WODs

For time:
1080m Run
63 Kettlebell Swings 24/16kg
36 Pull-ups
720m Run
42 Kettlebell Swings
24 Pull-ups
360m Run
21 Kettlebell Swings
12 Pull-ups

Photo: Chloe mid broadjump. Thanks to Andy Holt for the photos.

Clean Waves:
65-70-75%
70-75-80%
75-80-85%
80-85-90% (x 3)
*Rest as necessary between lifts.

Optional:
Tabata Row

Photo: Lloyd putting in the hard yards for his team. Thanks to Andy for photo.

EMOM for as long as possible:
Min 1. 10 Wall Ball 9/6kg
Min 2. 20 Double-unders
*Add 1/2 reps per minute until failure.

Photo: Nina, Deb & Jo.
Taking the park workout option on Saturday. Well done ladies.

A. Power Snatch + Hang Squat Snatch
3 sets: 5 x 1
Increment weight on each new set (E.g. 40-50-60kg)

B. For time:Males: 30-24-18-12-6 Push-ups
Females: 20-16-12-8-4 Push-ups
*Sets must be unbroken for RXD
*8 minute cut-off*
Check previous results here

Photo: Grant- All spunk and power. Thanks to Andy Holt for the great photos.

Congratulations to all of our competitors at the Fittest 3 on Saturday and thank you for the online support and messages from our Coastal crew. A special mention and thank you to Andy Holt for spending his Saturday behind the camera to capture our great and not so great moments.

A. EMOM x 10 minutes:
Gymnastic pull *
* Your choice of movement and repetitions.

B. Five rounds on a 3 minute cycle:
Row 400m or Run 360m *
*Aim to hold a solid but consistent pace on all rounds. Eg. Not more than a 10 second spread across rounds.

Photo: Josh & Luke. High fives all around for the awesome efforts on the weekend.
Thank you to Grant Williams for capturing this moment.

Please note: Due to all coaches competing at the Fittest 3 there is NO SESSION IN THE BOX today, however we encourage you to join our crew at 7:30am or complete it as a home WOD.
Thank you to our community for your support and best wishes for the competition. Unfortunately due to COVID no spectators are allowed- thankfully we have our camera crew (A huge thank you to Andy Holt) who will be providing live coverage and photography. This man has serious skills. Coastal members can check out the action via our Members Facebook page.

Join our crew at 7:30am (Park adjacent to Mykie’s by the Bay)
Thank you to Nina for coordinating.

WOD (Partner or individual):
As many rounds as possible (AMRAP) in 20 minutes of:
Run 250m
20m Broadjumps
Match Broadjump number with burpees

*One partner starts on the run, the other on Broad jumps. Count the number of broad jump to complete the 20m (12 Broad jumps = pay up 12 Burpees).
All burpees must be paid up before swapping activity with your partner.
*Score is the total number of rounds completed: Run + Broadjump + Burpees = 1 Round.

A. Back Squat 7 x 3

B. EMOM X 10 minutes:
Min 1. 50 Double-unders
Min 2. Max rep box Step-overs 22.5/15kg

Photo: Paula - Always a bright sparkle in our day.

A. EMOM x 20 minutes:
Min 1. Turkish Get-ups (1 per side)
Min 2. 20 Strict sit-ups
Min 3. Turkish Get-ups (1 per side)
Min 4. 30 sec. plank

B. ROMWOD

Photo: Chrissie.
Joining Coastal CrossFit approximately 8 months ago (only a couple of weeks prior to COVID gym closures) this lady has never ceased to amaze me with her attitude and dedication to becoming the best version of herself. Moving from strength to strength- she is a perfect example that attitude not age is most important. Awesome work Chrissie!!

0-5 minutes:
Row 1000m
5-15 minutes EMOM
15 Kettlebell swings 24/16kg
15 minutes - until failure
Death by 10m shuttle runs*
*Start at 10x10m

Photo: Brad working Snatch. Always some big weights thrown around with this guy in the house.

Three rounds for time of:
45 Wall ball 9/6kg
30 Pull-ups
15 Power Cleans 70/47.5kg

*Goal is for unbroken repetitions.
* Any break in repetitions will incur a 10 burpee penalty, excluding the completion of a movement.

Photo: Penny. This women is electrified!!!
Thanks for the photo Mark B.