OPEN 22.3– The final Open workout will be announced at 6am.
Complete FRIDAY 4pm onwards or SATURDAY am for your results to contribute to your team.
Our end of Open celebrations will kick off Saturday from 5:30pm so we want to have our results together Saturday morning.

A. Work technique and/or build in weight:
Turkish Get-up (top position)
1 Push Press
2 Alternating lunge
1 Overhead Squat
Turkish Get-up (return position)

*Complete same weight on both sides.
Complete complex and build in weight. Discard movements as they become limiting, I.e. discard OHS, then lunge, the push press. Continue to build in weight to a 1RM Turkish Get-up.

B. Mobility or ROMWOD

Photo: We certainly do things differently at Coastal CrossFit – and we love it!!
Our IN-BOX OPEN is in full swing with 70 members participating in 4 team. Each team has their own theme, costumes and this week – Song and Dance!!! This husband and wife on opposing teams Russ- DEADLIFTERS, Lexi – Where’s WODY. Spouse rivalry at its best!!!
Thank you to Grant Williams for capturing the fun and memories.

Three rounds for max calories:
4 minutes: Run 560m (rest remaining)
4 minutes: Row (max cals)
4 minutes: Bike (max cals)

Photo: One of the most thoughtful gifts ever. Olivia has made this beautiful training board for Chloe – A great reminder for Chloe.
Thank you Liv for everything you do for our community, being a big sister to Chloe and for always going above and beyond for our family. You are one amazing and special person. We will miss you dearly.

AMRAP in 20minutes:
10 Dumbbell Push Press 2 x 22.5/15kg
Run 100m
10 Pull-ups
Run 100m
Rest 30 seconds
10 Dumbbell Hang Cleans 2 x 22.5/15kg
Run 100m
10 Toes to Bar
Run 100m
Rest 30 seconds

Photo: Our Monday Where’s WODy crew looking the goods – Chrissie, Michelle, Beth & Georgia.

RSVP- IN-BOX OPEN PARTY this Saturday from 5:30pm.
We want to get as many athletes through Open 22.3 on Friday & Saturday as possible. BONUS Points up for grab for any team that has all athletes compete Friday or Saturday.

A. Technique focus/build in weight:
Complex:
Power Snatch + Snatch Balance + Overhead Squat

B. Partner workout:
AMRAP in 10 minutes:
12 Overhead Squats 20/15kg
35 Double-unders

*One partner starts on the double-unders, the other on OHS. Swap when both partners have completed their movements.

Photo: Georgia. You wouldn’t believe this amazing women has just had a baby. Absolutely smashing it!!!
Three kids under 5 and one of the most relaxed, patient, positive humans I have ever met. You bring light everywhere you go- It is sooo awesome having you and your beautiful family as part of our community.

Such an awesome Saturday morning in the box. The teams made such an effort and costumes were next level @Timmy Gorsh.
Reminder all sessions will be Open 22.2. For athletes that have completed 22.2 an alternative is provided. If you are around during session times the crew would love your support.
Thank you again to Grant Williams @grant_a_w for the amazing photos.

Open 22.2
A. 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlift
Burpee

Be sure to read the movement standards prior to coming in.

or
Alternate:
Five rounds for time of:
Bike 15/12 cal
25 Squats
10 Push-ups
25 Sit-ups
10 Pull-ups

Photo: Blake hitting 22.2. It is so awesome to have you in the box consistently and so happy to see you reaping the rewards. Keep up the awesome work!!!

Be sure to book in. We ask all athletes to be in at 7am for the athlete briefing. As last week we will run in heats until all athletes have competed. Our CrossFit Cubs (Jesse & Bronte) will also complete their workout at the end of the morning.

Open 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlift
Burpee

Be sure to read the movement standards prior to coming in.

Open 22.2 will be released at 6am. Join us in the box at 5:30am session for the live CrossFit Open announcement.

10 sets (1 every 30 seconds): Clean & Jerk (hold light load) Rest 7 sets (1 every 45 seconds) Clean & Jerk (hold moderate load) Rest 7 sets (1 every 90 seconds) Clean & Jerk (Build in load).

Photo: Magic Mike & The Funky Bunch- Loud and Proud!!!

A. Overhead Squats 5-5-5-5-5
*Taken from rack

B. Opposing ladder of:
Overhead Lunge 20/15kg plate (20-18-16…..2)
Toes to Bar (1-2-3-4…..10)

*Advanced athletes (lunging machines) 2 x Dumbbell Over head lunge.

Photo: One of our awesome Team Captains- Nata from Hakuna MaSQUATa.
Not only is she one of the best humans I know, she is a beast of an athlete and is only getting better… Awesome work Nata!!!

Elimination:
In 5 minutes:
Run 560m
20 Burpees
In 4:30 minutes:
Run 560m
20 Burpees
In 4:00 minutes:
Run 560m
20 Burpees
In 3:30 minutes:
Run 560m
20 Burpees
In 3:00 minutes:
Run 560m
20 Burpees

Photo: Oliva smashing her way through 22.1. Special thanks to Grant Williams grant_a_w

A. Five sets:
Front Squat x 7 reps (bar taken from ground)
Kipping/Chest to bar pull-ups *

*Advanced athletes perform a challenging set (approx 80% of max reps)
*Up & coming athletes work to your individually prescribed repetitions in as few sets as possible.

B. Tabata (8rounds of 20 sec on/10 sec off)
Strict Sit-ups or Toes to bar

Photo: Danielle nailing Wall walks on Saturday (even though she couldn’t get into the box).