Five rounds for time: 560m run 20 Dumbbell Snatch 22.5/15kg 12 Pull-ups We are sad to be saying goodbye to Davina as she moves to Brisbane this weekend. Thank you Davina for all your bring to our community - not just your medical knowledge. We have seen you develop as an athlete and shared with you many great achievements both within the box and your journey as a doctor. We wish you all the best for your future and look forward to seeing you on your visits to the Coast.

“The Chief”
AMRAP in 3 min.
3 Power Clean 60/40kg
6 Push-ups
9 Squats
*Repeat for a total of five, 3 minute cycles.
*Rest 1 min. between cycles.

Compare to last time here

ROMWOD- Long version will allow for active recovery. If you have a few niggles, listen to your body and mobilize.

A. Back Squat 5 x 5

B. Four rounds for time: 30 Lunges 20/15kg plate 30 Strict sit-ups

A. Shoulder Press 5 x 5

B. Five rounds for time: 7 Push Jerks 60/40kg 14 Pull-ups 35 Double-unders Photo: Chrissie. Always getting her training in even on holidays - grab a rope and you can train anywhere.

Reminder we are closed for the Australia Day Public Holiday.

We hope you have a great day celebrating everything awesome about our country with family and friends.

Home WOD- "COOPER" 10 Rounds for time: 10 Burpees 10 Air Squats 10 Push-ups 10 Sit-ups *Time Cap: 30 minutes.

Complete for time: 10-1 reps: Squat Clean 60/40kg Run 180m

50 Box Step Overs 22.5/15kg (20″ box)
40 Wall Ball 9/6kg
30 Push Jerk 60/40kg
Run 2km (to Weir and back)
30 Push Jerk
40 Wall Ball
50 Box Step Overs

In 3 minutes: 21 Deadlifts Run 180m Max reps Pull-ups. Rest 3 minutes. In 3 minutes: 15 Deadlifts Run 180m Max reps Pull-ups. Rest 3 minutes. In 3 minutes: 9 Deadlifts Run 180m Max reps Pull-ups. Rest 3 minutes. In 3 minutes: 15 Deadlifts Run 180m Max reps Pull-ups. Rest 3 minutes. In 3 minutes: 21 Deadlifts Run 180m Max reps Pull-ups. Rest 3 minutes. In 3 minutes: 21 Deadlifts Run 180m Max reps Pull-ups. Rest 3 minutes. *Deadlift weight selection will be discussed in the box. Weight guides will be provided based upon ability level. Photo: Congratulations to Lou who joined our 500 CLUB and received her 500 CLUB shirt. 500 Attendances at Coastal CrossFit. Commitment, dedication, discipline. Awesome work Lou!!!

A. Push Press 3-3-3-3-3-3-3

B. For time: 25-20-15-10-5 burpees
60 sec plank after each set.

ROMWOD- Recovery session. Long version of ROMWOD will run at all sessions. This can be booked in via Mindbody and will add to your attendance record.

Five rounds for time of:
Run 360m
20 Hang Dumbbell Snatch 22.5/15kg
14 Toes to Bar