The WOD's

WOD: Monday

Five rounds for time:
Run 400m
15 Burpees (onto weightplate)
30 OH Alternating Lunges 20/15kg
*rest 2 min between rounds.

WOD: Saturday

The CrossFit Team Series is on at the moment – let’s give one of the workouts a try.
For time:
150 Wall Ball 10/6kg
100 Cleans 70/50kg
50 Muscle-ups
*These workouts are intended to be done in teams of 4 (2 men/2 women) but can be easily modified to work in mixed or same gender pairs.
*Of course the loads and reps can be scaled and various muscle-up substitutions will be provided.
*Here is a demo and explanation of the workout –

For time
Run 2.4km
immediately followed by:
100 Kettlebell Swings 24/16kg
100 Metre Sandbag Carry
100 Air Squats
100 Metre Sandbag Carry

WOD: Friday

Rotate for five rounds:
Min. 0-2: Bench Press 6-8 reps
Min. 2-4: Bent Over Row 6-8 reps
Min. 4-6: Row 250m

WOD: Thursday

*Thanks to “The Wiggles” who came to train on Tuesday morning!

Five rounds for time of:
Run 400m
15 Overhead Squats 42.5/30kg

WOD: Wednesday

A. Every 90 sec. x 5: Vertical High Hang Snatch x 1.1.1

B. Every 90 sec. x 5: Hang Snatch (just above knee) x 1.1.1

C. Every 90 sec. x 5: Snatch x 1.1.1

*Ideally all of these would be full snatches i.e received in the squat.
*1.1 designates 10 sec. rest between lifts.

WOD: Tuesday

*A bit of a twist on the 30 min. AMRAP from a couple of weeks ago. I know this is not everyone’s cup of tea but it’s a necessary evil. Hang in there – there is a change of focus coming!

AMRAP in 30 minutes of:
Run 600m
Row 300m
Skip 150 reps.

WOD: Monday

Photo: For members who are new to Coastal CrossFit, you may not realise that Marie runs Circuit Training on Monday, Wednesday and Friday between 10.30-11.15am. Check out this link – Circuit Training for more info.

*Thank you and well done to the crew who represented and cheered on at WODStock over the weekend.  (click on the post to see some pictures from the event)

Complete 4 rounds of:
Back Squat 8 reps
Rest 45 sec.
Strict Chin-up 8-10 reps
Rest 45 sec.
30-50 UB Double-unders or 60 sec. practice.
Rest 45 sec.
60 sec. UB plank
Rest 45 sec.
*Chin-ups: add weight or use a spotter or bands as necessary to hit the prescribed rep range.

WOD: Saturday

*Good luck to everyone who is competing at in the WODStock event today at the Uni. If you’re looking for something to do, get down there and cheer these guys on!
*As most of our regular crew are competing, the 8.00am session is cancelled today.

Pick from one of these Hero WOD’s:

50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

AMRAP in 20:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Run 1 mile
Row 2K
Run 1 mile

WOD: Friday

Partner WOD
AMRAP in 20 minutes of:
Farmers Carry 80m 2 x 24/16kg
10 Overs and unders (5 each)
20 Sit-ups (with med. ball alternating)

This is a repeat from May and it proved to be quite a good WOD. No cherry picking today, we need numbers for teams to be made!

WOD: Thursday

For load and time:
EMOM for 5 rounds: 2-4-6-8-10 reps of Deadlift (use approx. 100-120% of 1RM Clean)
then immediately after the last deadlift…
10 rounds of:
7 Pull-ups
7 Box Jumps
then at the start of a new minute….
EMOM for 5 rounds: 10-8-6-4-2
*Your time is recorded at the completion of the 2 reps in the second round of DL’s