WODs

Four rounds, each for time of:
Row 500m
1 min. Plank
100m Overhead Carry 25/20kg
*Rest between rounds.

A. Pause Front Squat + Front Squat (week 1)
*Pause for 2 seconds at the bottom of the first rep before standing up followed by a regular front squat.
*Use 5-7 sets to work to your max for the day.

B. 21-15-9 reps of:
Back Squat (out of racks)
Push-ups (x 2)
*10 min. cut off.
*Go as heavy as the cut off will allow.

*Well done to everyone who participated in the throw down at CrossFit Logic on the weekend, especially to Luka and Mitch who came second. Also a big thanks to the Coastal crew who came along to support – we really appreciate your efforts.

Come in for some team/partner “fun”.

Both 7 & 8am sessions are running as per normal.

10 Sets:
3 Bent Over Row
*Perform with a x131 tempo.
*Superset set odd numbered sets with 5 Seated Shoulder Press.

Optional Finisher:
Tabata Row for distance.

A. 1RM Front Squat
*This result will serve as a benchmark to compare against after our next strength cycle.

B. Ascend as far as possible in 12 minutes:
3 Thrusters 40/30kg
3 Burpees (over the barbell)
*Increase by 3 reps per movement per round.

*A huge congratulations to Scott and his family on the safe arrival of their baby boy Ethan.

AMRAP in 25 minutes:
100 Skip
30m Bear Crawl
10 x Shuttle 20m

A. Overhead Squat:
10 min. to build to a heavy set of 5.

B. Snatch Balance
10 min. to build to a heavy set of 3.

C. High Hang Snatch
10 min. to build to a heavy single.

*Time to wipe the old records board clean and set some new records for the new gym. Here is your first challenge.

“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*Various scaling options will be provided.

*Please note that we are back to our full timetable this week for all sessions.

7:00am
For time:
10 Strict Pull-ups
50 Overhead Lunges 20/15kg
20 Shuttle Run 20m
40m Bear Crawl
100 Double-unders
40m Bear Crawl
20 Shuttle Run 20m
50 Overhead Lunges
10 Strict Pull-ups

8.00am
Five rounds, each for time of:
Row 500m
40m Yoke Walk
10 Burpee Box Jump-overs 30/24″
*Rest between rounds.

*Please note that Circuit is not on today.

A. 1RM Deadlift

B. 10-1 reps for time of:
Deadlift (50% of part A.)
Burpee (over the bar)
*10 min. cut off.