The WOD's

WOD: Friday

WODs September 3, 2015

*Don’t forget Nikki’s Birthday party on Saturday night – everyone is welcome.  Details can be found in the gym.

A. Pause Front Squat + Front Squat
*Maintain the heaviest weight possible over 5 sets.

B. AMRAP in 10 min of:
30 Weighted Lunges 20/15kg
15 Knees to Elbows

WOD: Thursday

WODs September 2, 2015

Complete five cycles of:
30 sec. Handstand Hold
30-50 Double-unders (unbroken)
Roll to Candlestick 10 reps (see video)
60 sec. weighted plank
*Rest 30-60 sec. between exercises.

WOD: Wednesday

WODs September 1, 2015

“Daniel”
For time:
50 Pull-ups
400 metre run
21 Thruster 42.5/30kg
800 metre run
21 Thruster
400 metre run
50 Pull-ups

WOD: Tuesday

WODs August 31, 2015

“Gwen”
Clean & Jerk 15-12-9 reps
*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Compare to last time – here.

WOD: Monday

WODs August 30, 2015

Five rounds for reps of:
1 min. Row (cal)
1 min. Rest
1 min. 10m shuttle run
1 min. Rest
1 min. Ball Slam
1 min. Rest

WOD: Saturday

WODs August 28, 2015

*7.00am session only today.

“Diane”
21-15-9 reps for time of:
Deadlift 100/70kg
Handstand Push-up
*Don’t be scared, a wide variety of scaling options will be provided!

WOD: Friday

WODs August 27, 2015

*This week we bid farewell to Deon, who has been transferred back to Brisbane for work. On behalf of everyone at Coastal CrossFit we wish Deon the best of luck for the future and we’ll be sad to see him go. On a bright note, this means that he won’t have to get up at 3am to drive from Brisbane to the Coast to fit his training in before work!

A. EMOM x 10:
1 Snatch
*Build in weight across the sets.

B. Death by:
Overhead Squats 35/25kg & Pull-ups
*In the 1st min. perform 1 OHS and 1 Pull-up, in the 2nd minute perform 2 OHS and 2 Pull-ups. Continue with the format for as long as you can.

 

WOD: Thursday

WODs August 26, 2015

*Check out the video of Klokov doing 30 C&J at 105kg!

Every 7:30 for 4 rounds:
Row 400m
Run 400m

WOD: Wednesday

WODs August 25, 2015

A. Pause Front Squat + Front Squat
*5-7 sets to work to a max for the day.

B. Three rounds for time of:
20 Back Squats 60/40kg
20 Dips

WOD: Tuesday

WODs August 24, 2015

A. 3 x max strict pull-ups.
*Add weight if you can do 10 or more.

B. For time:
Run 200m
20 Pull-ups
20 Burpees
Run 200m
15 Pull-ups
15 Burpees
Run 200m
10 Pull-ups
10 Burpees
Run 200m
5 Pull-ups
5 Burpees
Run 200m
10 Pull-ups
10 Burpees
Run 200m
15 Pull-ups
15 Burpees
Run 200m
20 Pull-ups
20 Burpees
Run 200m
*Advanced athletes should consider scaling up to C2B pull-ups.
*Burpees terminate with a jump onto a 20kg weight plate.