WODs

30-20-10-5 reps, each for load:
Shoulder to Overhead

Photo: Leigh – A great start to every day. I can count on Leigh meeting me at the gym every Tuesday to Friday. You are a legend Leigh.

50-40-30-20-10 reps for time:
Russian Kettlebell Swings (Unbroken)
Sit-ups
Double-unders

Photo: Geordie. Coming into CrossFit with a solid strength background it is great seeing your adaptability towards learning new movements, such as Clean & Jerk and Snatch. You are doing amazingly!!! We look forward to being a part of your CrossFit journey and seeing what you are capable of.

Four rounds:

Each effort for time of:
Row 400m/350m
20 Burpee (Jump & Touch)
Bike 1000m/900m
20 Ball Slams 20/12kg

*Score: Record fastest and slowest for each movement

Photo: Happy birthday to our beautiful friend in Canada. We miss your smile that lights up any room, your dirty jokes, wicked sense of humor and your beautiful soul – Kimberley.
We miss you everyday but even more today!!

Five cycles for load: 5 Push Press 10 Front Squats 15 Deadlift Working 2-3 people alternate between movements. Maintain load across all sets.

Photo: The best hype crew anyone could ask for. Thank you to our amazing Coastal CrossFit community – your love and support is more than we could ever ask for.

"Cindy" AMRAP in 20 minutes: 5 Pull-ups 10 Push-ups 15 Squats

Photo: Jesse ready for his final workout @Torian Pro.
We could not be prouder of both of our kids. Jesse’s debut, finishing in 5th overall, and Chloe finishing on the podium in 3rd place. It was an amazing weekend. Thank you to everyone that sent messages of encouragement, phone calls and for the awesome support crew. Get ready for some Torian Pro Spam. A special mention of Grant who once again was there for us capturing the special moments. xoxo

The gym will be closed due to the Torian Pro. The kids entering day 2 of competition.

Home workout:

Grab a stop watch. Complete: AMRAP in 20 minutes Run 1 minutes, Then, 1 round of: 5 push-ups 10 Sit-ups 15 Squats *Add an additional round every cycle. Eg. Round 2: Run 1 minute, 2 X (5 push-up, 10 Sit-ups, 15 squats) Photo:

Photo: Jesse found his grove through the first day of competition. During practice in the box Jesse got into the round of 7’s, today he completed the full workout under the time cap of 17 minutes. Thank you so much @grant_a_w for his awesome photos.

We are closed Friday & Saturday for the Torian Pro. Thank you everyone for your support, messages, calls, etc. Chloe and Jesse are ready!!!

For those keen, here are the workout schedule. We will get one of our crew to live stream the kids events to our members page.

Home WOD.

Choose 2 movements Death by "Anything" Complete 1 rep in the 1st minute, rest out remainder. Complete 2 reps in the 2nd minute, rest out remainder. Suggestions: Squats - start at 3reps, add 3 reps Burpees - Shuttle runs Double-unders - start at 10reps, add 10 each round Push-ups *Add results to FB members page.. Photo: Registration complete. Here we go....

Reminder: FRIDAY & SATURDAY sessions are CANCELLED due to Chloe and Jesse competing at the Torian Pro. The excitement and nerves are kicking in!!!

A. Five rounds for load:
1 Strict Press + 3 Push Press + 5 Push Jerk

*Unbroken sets
* Aim for 5 heavy sets

B. In 8 minutes:
Choose your own descending ladder of Push-ups/Dips:
For example:
25-20-15-10-5 reps
20-16-12-8-4 reps
15-12-9-6-3 reps
10-8-6-4-2 reps
*All sets to be unbroken and completed in the time frame to to count

Technique option:
EMOM x 8 minutes:
‘X’ Push-ups

Photo: We have a few teams already registered “The Fittest in the Yard” on the 8July. RXD, Intermediate and Beginner pairs MM/FF
Get your name on the board if you are keen.

Five rounds, each for time:
Row 400/350m
12 Burpee Pull-ups

* Rest as necessary between rounds.

Photo: Congratulations to Frankie (and parents Nicole & Cal)- poster child for La Folie Aerial Championships. It is amazing watching this beautiful girl follow her passion and exceling. Frankie you are amazing- dream big and keep chasing them!!!

Five rounds for time:
15 Front Squats 60/40kg *
15 Toes to bar

*Weight selection is designed to have the capacity to complete repetitions unbroken.