WODs

Christmas Day- Public Holiday

We are CLOSED TODAY- Enjoy your day off with friends and family. We are back on board as of Monday- be sure to check out the reduced timetable and book in via Mindbody.

With the festive season upon us, I wanted to take a moment to say
Thank you….

Thank you to each and everyone of you who make our community what it is. After more than 12 years at Coastal CrossFit, the box and CrossFit bring me as much joy as when we started.

We are so grateful to be surrounded by an amazing group of people who inspire us on so many levels (not just in the box).

Long term health and happiness is the key to a successful and fulfilling life- great people, challenges, adventures and laughter is what makes this journey amazing.
My bucket is full …
We have laughed together, cried together (through some pretty S*&! WODs) gotten up to many shenanigans and I wouldn’t want it any other way…

From the Saliba family to yours- thank you.

We wish you all a magical Christmas and look forward to all of us getting even better in 2022!

Lots of love, Marie, Chris, Chloe & Jesse. xoxoxo

WOD: Friday

Reminder: Starting today Coastal CrossFit will run off a Reduced time table for the next two weeks.
Christmas Eve (Today) Session 7:30-9:00am with Marie (my last session for the year)
WOD- Starting at 7:30-8:30am
Open Gym- 7:30-9:00am

Team Workout:
Three cycles for max repetitions:
1 minute on each station:
1. Thrusters 20/15kg
2. Dumbbell Snatch 15/10kg
3. Row
4. Strict Sit-ups (feet anchored)
5. Burpees

Rest 1 minute.

*Team members to start on each station, then rotate through in order of the board I.e. Strict Sit-ups> Burpees> Thrusters>DB Snatch>Row (All members to rest at the same time). Repeat for a total of 3 cycles.

Score = total repetitions of the team/Number of team members = average work per person.

Photo: Christmas Kimberley- Coastal CrossFit version of “Elf on a shelf”. We have the best one 😀
Thankyou to Grant Williams photography.



WOD: Thursday

A. Front Squats 5-5-5-5-5
*Pause on the 1st and 5th rep of each set

B. Partner workout.
20 x 180m run

YGIG format. Complete 10 x 180m each.





WOD: Wednesday

A. Bench Press, 4 x 8-10reps *
* Hold weight across all sets

B. Max unbroken double-unders in 8 minutes.
*Complete a 30sec plank each time you break.

Photo: JD during the “12 Days of Christmas”. Courtesy of Grant Williams.
Such a huge effort hitting the WOD RXD for the first time. It is great having you back in the box JD. Keep up the awesome work!!!

WOD: Tuesday

For time:
Run 560m,
Five rounds of:
15 Deadlifts 70/50kg
15 Toes to bar
then,
Run 560m

*Advanced athletes scale up to 85/65kg

Photo: Kim during “12 Days of Christmas”. I am no photographer but think the composition of this photo is perfect!!
A huge shout out to Grant Williams for coming in for every session and capturing the love, pain, joy and struggle of the WOD. Thank you on behalf of everyone.

WOD: Monday

For time:
“Jackie”
1000m row
50 Thrusters 20/15kg
30 Pull ups

Rest 5 min

2000m Bike
50 Hang power cleans 20/15kg
30 Hand release Push-ups

*Advanced athletes scale up to Handstand Push-ups.

Photo: Friday saw many of our athletes join our 500/750/1000 CLUB. Congratulations to Lloyd 1000, Sara 750 & Andy 500. Many more to come this week, and so many athletes extremely close 😀

WOD: Saturday

A great day for the “12 Days of Christmas”. It was amazing to see so many people having a red hot go. A special mention of Mel, Libby, Jo & JD who hit the workout for the first time RXD. What a way to celebrate Kim’s birthday!!!

We have a big crew tomorrow. Come and join us at 7am for a “FUN” surprise WOD.

Note: The WOD will take into account the affects of the “12 Days of Christmas”.

ROMWOD is also optional.

Photo: Leigh & Michael sharing Christmas Cheer for our “12 Days of Christmas” WOD.

WOD: FRIDAY

Bring you Christmas Cheers and get your JINGLE ON for the 12 Days of Christmas!!!
Come and cheer the afternoon crew on and then enjoy some ice cold beverages, nibbles by the water. (From approx. 4pm for those that have already completed the WOD).
Extra credit to those that arrive in Christmas attire.

“The 12 Days of Christmas”
1. Front Squat 50/35kg
2. Power Cleans 50/35kg
3. Hand Release Push-up
4. Pull-ups
5. Deadlift 50/35kg
6. Toes to Bar
7. Ball Slams 12/9kg
8. Burpees
9. Goblet Squat 22.5/15kg
10. Dumbbell Snatch 22.5/15kg
11. Shuttle Run (10m)
12. Thrusters 50/35kg
*Performed in the order of 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 etc.

Compare to last time here.

WOD: Thursday

*Reminder: “12 Days of Christmas” WOD will be on all sessions Friday. Presentations and a beverages from 6pm. Hope to see you all there.

A. EMOM x 4 minutes:
3 Jerks
Rest 1 minute
EMOM x 4 minutes:
2 Jerks
Rest 1 minute
EMOM x 7 minutes
1 Jerk

*Jerk can be either Push Jerk or Split Jerk.

B. Choose one of the following options, keeping in mind the “12 Days of Christmas” WOD is on Friday.

Optional: ROMWOD

Option 2: 100cal for time:
Choose bike, row or ski erg.

Photo: Mel. Could not have been prouder of this lady stepping it up to RXD on Wednesday WOD. Sooooo good!!!!



WOD: Wednesday

For Time: Run 800m, the Seven rounds of: 12 Single arm Kettlebell deadlifts (right hand) 10 Single arm Russian Kettlebell swings (right hand) 8 Single arm Overhead Lunge (right hand) 12 Single arm Kettlebell deadlifts (left hand) 10 Single arm Russian Kettlebell swings (left hand) 8 Single arm Overhead Lunge (left hand)



Photo: Congratulations to this amazing women – Nata. Being part of your life journey has been awesome. We know you are going to be shine in where ever life takes you!!!