Five Supersets
Deadlift 5-5-5-5-5
Strict Pull-ups 5 x 5
*Increase weight on Deadlifts each round.
* Increase difficulty or add weight to maintain 5 reps unbroken. Hold standard across all sets.

* Mobility
Time to focus on recovery.

Photo: We are sad to be saying Goodbye (for now) to Sonia as she moves back to Victoria. Although you were only with us for a short while you have definitely made an impact at Coastal CrossFit and the wider Sunshine Coast community. We are grateful for your positive energy, knowledge and coaching. We wish you all the best in your new chapter but look forward to seeing you when you are back on the Coast. xoxo

For time:
30 Bench Press 60/40kg
Run 1.6km
20 Bench Press 60/40kg
Run 800m
10 Bench Press 60/40kg
Run 400m

Photo: Kim- Looking forward to having this lady back.

A. 10 minutes to work to a heavy complex
Power Snatch + Hang Squat Snatch + Overhead Squat

B. Five rounds for time:
7 Squat Snatch 50/35kg
14 Toes to bar

Photo: The gang minus some key players- Danielle, Nata & Marie. I am devastated that the time we go on family holidays this legend #dob comes to visit😭 So happy you got to catch up with the crew. Just wish I could have been there. Xo

A huge thank you to our incredible Coaches that stepped in, allowing us to have family time. Nata, Danielle, Luke, Olivia & Sonia – we are immensely grateful!!
We are excited to be back on board and to see all of your smiling faces this week.

A. EMOM x 12 minutes:
20 Double-unders
3 Power Cleans *
*Choose approx. 70% of your 1 RM.

B. Four rounds, each for time:
(On a 4 minute cycle)
Echo 10/7 calorie
20m Single dumbbell overhead lunge 22.5/15kg
*Score your slowest round

Coaching- Sonia
Please book in via Mindbody. Both 7am & 8am sessions are Open. It would be great to spread numbers between the classes. Please check Facebook members page for updates.

The Saliba’s will be back on deck Monday- We look forward to seeing you all!!!

For time:
Farmers carry 180m (short loop) (Kettlebells or dumbbells)
Run 360m
Sandbag/Deadball carry 180m (held anyhow)
Run 1.6km (Bridge & Back)
Sandbag/Deadball carry 180m (held anyhow)
Run 360m
Farmers carry 180m (short loop)

*Choose a weight that will require you to break the carry.
Scale: Beginner athletes partner up. Share carry with partner & run together.

Coaching:
Sonia 5:30am & 6:30am
Please note: All other sessions are CANCELLED today –
There is no 9:15am, 4pm-6pm session

A. Work to a heavy double in 12 minutes
Turkish Get-ups x 2 (per side)
Record heaviest successful weight on both sides.

B. EMOM x 20 minutes (5 rounds)
For quality movement
Min 1: ‘X’ Wall Walks *
Min 2: 10 Renegade Rows (5 per side)
Min 3: ‘X’ Double-unders *
Min 4: Rest

*Choose reps that allow for quality/repeatable movement.

Photo: A visit to Wonderlust. What a place. Fitness heaven. Jesse, Chris & Marie joining in for the WOD & Chloe completing her weightlifting. Chloe became the star of the show with the Wonderlust videographer recording her full session 😁

Coaching Monday- Thursday
Nata 5:30am, 6:30am, 9:15am
Danielle 4:30pm, 5:30pm

A. Front Squats 5-5-5 + 3 x 5 reps
Increment for 3 rounds, then choose a heavy weight to hold for 3 sets

B. Tabata (8 rounds, 20 seconds work/10 seconds rest)
Any Machine (total calories)
Rest 1 minute
Squats (total reps)
Score: Calories + Reps = Grand Tally

Photo: Nata at La Feme Film Festival in LA, where her film “Showstopper” was screened. What an achievement.

Coaching Monday- Thursday
Nata 5:30am, 6:30am, 9:15am
Danielle 4:30pm, 5:30pm

Two rounds for max reps:
In 4 minutes:
Run 360m
25 Wall Ball
Max Push-ups

Rest 2 minutes

In 4 minutes:
Run 360m
25 Hang Dumbbell Snatch – Alternating 22.5/15kg
Max Chest to bar Pull-ups

Rest 2 minutes

*Complete both parts then repeat. Ie. Push then Pull.

Photo: Congratulations to the beautiful newly weds Goody & Lani. What a perfect day to celebrate your love ❤️❤️❤️ Wishing you a life time of love, happiness and adventures. Xoxo

Coaching Monday- Thursday
Nata 5:30am, 6:30am, 9:15am
Danielle 4:30pm, 5:30pm

A. Five rounds, each for load:
7 Deadlifts
5 Hang Power Cleans
3 Shoulder to Overhead

Rest as necessary between efforts (30 minute time cap- 6 minutes per round)

Compare to last time here

B. Optional Extra: Tabata (8 rounds, 20 seconds work/10 seconds rest)
Any Machine (record total calories & meters)

Coaching Monday- Thursday
Nata 5:30am, 6:30am, 9:15am
Danielle 4:30pm, 5:30pm

AMRAP in 20 minutes:
7 Bar Muscle-ups *
14 Box Jump overs 24/20″ (Jump up/step down)
100 skips

*Advanced athletes complete Ring Muscle-ups

Scale: Reduce Muscle-ups, Chest to bar pull-ups, etc.