WODs

A. Snatch Complex:
Muscle Snatch + Hang Power Snatch + Hang Squat Snatch
Power Snatch + Hang Squat Snatch
Squat Snatch
*Work to a heavy complex on each. Discard movements as they become limiting.

B. Partner workout
2-4-6-8-10-8-6-4-2 reps for load/time:
Unbroken Power Snatch

Photo: Sam. It is great to see Sam progressing back to previous weights and beyond after injury. Being patient and diligent through recovery is key. Niggles are a part of life but should never stop you from pursuing health – there is always something you can be improving.

A. Overhead Squats 3-3-3-3-3
1 Pause Overhead Squats + 2 Overhead Squats

B. Five x 5 cycles, each for load:
Man Makers (unbroken) *

*Push-ups + Row (each side) + Stand + Strict curl + Strict Press.

*15 minute time cap.

Photo: We are happy to announce our TEEN sessions will kick off again this Thursday (Age 12+). Click here to learn more. Be sure to enroll your child as places are limited.

Five rounds for time:
10 Deadlift 100/70kg
15 Toes to Bar
20 Box Jump overs 24″/20″

Photo: Sas. One of our 2023 IN-BOX OPEN Team Captains. The last few years Sas has dealt with major health issues. 2023 is Sas’s year- taking control of what she can, letting go of what she can’t, saying yes to fun!! So proud and excited!!

What a Friday in the Box. The Masters League crew are dominating life!!! Amazing efforts all around. xoxo

Saturday surprise coming your way. Be sure to join us!!!

Photo: Danielle. Our Coach, friend and so much more. Thank you for everything you do for our community day in/day out. You bring so much to all of our lives. xoxo

A Shout out to our Masters League athletes who will be hitting their 2nd WOD this afternoon from 4pm. Come along to cheer them on!!! For time: 40 Bar Muscle-up 80 X 15m Shuttle Run 120 Wall ball 9/6kg *Partition repetitions anyway. 20 minute time cap. Photo: Rachel. Moving from strength to strength through consistency and hard work. We are soooo proud of you and what you are achieving. Thank you for trusting us. We look forward to being a part of your journey and seeing what you will achieve in the coming year.

We are closed for the Australia Day Public holiday.
Relax with friends and family and enjoy everything that makes our country unique.

Reminder: Coastal CrossFit will be closed for the Australia Day Public holiday – Thursday 26th Jan.

A. Partner Format:
Clean (Power or Squat)
EMOM x 4 minutes:
3 Cleans (Maintain light load)
Rest 1 minute
EMOM x 4 minutes:
2 Cleans (Maintain moderate load)
Rest 1 minute
Work to a heavy Clean in 7 minutes:

B. Partner workout:
Seven rounds for time:
7 Power Cleans 70/45kg*
7 Burpees

*Goal: Touch and go.
P1: Start PC, P2 starts BP.
*Each partner to complete their movement before swapping. Both partners complete all repetitions.

Photo: Carol. What is not to love about this chic!! So easy going, gives everything a red hot go, encouraging and she has given up her private sessions for full 5:30pm class. Love your style Carol – you are Queen of the 5:30pm session ;D

A. Overhead Squats 3-3-3-3-3 *
* 2 pause OHS + 1 OHS

B. Four cycles:
Run 180m (Fast)
Run 180m (Recovery)
*Pace recovery run to aim for fast runs to have a maximal spread of 5 second across all rounds.

Photo: Luke B – In beast mode as he looks towards the heavens to complete the Thrusters on the 12Days of Christmas.
A huge thank you and shout out to Luke – We are so grateful to have you on our coaching staff. You always go the extra mile for our community and it doesn’t go unnoticed. xoxo

A huge thank you to our awesome Coaching crew- Danielle, Luke & Dob for covering the sessions last week so we could have a family holiday. Thank you to so many members who sent through messages letting us know how great our coaches are. It is amazing to be able to step away knowing you are so looked after.
We had a the perfect holiday and are ready to get back into it!!!

In preparation for the CrossFit Open which kicks off at the end of February we will be working through some of the previous open WODs.

Open 20.2
AMRAP in 20 minutes:
4 Dumbbell Thrusters 2 x 22.5/15kg
6 Toes to Bar
24 Double-unders

Score= total repetitions completed.

Intermediate: 15/10kg
Beginner : Reduced load, 6 Hanging knee raises, 24 single-unders

Photo: Thomas. It is great to have him with us again after a bit of a hiatus. Thomas has trained acrobatics from a young age. His gymnastics is absolutely amazing to watch!! We are so excited to couple his gymnastics with a barbell – watch this space!!!