5 minute: Row (cal)
5 minute: Air squat
3 minute: Hand release push-ups
3 minute: Toes to bar
1 minute: Flexed Arm Hang (sec)
1 minute: L-Sit (sec)
Photo: Welcome back Kate. We are looking forward to seeing what you can achieve.
12 minutes to establish a 1RM Clean (Power or Squat)Three rounds for time:
Five rounds for time of:
Walking lunge 15m
Photo: It has been great having Chris G back on track after Covid. If you haven’t trained with this guy you are missing out!! His wicked sense of humor can make any grueling workout bearable but it’s even better if he appears to be suffering more than you. A huge thank you for always encouraging everyone around you, your high fives on a run and your not so subtle jokes…. You are a huge part of our community- Thank you!!!
20-2 reps of Wall ball 9/6kg 10′
*One partner completes wall ball while the other completes push-ups. You can not move on until each person has completed their repetitions.
Photo: Welcome Tash – A new face in the box. You may see her sprinting pass you on the run. This girl is fast!!
EMOM x 20 minutes:
Minute 1. Run 200m
Minute 2. Turkish Get-ups 22.5/15kg
Photo: Meet Michaela. Michaela joined Coastal CrossFit for our final Zoom sessions. Since then, outdoor sessions and now regular training in the box. Since starting with us it has been awesome to see her confidence and abilities grow. It makes me so proud to be a part of her achievements. Awesome work- keepsmashing goals!!
Seven rounds for time of:
7 Hang Power Cleans 70/45kg
7 Burpees (over barbell)
7 Toes to Bar
Photo: Welcome Henning. It is awesome to have so many new faces in the gym. Even better is having an awesome crew who make everyone feel welcome. We love our community!!!
7 Rounds of :
Pause Front Squat + Front Squat 1+2 reps (Climbing in weight)
Dumbbell Shoulder Press 8-10 reps (hold weight)
*Complete 1 x Pause Front Squat then 2 x Front Squats, super set with dumbbell shoulder press.
* Rest as necessary between rounds.
In 35 minutes:
Run big loop, then in remaining time:
AMRAP of “Cindy”