A. Back Squat 5-5-5-5-5

B. EMOM X 12 minutes:
1. 10 x 10m Shuttle run
2. 15 Russian Kettlebell swings 32/24kg
3. 15 Toes to kettlebell

Photo: When a "fun" game becomes competitive. Thanks to GW Photography.

Five rounds for time of:
7 Bar Muscle-ups
21 Burpees (onto 20kg plate)

Photo: Jesse practicing Cleans under the watchful eye of Chris. Thanks to Mark B for the photo.

Complete five cycles:
In 4 min complete:
Bike 20/15 cal
Run 360m
Max plank
* Rest 2 minutes between rounds.
* Score is seconds in plank.

Photo: Sharni. Welcome back to this ray of sunshine. Back at Coastal after a couple of years away she has a new lease on life and a focus to be the healthiest version of herself. So great to have you back.

Six rounds, each for time:
20 Dumbbell deadlift 22.5/15kg
16 Dumbbell Lunge 22.5/15kg
12 Dumbbell Push Press 22.5/15kg

Photo: Danielle working pistol squats during Friday skills session. Continuing with high attendance, putting in the extra yards with the Olympic lifting and gymnastics sessions she continues to move from strength to strength. Awesome work Danielle!!!

“Jackie”
For time:
Row 1000m
50 Thrusters 20/15kg
30 Pull-ups

Photo: Russell. Champion effort on getting his first ring Muscle-ups (strict). Photo courtesy of Mark B.

10-1 reps for time of:
Front Squat 70/45kg
*Perform 10/7 Push-ups + 180m Run after each round.

For time:
50 Pull-ups100 Kettlebell swings
Run 2240m (4 X 560m loop)
Photo: Hanh. A relatively new face in the box but not new to CrossFit. Great to have you with us!!

For time:
21 Overheads squats 60/40kg
45 Deadlifts 60/40kg
15 Overhead Squats
30 Deadlifts
9 Overhead Squats
15 Deadlifts

Photo: Nata enjoying our awesome run around the canal. We look forward to seeing her on her weekends home.

Tabata:
Row
Rest 1 minute
Burpees
Rest 1 minute
Bike
Rest 1 minute
Toes to bar
*Each Tabata is 8 intervals of 20 seconds work/10 seconds rest.
* Score: total for each movement and grand tally.

Photo: Welcome Lachie. Always super happy even at 5:30am. He will be one to watch on the white board.

EMOM for 20 minutes:
Minute 1: Power Clean + Hang Power Clean + Squat Clean + Hang Squat Clean (maintain load)
Minute 2: Pull-ups (choose own style and repetitions)

Photo: Jo. Always ready for a sing or dance mid workout. Obviously her favourite song is on as she is enjoying the bike way too much.