WODs

A. 15 minutes Snatch Technique
Snatch Pull + Hang Power Snatch + Power Snatch

B. 3 Rounds for time:
15 Hang Power Snatch 42.5/30kg (Intermediate 35/25kg)
50 Double-unders

Seven rounds for load:
5 Front Squats
Run 360m

*Aim to hold heaviest load across all sets
*Barbell taken from ground

Photo: We are super excited to welcome Nata into our coaching team. Nata will be interning over the next while developing her coaching skills. As a Coastal CrossFit member for over ten years she has become such a valued member of our community, a great athlete and friend. Welcome on board Nata!!!

Technique focus:
With a partner YGIG for quality movement
A. Incrementing ladder of Gymnastic Pull
1-2-3-4-5-6-7-8-9-10
then,
B. YGIG 5-7 sets:
‘X’ Toes to bar
then,
C. Incrementing unbroken Wall ball
2-4-6-8-10…20

*For less advanced athletes build up, then hold reps, Eg. 1-2-3-4-5 and hold 5’s.
Note: This is not for time. This session is designed to give you time to focus on improving your quality of movement and progressing in repetitions.

Both 7am & 8am Sessions are on. Be sure to book in.

A. Handstand skills

B. Incrementing ladder in 16 minutes:
1 Wall Walk
2 Chest to Bar Pull-ups
20 Squats
*Increment Wall walks x 1, Chest to bar x 2 per round

A. 20 minutes:
Clean Pull + Hang Power Clean + Hang Squat Clean
*Move through with technique focus.

B. 3 cycles:
Minute on/minute off:
Max Power Cleans *

*Choose your own weight.

Photo: Josh has been a great part of our community for many years. We will definitely be sad to see him go, but wish him the best of luck as he takes on a new doctor role in Ipswich next week. You’ll always be a part of Coastal CrossFit. We look forward to seeing you when you are up this way.

For time:
Run 1.6km
40/30 Push-ups
Sandbag carry 180m
40/30 Push-ups
Sandbag carry 180m
40/30 Push-ups
Run 1.6km

Photo: It is great to see Billie back in the gym. Thank you @GranWillamsPhoto

Two rounds:
AMRAP in 4 minutes:
Bike 1000m
Max V-ups

Rest 4 minutes (complete 60 second plank during rest)

AMRAP in 4 minutes:
Row 500m
Max Dumbbell Snatch 22.5/15kg

Rest 4 minutes (Complete 45 second Flexed arm hang during rest)

Photo: A great photo of Luka. Thank you @GrantWilliamsPhoto

Welcome back everyone- it was great to see so many people back in today!!!

For time:
Burpee Pull-ups (1-3-6-9-12-15-21)
Double-unders (10-30-60-90-120-150-210)

20 minutes cut-off

Photo: It has been a while since we saw this beautiful man in the box. Looking forward to having you back Dob.

We are back to full schedule.
If we haven’t seen you in the box yet it is time to get back into routine.
We look forward to seeing you all back in the box this week.

A. Seven rounds:
3 Front Squats + 3 Back Squats
*Increment or hold load
*Re rack between Front Squat and Back Squat.

B. Partner workout:
10 Rounds:
10 Thrusters 40/30kg (Intermediate 35/25kg)
* Aim for unbroken thrusters
*YGIG format – both partners complete 100 reps.
*12 minute cap.


Photo: For those looking for a bit of an extra challenge this year CrossFit competition season is not to far away. We have Masters HQ & Masters League kicking off soon. Our biggest competition of the year CrossFit Open kicks off 29th February CrossFit Open Registration