Please note: Reduced Timetable this week:
7:30am-8:30am (WOD)
7:30am-9:00am (Open Gym)
3:30pm-4:30pm (WOD)
3:30pm-5:00pm (Open Gym)
Three cycles of:
In 4 minutes:
Run 360m
Max reps Dumbbell Snatch 22.5/15kg
Rest 1 minute
In 4 minutes:
Run 360m
Max reps Burpees
Rest 1 minute
After a great festive season and relaxation it is now time to kick back into gear. It was great to be back in the box with the morning crew today and I look forward to seeing more of you this week.
Please note: Reduced Timetable this week:
7:30am-8:30am (WOD)
7:30am-9:00am (Open Gym)
3:30pm-4:30pm (WOD)
3:30pm-5:00pm (Open Gym)
Three rounds for time of:
50 Squats
15 Hang Power Cleans 50/35kg
20 Toes to Bar
Please note: Reduced Timetable this week:
7:30am-8:30am (WOD)
7:30am-9:00am (Open Gym)
3:30pm-4:30pm (WOD)
3:30pm-5:00pm (Open Gym)
EMOM x 30minutes:
Max cal/reps
Min 1: Row (Cal)
Min 2: Rest
Min 3: Bike (Cal)
Min 4: Rest
Min 5: Shuttle Runs x 10m
Min 6: Rest
We hope you all had a fabulous New Year and are ready to get back into some great training.
A huge thankyou to Olivia, Kaya and Gill for keeping the gym operating while we were away. It was great to see good numbers at each session 😀
Please note: Reduced Timetable this week:
7:30am-8:30am (WOD)
7:30am-9:00am (Open Gym)
3:30pm-4:30pm (WOD)
3:30pm-5:00pm (Open Gym)
10-9-8-7-6-5-4-3-2-1 reps of:
Front Squats * (taken from ground)
Gymnastic Push
Gymnastic Pull
*Choose a weight/movements that allow for mostly unbroken sets, maintaining an elevated heart rate.
*Gymnastic Push: Push-up, Dips, HSPU
Gymnastic Pull: Ring Row, Pull-up (kip/strist), C2B (kip/strict), weight C2B.
Wishing you all a healthy, happy and fabulous New Year!! Despite a few obstacles 2021 has been great, but 2022 is going to be even better. Spread the love 😘
Wishing everyone a Happy New Year!! We hope your festive season has been filled with love, laughter and adventure. We look forward to seeing you all soon.
Partner Chipper:
50 Calorie bike
100 Toes the Kettlebell
50 Dumbbell Thrusters (2x15kg/2x10kg Dumbbell)
100 Burpees
50 Lunges (left+ right = 1 rep) (2 x 15kg/2x10kg DB)
100 Calorie row
*Share work anyhow between partners. Only 1 person working at a time.
A. Partner workout:
AMRAP in 20 minutes:
Partner 1: Run/Row 200m
Partner 2:
5 Power Cleans 60/40kg
10 Push-ups/Decline/HSPU
*Partners to complete their work prior to swapping.
* Choose a weight to allow for consistent reps on the Power Cleans, and a difficulty of Push movement that allows for mostly unbroken repetitions.
Photo: Libby – Our quiet achiever and the most humble person you will meet, hitting the “12 Days of Christmas” RXD. Keep doing exactly what you are doing!!
Complete for time:
400m Row x 4 each
Rest as necessary
800m Bike x 4 each
*Each partner to complete 4 efforts on row and bike.
Start on either row or bike, complete all efforts before changing over to next machine.
Photo: Welcome Andy to Coastal CrossFit 500 CLUB. Awesome work 👍
Scheduled Class 3:30-4:30pm, OPEN GYM 3:30pm-5:00pm. Be sure to book in via Mindbody.
EMOM x 20 minutes:
Minute 1: Dumbbell Push Press
Minute 2: Pull-ups
*Choose your own weight Push-press (aim for 7-10 reps per minute)
*Choose your own gymnastic pull and reps (flexed arm hang/strict/kip/C2B/Muscle-ups)
Be mindful of total volume: 3 pull= 30 reps, 10 pull = 100reps.
*We hope you all had a wonderful Christmas with friends and family. We encourage you all to keep moving over this time.
Some suggestions to keep you motivated- pick some things you enjoy doing, get out in nature, grab a training buddy.
Reminder- WOD will run from 7:30-8:30am. Open gym is available anytime throughout the scheduled 1.5hour time block. Be sure to book in via Mindbody.
Five rounds for time:
20 Box Step-overs (15/10kg single dumbbell)
30 Kettlebell Swings 24/16kg
75 Double-unders
Photo: Congratulations to our first athlete Bodo to join our “Coastal CrossFit Immortals Club” – with over 1600 attendance (since 2011). What a huge achievement- your self discipline, frequency and consistency towards health and fitness is inspirational. Thank you for everything you have and continue to bring to our community.