WODs

WOD: Monday

Session 9am-10:30am (With Tom)
Open gym or complete the suggested workout below.

10-8-6-4-2 reps of:
Clean & Jerk

*Add weight for each round.
*Aim to move well. I.e Repetitions do not need to be touch and go.

Finisher:
Tabata Bike 8 rounds of 20sec work/10sec rest

Photo: Thanks to Grant. Welcome Kim to the 1000 Club. (Kim has achieved more than 1000 sessions at Coastal CrossFit- Awesome work Kim!!!)

WOD: Saturday

Normal session time 7am -8am.

Partner Workout:
AMRAP in 20 minutes:
50 cal air bike (50 stroke change over)
100 Cal Row (25 stroke change over)
10 x 180m Run (Alternating)

*Alternate with your partner on each activity until all calories have been completed.

Photo: Thanks to Grant. Chloe Saliba “12 days of Christmas”.

WOD: Friday

Reminder we are on a reduced time table. The gym will be open from 8am- 9:30am for Open Gym or to complete a WOD.
We hope you had a wonderful Christmas. We encourage you all to keep active during this time (do something positive), even to counteract some of the indulgence during this period.

5 Rounds for completion:
15 Burpees
15 Wall ball 6/9kg
15 Ball Slams 20/12kg
Run 360m
*This is aimed to get you moving.

Photo: Thanks to Grant Williams. Lloyd smiling his way through the “12 days of Christmas”.

Merry Christmas

Wishing you all a safe and beautiful Christmas with family and friends.

Chris and I would like to thank you all for a wonderful year.

From the bottom of our hearts thank you for your ongoing support and love through our craziest year so far. It has been a challenging but most rewarding year for us. We look forward to continuing our journey with a fabulous 2020 with you all. xoxo

WOD: Tuesday

Reduced timetable starts today: 8am-9:30am.
WOD kicking off at 8am: Details below.
Open Gym: You also have the option of doing you own thing throughout the allocated time.

WOD: Team Scavenger hunt- bring your sense of adventure and Christmas Spirit. Points will be awarded based upon task completed.
*Bonus points allocated for every team member who wears something Christmasy.

*Please ensure you are aware of the reduced timetable over the festive season. http://www.coastalcrossfit.com.au/2019/12/07/28796/

WOD: Monday

Five rounds for time:
400m run
21 Kettlebell Swings
24kg/16kg
12 Pull-ups

WOD: Saturday

Well done to everyone who braved the 12 Days of Christmas!
Today we have a “fun” team workout for you. We look forward to seeing you there!

WOD: Friday

“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.

WOD: Thursday

0-5 Minutes:
Row 1000m
5-15 Minutes:
EMOM X 10
3 X Power Snatch
15-20 Minutes:
Row 1000m
20-27 Minutes:
EMOM X 7
5 X Squat Cleans

*Choose own weight for Power Snatch and hold the same weight for Squat Cleans.