The WOD's

WOD: Friday

A. EMOM for 10 rounds:
Turkish Get-up (right and left side).
*Same weight across.

B. 3 x 500m row.
* All out efforts.
* Rest as necessary between.

Happy birthday burpees to Tess.

WOD: Thursday

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
*Cherry picker alert – scaled options of this workout will be provided!!!

Picture: Kenya, Chantal & Andrew’s baby girl. Congratulations from us all!

WOD: Wednesday

*A big congratulations to Andrew and Chantal who welcomed their baby girl (Kenya) into the world yesterday!  Photos to come.

Snatch 101 – if you don’t know how to snatch, come in and learn, and if you do know how to snatch, come in and get better at it.

WOD: Tuesday

With a continuously running clock:
9-6-3 reps of:
Power Clean (70-80% of 1RM)
50 Double-unders

21-15-9 reps of:
Deadlift (same weight as above)
Box Jump 24/20″

50 Toes to Bar
*25 min cut off.

WOD: Monday

A. 10 rounds of:
3 Back Squats (you choose load)
Strict C2B Pull-ups (you choose reps)
*Aim to maintain the weight and reps you choose across all 10 rounds.
*This is not for time however keep your heart rate up.

B. Three rounds for reps:
1 min Row for calories
1 min Wall Ball
1 min Burpees.

Ruckus @ Ruthless

Thanks to all that came along- participated and supported for the team comp on the weekend. It was such a fun day!!!

Who represented:
All teams represented really well and we couldn’t have been prouder.

Firstly, Kaz (aka: Team manager) who supports at every event – Thanks Kaz.

Our teams:
Coastal Finest- Tess, Tanya Cashin, Megan, Chris E, Steve K & Rob

Outcasts- Renee, Christine, Meg, Steve W, Luka Mudronja & Bodo.

Coastalites (Mixed team)- Coastal reps: Shane, Brooke, Porter & Rach

Coastal Killers- Madi, Nat, Marie, Chris, Mitch & Brenden – Sam had to pull out due to injury, but I am sure was there in spirit.

A special mention and huge congratulations to Christine Brayshaw who only started CrossFit a few weeks ago jumped in to help out our team “Outcast” in RXD division. She did herself and her team proud. PB Snatch and PB Hang Cleans, Chest to bar pulls and much more. What can you achieve in 1 month?

Congratulations to all that achieved PBs over the weekend- It is great to see what you are capable of when you are in the midst of the excitement. Renee Kunde & Madi Napper we look forward to you having another hit at those snatches 65kg, and 55kg only missing them by a margin.

Well done to the teams who made it into the finals:
Coastalites & Coastal KILLERS.

Rest and recover today and lets get back into it Monday.

Saturday – No Training

The gym is closed today due to our involvement in the Ruckus at Ruthless.  If you’re looking for something to do, come on down and check it out – don’t forget your pom poms.

Here is a workout for home or the park:
For time:
100 Double-unders
50 Lunges (alternating legs)
25 Sit-ups
80 Double-unders
40 Lunges
20 Sit-ups
60 Double-unders
30 Lunges
15 Sit-ups
40 Double-unders
20 Lunges
10 Sit-ups
20 Double-unders
10 Lunges
5 Sit-ups

WOD: Friday

Sorry for the late notice but there will be no training this Saturday. I had hoped to run at least the 7.00am session prior to competing down CrossFit Ruthless but our first heat is earlier than I thought. We will post a workout that you can do at home or in the park for Saturday. Sorry for any inconvenience – Chris.

For accumulative time:
Row 1000m
75 Burpees (jump and touch)
50 DB Snatch 20/15kg
100 Wall Ball 10/6kg
*You will have 30 minutes to complete these challenges.
*Rest as much as you like in between.
*Perform the challenges in any order.
*You must complete all the challenges within the time cap for rx’d.

WOD: Thursday

A Warm-up is Not Just a Warm-up

A. Alternate 1. & 2. on the minute for 7 rounds:
1. Snatch Pull + Hang Power Snatch + 3 Overhead Squat
2. Ring Dips
*Choose your own weight and reps.
*Aim to maintain weight and reps across all rounds.
*Feel free to Muscle-up into the Ring Dips for added challenge.

B. AMRAP in 8 minutes of:
7 Toes to Bar
14 Box Jumps 24/20″

WOD: Wednesday

Are you a Cherry Picker?

For time:
Run 800m
50 Thrusters 20/15kg
Run 800m
35 Thrusters 40/30kg
Run 800m
20 Thrusters 60/40kg
*25 min cut off.
*One barbell – weight changes are part of the workout.