A. Work to a heavy Clean & Jerk

B. Partner workout
For time:
5-5-4-4-3-3-2-2-1-1 Clean & Jerk

* Choose the heaviest weight allowing for touch and go repetition, resting only when your partner is working.

For time:
3 Wall Ball 9/6kg
Run 180m
6 Wall Ball
Run 180m
9 Wall Ball
Run 180m
12 Wall Ball
Run 180m
15 Wall Ball
Run 180m
18 Wall Ball
Run 180m
21 Wall Ball
Run 180m
18 Wall Ball
Run 180m
15 Wall Ball
Run 180m
12 Wall Ball
Run 180m
9 Wall Ball
Run 180m
6 Wall Ball
Run 180m
3 Wall Ball
Run 180m
*147 Wall Ball/2340m

Photo: Welcome back Chris G.

A. Build to a heavy Jerk (Push or Split)

B. For time:
10 Shoulder Press
10 Strict Pull ups
20 Push Press
20 C2B Pull ups
30 Push Jerk
30 Pull ups
20 Push Press
20 C2B Pull ups
10 Shoulder Press
10 Strict Pull ups
*Use the same load throughout. Use a load that allows for a near maximal set of 10 reps for the shoulder press.

Photo: Dob mid Clean. I love this photo!!! Thank you Grant Williams photography.

A. Deadlift 5-5-5-5-5

B. Five rounds for time of:
7 Deadlift
7 Burpees (over the barbell)
Run 180m
Rest 1 minute

Photo: Mel & Everley. COVID isolation doesn’t stop these ladies. Absolutely smashing it everyday. Can’t wait to have you back in the box.

A. EMOM x 10 minutes:
Dips

B. For max repetitions:
1 minute: Row (Calories)
2 minutes: Box Step-overs (22.5/15kg dumbbell)
3 minutes: Sit-ups
4 minutes: Shuttle Run 10m
5 minutes: Pull-ups

Photo: Chantal & Andrew. A huge shout out to our very first athletes that joined us approx. 15 years ago and transitioned with us when we started Coastal CrossFit. Thank you for 15 years of amazing memories, thousands of workouts and life long friendship. We are truly blessed!!!! xoxoxo

A. 0-4 min:
1 Snatch every 20 seconds.
(light to moderate loading)
4-5 min:
Rest
5-9 min:
1 Snatch every 30 seconds:
(moderate loading)
9-10 min:
Rest
10-17 min:
1 Snatch
(build to a heavy single)

B. 100 machine calories.
Pick your own poison.

Photo: Libby – Moving from strength to strength.
So humble, positive and just all round amazing human.

A. EMOM x 10 minutes:
Strict Pull-ups *
*Choose a movement and repetitions and maintain across the 10 minutes.

B. For Max reps:
5 minutes: Wall Ball 9/6kg
4 minutes: Burpees
3 minutes: Dumbbell Snatch 22.5/15kg
2 minutes: Toes to Bar
1 minute: Double-unders

Current members come and join us at 7am for the WOD, or just at 8am for Olivia & Dan’s farewell BBQ breaky and Coastal CrossFit 13th birthday.
Hope to see you there!!!

1 Clean
1 Shoulder Press
1 Overhead Squat

Time Cap: 30mins.

For time:
60 Calorie row
50 Dumbbell Push Press (2×22.5/15kg)
40 Toes to Bar
50 Hand Release Push-ups
60 Calorie bike

Photo: Sam our Where’s WODy Team Captain. Thank you Sam for the huge efforts you put in during the IN-BOX OPEN. Thank you to Grant Williams for the photo.

Just like that Coastal CrossFit has become a teenager. Chris and I started our CrossFit journey back in 2009. Everyday I continue to wake up with a spring in my step – loving what we do!!!
Thank you to everyone (old and new) who have supported us- shared our adventures and made awesome memories. What a journey it has been!!
We are continuing to enjoy the journey and are so proud of our community, our family and doing life the way we want – thank you for joining us.

We have been blessed with so many long term members who have become such an integral part of our lives (you know who you are)-
Our lives are greater because you are a part of it.
A very special mention to our very first athletes who have travelled this journey right by our side since day 1- Chantal & Andrew.
Your friendship, ongoing love & support is something so rare in life- we cherish you!!!

30-20-10-5 reps for load:
Hang Power Cleans *

*Aim for the heaviest weight for unbroken sets. Increment for each set.
*Cut off 30 minutes- Use it all.
*Repetitions to be completed unbroken for RXD.