The WOD's

Coastal CrossFit logo

WOD: Saturday

Two rounds for time of:
50 Deadlift 85/55kg
50 Wall Ball 9/6kg

Coastal CrossFit logo

WOD: Friday

A. Snatch Balance 3-2-1

B. Three rounds for time of:
20 Overhead Squats 40/30kg
20 Hand Release Push-ups

IMG_20180411_174856

WOD: Thursday

A. Choose one of the following:
1. 30 Muscle-ups for time (ring or bar).
2. 5 Sets x max. reps gymnastic pull.
3. EMOM x 10: Gymnastic pull.

B. Three rounds for time of:
50 Kettlebell Swings 24/16kg
25 Burpees (6″ jump & touch)

Coastal CrossFit logo

WOD: Tuesday

A. Push Press 3-3-3-3-3-3-3
*Build in weight across.

B. 10-8-6-4-2 reps for time of:
Push Jerk 75/50kg
Toes to Bar (x 2)

Coastal CrossFit logo

WOD: Monday

A. Back Squat 5 x 5.
*Maintain weight across.

B. 50-40-30-20-10 reps for time of:
Squat
Double-unders (x 2)

Coastal CrossFit logo

WOD: Saturday

3 rounds, each for time:
Row 500m
40 Squats
30 Kettlebell Swings 24/20kg
20 Box Jumps 24/20″
10 C2B Pull-ups
*Rest as necessary between rounds.

Coastal CrossFit logo

WOD: Friday

A. EMOM x 10:
Hang Power Clean + Hang Clean
*Build in weight across.

B. 1-10 reps for time of:
Hang Power Clean 60/40kg
Hand Release Push-up

WOD: Thursday

WOD: Thursday

*Please check out the attached video (click the picture).

A. AMRAP in 22 min.
Run 400m
1:1 work/rest.

B. Mobility Circuit.

Coastal CrossFit logo

WOD: Wednesday

A. Five Sets:
Strict + Max. C2B Pull-ups
*Buy in with your choice of 3, 5 or 7 strict pull-ups, then (without coming off the bar) continue into max reps kipping C2B Pull-ups.

B. AMRAP in 15 min:
5 DB Hang Clean & Jerk (as per the Open)
5 Burpees
5 DB Hang Clean & Jerk
5 Toes to Bar