
Continue until 50 burpee box jump overs are completed or 4 rounds.
30/22 Cal Row
20 Dumbbell Snatch 22.5/15kg
Max burpee box jump overs 24/20"
Rest 1 minute between rounds.
Continue until 50 burpee box jump overs are completed or 4 rounds.
WOD: Monday
For time:
8 Wall walks
30 lunges (2x 22.5/15kg)
15 bar muscle-ups
8 Wall walks
30 lunges (2x 22.5/15kg)
12 Bar muscle-ups
8 Wall walks
30 lunges (2x 22.5/15kg)
9 Bar muscle-ups
8 Wall walks
30 lunges (2x 22.5/15kg)
15 bar muscle-ups
8 Wall walks
30 lunges (2x 22.5/15kg)
12 Bar muscle-ups
8 Wall walks
30 lunges (2x 22.5/15kg)
9 Bar muscle-ups
WOD: Saturday
Join Nata at 7am. (Only 1 class this morning).
Partner workout
AMRAP in 24 minutesP1: 20 wall ball
P2: 20/16 row
(Swap) then,
Plank 60 second (same time)
P1: 15 toes to bar
P2: 16/12 cal echo
40 second Deadhang (same time)
P1: 100 double-unders
P2: 10 deadball over shoulder
20 sec Flexed arm hang (same time)
Partners complete their element, then swap. After a complete effort both partners move onto the static hold together. Picture: Join us on the 14th June for Burpees for Braveheart's. Bring your friends for a community morning in support of a great cause - $10 donation to bravehearts.
WOD: Friday
10-9-8-7-6-5-4-3-2-1 reps for load:
Bench press
Deadlift
Front Squats
*Choose a different weight for each movement and maintain load across all repetitions. All reps must be completed unbroken.
40 minute cap
Scale: Technique focus:
For Quality 7 sets x 5 repetitions
Bench Press (or Dumbbell Bench)
Deadlift (or Sumo Deadlift)
Front Squats (or Goblet squats/Air Squats)
Bench press
Deadlift
Front Squats
*Choose a different weight for each movement and maintain load across all repetitions. All reps must be completed unbroken.
40 minute cap
Scale: Technique focus:
For Quality 7 sets x 5 repetitions
Bench Press (or Dumbbell Bench)
Deadlift (or Sumo Deadlift)
Front Squats (or Goblet squats/Air Squats)
Compare to last time here- http://www.coastalcrossfit.com.au/2024/11/13/wod-thursday-608/
WOD: Thursday
A. Clean Pull + Hang Power Clean + Hang Squat Clean
B. For time:150 Kettlebell Swings 24/16kg *
* Complete 10 Air Squats at the start of every minute.
10 minute cap
WOD: Wednesday
A. Turkish Get-ups
3-3-3-3-3 (per side)
B. Five rounds, for quality movement:
Row 250m
30 second Handstand Hold
20 Strict Sit-ups
Rest approx. 1 minute between rounds
3-3-3-3-3 (per side)
B. Five rounds, for quality movement:
Row 250m
30 second Handstand Hold
20 Strict Sit-ups
Rest approx. 1 minute between rounds
WOD: Tuesday
Three rounds for time:
1000m Run
20 Chest to bar pull-ups
10 Sandbag Squats 45/35kg
55+ 35/25kg
1000m Run
20 Chest to bar pull-ups
10 Sandbag Squats 45/35kg
55+ 35/25kg
WOD: Monday
A. Push Press 5RM
B. For time:15-12-9-6-3
Dumbbell Hang Clean 2 x 22.5/15kg
Dumbbell Push Jerk 2 x 22.5/15kg
Burpees over dumbbell
WOD: Saturday
Come and join us at 7am to say farewell to Blake as he heads off to the ARMY.
Blake you are an absolute champion and will be missed!!
Chloe's Cafe will be open in the morning for coffee and food.
Partner workout
AMRAP in 30 minutes:
360m Tethered run
100m Fireman carry *
Medicine ball Sit-ups X 30
Deadball over shoulder X 20
Blake you are an absolute champion and will be missed!!
Chloe's Cafe will be open in the morning for coffee and food.
Partner workout
AMRAP in 30 minutes:
360m Tethered run
100m Fireman carry *
Medicine ball Sit-ups X 30
Deadball over shoulder X 20