WODs

Coastal CrossFit Easter timetable.
We wish you and your families a wonderful and safe Easter.

We will be heading away on a family holiday on Thursday afternoon (18th), and returning the following Thursday (25th). Tom will be running the Tuesday & Wednesday sessions.
We apologies for the inconvenience of no Saturday session, but we hope you understand and we will make this up with additional Sessions upon our return. A workout will also be posted that you can do from home, or better still meet up with others for some Easter fun!!!

THURSDAY 18th- OPEN (NO OPEN GYM)
FRIDAY 19th (Good Friday)- CLOSED
SATURDAY 20th- CLOSED
MONDAY 22nd (Public holiday) 22nd April- CLOSED
TUESDAY 23rd – OPEN (All sessions)
WEDNESDAY 24th- OPEN (All sessions)
THURSDAY 25th(ANZAC Day)- CLOSED
FRIDAY 26th – OPEN (All sessions)

Please don’t hesitate in talking to us if you have any concerns.

A. Turkish Get-ups
Build in weight across 7-10 sets.

B. Five rounds for time of:
15 Toes to Bar
10 Shuttle Run 10m

100 Thrusters for time/load.
*5 Burpees at the start of each minute.
*20 minute time cap.
Note: This workout is based off a hero workout called “Kalsu” where the load is prescribed at 135/95lbs. As a guide, I would recommend a load that you can do around 15 UB reps to make this a survivable experience! Chris.

Photo: Thanks to Tom_Bennet_Photo. Our kids class learning the traffic light system for nutrition.

Today’s WOD is called “Lucky Shot”.  The number of repetitions performed will depend on your accuracy.  Come on in to find out more!!!!

Photo: Paula.  Thanks to Grant Williams for the photo.

For time:
25 Strict Pull-ups
25 Shoulder Press 45/30kg
75 Burpees
25 Shoulder Press
25 Strict Pull-ups
*C2B for advanced athletes.

Three cycles:
AMRAP in 4 min:
21 Deadlift
15 Front Squat
9 Power Cleans
*Rest 4 min.
*Weights: 40/30kg, 60/40kg, 70/50kg

A. Overhead Squat 2-2-2-2-2-2-2
*Pause in the bottom of the 1st rep for 2 seconds.

B. For time:
400m Deadball Carry 30/20kg
400m DB Carry (2x) 22.5/15kg
400m Plate Carry 20kg/15kg

Photo: Thanks to Grant Williams.

A. 30 sec. on/30 sec off x 16 min:
1. 30 sec. HS Hold (wall or free standing)
2. 30 sec. Double/Triple-unders
3. 30 sec. Strict Toes to Bar
4. 30 sec. Row
*This will not be a scored component. The aim is to bias towards skill/strength development with a moderately elevated heart rate.

B. Five efforts:
On the 90 sec.
Run 200m