Reminder today is DRAFT day- IN-BOX OPEN
We encourage everyone to join in as this is suitable for all abilities.
SIGN UP HERE
Teams will be allocated at the end of the 5:30pm session- Check the FB members page for the live feed.

A. Shoulder Press 5 x 8-10 reps

B. Five rounds for time of:
7 Deadlift 100/65kg
50 Double-unders

Photo: Tim couldn’t be more excited about the DRAFT – Getting Open ready!!!

A. 7 sets for load:
1 Muscle Snatch + 1 Hang Power Snatch + 1 Hang Squat Snatch
* Complete as a complex.
*Less technical athletes complete:
1 Muscle Snatch +2 Hang Power Cleans + 2 Overhead Squats

B. 12 minutes to build to a heavy (not maximal) Snatch.
* Aim for 1 repetition each minute
* Add weight only to quality movement

Photo: Congratulations to Cal who has joined the Coastal 500 CLUB.
Joining the 500 CLUB is a huge achievement. Great work Cal!!!

For time:
30 Pull-ups
Run 800m
20 Chest to bar pull-ups
Run 560m
10 Bar Muscle-ups
Run 560m
20 Chest to bar pull-ups
Run 800m
30 Pull-ups

Photo: Deb. Our newest member of the Coastal CrossFit 500 CLUB. This women is an all round inspiration. Always giving 100% and ready to throw herself into any challenge. An awesome achievement Deb. Keep smashing it!!!

A. Back Squat 5 x 5

B. For time:
150 Lunges 20/15kg plate
75 Ground to Overhead 20/15kg plate
25 Burpees onto plate

Photo: Lou smashing out the Masters League WOD 21.3. Many thanks to Grant Williams for coming in for photography of our Masters League crew- you are a Champion!!!

For time:
100 Double-unders
15 Push Jerk 60/40kg
100 Double-unders
15 Overhead Squats 60/40kg
100 Double-unders
15 Front Squats 60/40kg
100 Double-unders
15 Thrusters 60/40kg

Photo: One of my all time favourite photos- Taken just after Kim hit a PB Clean. (A Grant Williams special).

For time:
15-13-11-9-7 reps of:
Unbroken Pull-ups/Chest to bar pull-ups
Rest 3 minutes
7-9-11-13-15 reps of:
Unbroken Cleans 60/40kg

*Run 360m after each set
*Run 180m after any break in a set

Photo: Three of my favourite ladies. I love this photo.

Advance as far as possible in 20 minutes:
10 Handstand push-ups/H.R Push-ups
10 Box Step-ups 20/15kg plate
10 Dumbbell Push Press (per side) 22.5/15kg
10 Overhead lunge 20/15kg plate

*Add 10 reps per movement per round.

Photo: Gretchel. It is great having this awesome lady back in the box and even better we get to see little Skylah. Keep up the great work!!!

Tabata ( 8 rounds 20sec on/10sec rest):
Row (cal)
Sit-up
Bike (cal)
Double-unders
*One minute rest between movements
*Record total for each movement

Photo: It is awesome having our Coastal Kids back in the gym.
Monday & Wednesday 3:30pm-4:15pm.

For time:
Run 2km (Weir & back)
100 Russian Kettlebell Swings 24/16kg
50 Burpees
100 Russian Kettlebell Swings 24/16kg
Run 2km (Weir & back)

Photo: So proud of Chloe completing her 1st Olympic weightlifting competition on Saturday. 50kg Snatch & 62kg Clean & Jerk. Qualifying for State and Nationals.

After witnessing our first Masters League athletes complete this workout on Friday I knew that the rest of you wouldn’t want to miss it, so….
You’re welcome!!!

Workout ML 21.2
FRAN PLUS’

12 min TIME CAP

21-15-9-15-21
Thrusters 40/30kg
Pull-ups

Variations (as per Masters League):
Hero: 40/30kg
Warrior: 35/25kg
Soldier: 30/20kg, Ring Rows

Photo: A huge shout out to our Masters League athletes- Deb, Lou, Tim M who have been smashing out the WODS. A special mention of Andy who has been the coordinator for the Masters League within the box and has volunteered his time to come in and count for Deb and Lou. You are all champions!!!