A. AMRAP in 10 minutes:
Max rep Ring Row
Run 100m

Rest 2 minutes

AMRAP in 10 minutes:
Max rep Push-ups
Run 100m

B. Tabata (8rounds 20sec work/10sec rest)
Squats

Photo: Deb taking on the world!!!
Congratulations Deb for setting goals and working towards them. Top 50 Oceania was the goal- Finishing in 42nd. Awesome work Deb- you are just getting better!!!

For time:
Run 800m
50 Power Snatch 35/25kg
100 Toes to Bar
50 Power Snatch 35/25kg
Run 800m

*Note: Various scaling options will be available.

Photo: One for the ladies and kids. Triathlon Pink –
Many of you know the battle Sas has had over the past few years, so this one is close to all of our hearts. If you are keen to join or know more ask join Facebook Triathlon Pink – ‘Sas Crew’ or talk to Sas or Marie in the box.

10-9-8-7-6-5-4-3-2-1 reps of:
Pull-ups *
Strict Shoulder Press *
Row 200m

*Choose a pull movement where 10 reps represents approx. 70% of a max set. Eg. If you can complete 14-15strict C2B pull-ups- C2B should be your pull-up option.
*Choose approx. 70% of 1RM for the Shoulder Press
Note: As always further scaling options will be available.

Photo: Mark at the start of a Wall Climb. Thanks to Grant Williams for the photo.

Thirty rounds for time:
1 Deadlift *
3 Burpees
5 Wall ball 9/6kg

*Deadlift load should be heavy but repeatable under the conditions of the workout. Further guidance will be provided.

Photo: Chloe and Marie. The calm before the storm. Thank you Grant Williams.
Although Chloe is leaving us all in her wake now, I am truly thankful our family continues to enjoy training together. The good times, the great times and the not so good times – are always better with friends and family. Thank you to our most beautiful community that continues to show love and support for one another and our family.

A. Seven sets, working to max load:
Deadlift +
Hang Power Clean +
Front Squat +
Push/Split Jerk +
3 Front Squats

*Men start no heavier then 40kg, Ladies no heavier than 30kg.
Build in weight across seven cycles, aiming for max load.

B. For time:
150 Kettlebell Swings 24/16kg *
* Complete 20 Toes to kettlebell every time you break a set.

Photo: Cal looking happy after making his way to the Muscle-ups in 22.3. Awesome work Cal!!!

What a Saturday. Almost 40 people through Open 22.3 and a great night of End of Open celebrations. It is not too late however for those still needing to do the workout or to repeat.

Open 22.3
For time:
21 Pull-ups
42 Double-unders
21 Thrusters (weight 1)
18 Chest to bar pull-ups
36 Double-unders
18 Thrusters (weight 2)
15 Bar Muscle-ups
30 Double-unders
15 Thrusters (weight 3)

*Weights increase based upon division.

or,
Alternative workout
Five rounds for max reps:
Min 1. Max 10m Shuttle Run
Min 2. Max effort Squats
Min 3. Max 10m Shuttle Run
Min 4. Max effort Push-ups

Photo: One of my favourite moments of this years Open. Awesome work Nata on achieving Muscle-ups on 22.3. Such a proud moment for us all.

Come and join us for our final Open workout.
Team Chants at 7am followed by WOD fun!!!
Reminder: we are aiming to get as many people through as possible to finalize our team points for the nights celebrations.

Open 22.3
For time:
21 Pull-ups
42 Double-unders
21 Thrusters (weight 1)
18 Chest to bar pull-ups
36 Double-unders
18 Thrusters (weight 2)
15 Bar Muscle-ups
30 Double-unders
15 Thrusters (weight 3)

*Weights increase based upon division.

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.