“The Chief”
Five x 3 minute AMRAP of:
3 Power Cleans 60/40kg
6 Push-ups
9 Squats
Rest 1 minute

*Carry score forward. Compare score to last time here

There will be 7:00am & 8:00am sessions today.

Partner workout:
6 minutes for max calories:
Row/Ring Front Support
Rest 1 minute
6 minutes for max repetitions:
Burpees/Flexed arm hang
Rest 1 minute
6 minutes for max calories:
Bike/Plank
Rest 1 minute
6 minutes for max repetitions:
Shuttle Run/OH Plate hold 20/15kg

Photo: Our very own super stars- Nata and Riley will be performing in a Riley Cope Creative “Holy Ship”. You don’t want to miss this!!! Book your tickets now.

Hey Sailor! Embark on a hilarious, adult only cruise, without having to leave port! Don’t miss “Holy Ship” at The Event Centre, Caloundra in March 2023.

The comedic musical features lavish sets, costumes and songs Kokomo, My Heart will go on, Love Boat and many more. Near, far, wherever you are, this is one itinerary you don’t want to miss.
https://theeventscentre.com.au/event/holy-ship/

Seven rounds for load/time: 3 Push Press + 5 Push Jerk * Run 360m *Choose a weight that allows you to complete all sets unbroken. *20 minute time cap. Photo: Just like that, Chloe's next adventure begins... Enjoy every moment Chlo. Xoxo

Reminder: There are no 4:30pm or 5:30pm sessions today. Wishing our beautiful girl the most amazing experience as she ventures on her first international Weightlifting competition. To the most amazing crew - thank you!!! I am so grateful we have your to witness Chloe's hard work, dedication and humility day in day out and share in the joys of her successes. Chloe has felt extraordinary support this past few months in her preparation for the World Youth Weightlifting Championships. We are beyond blessed to be surrounded by your love and support. Find your tribe and love them hard... Three x 5 minutes rounds for max repetitions: 1. Squats 2. Dumbbell Snatch 22.5/15kg 3. Flexed arm hang (seconds) 4. Overhead Lunge 20/15kg plate 5. Deadball to shoulder Rest 1 minute Photo: Chloe at Torian Pro 2022 with her sea of red supporters. Always worth a zoom in on the top left :D This is my favourite photo of Chloe competing. Thank you Grant Williams. xoxo

Five sets of:
Dumbbell Bench Press 8-12 reps
Pendlay Row 8-12 reps

Photo: Excited to see our CrossFit artwork come together @maverickstrength

Inspiration from the CrossFit Games Quarterfinals – Individual test 4.

20 minute AMRAP:
1000m Run
50 Toes to Bar
500m Run
25 V-ups

Photo: Mark. Our humble achiever finished the Open in 38th place in Oceania/719th Worldwide. The amount of times Mark’s name comes up in conversation for providing huge inspiration to many of our athletes is too many to count. Conisistency/frequency and a desire to be better has seen this man continue from strength the strength. Amazing efforts Mark!!!

For time: 100 Double-unders 30 Thrusters 40/30kg 30 C2B pull ups 15 Thrusters 60/40kg 50 hand release push ups 15 Thrusters 30 C2B 30 Thrusters 100 Double-unders Photo: Bodo representing his team WODler colours and his favourite beer.

Partner/Team workout.
This workout may go a little longer than usual – but you don’t want to miss it!!!
Competing against another partnership of similar abilities.

A. For maximum repetitions:
Team 1. Run 1.2km
Team 2. AMRAP:
5 Deadlift + 5 Hang Power Clean + 5 Front Squats (60/40kg) *
*Performed as YGIG. Partner 1 to complete 15 repetitions before swapping.

B. For maximum repetitions:
Team 1. Run 1.2km
Team 2. AMRAP:
7 Dumbbell Shoulder to Overhead (2 x 22.5/15kg)
Farmers carry 15m
7 Dumbbell Shoulder to Overhead (2 x 22.5/15kg)
Farmers carry 15m
*Performed as YGIG. Partner 1 to complete 16 repetitions before swapping.

Photo: Chan – Simply one of the best humans you will ever meet.
Thank you to Grant Williams for the photo of her in action (or resting 😉

Three cycles:
3 minutes for max repetitions:
Bike 15/12 cal
15 Burpees
Max Alternating lunge 20/15kg

Rest 3 minutes

3 minutes for max repetitions:
Row 20/16 cal
15 Burpees
Max Dumbbell Thrusters 2x 15/10kg

Rest 3 minutes

Photo: Luke O – Joining Coastal CrossFit in 2012 Luke has always been a quiet achiever. During this years Open he was consistently one of our highest achieving males. Still getting better with age – Keep up the awesome work Luke.

A. Deadlift 5-5-5-5-5

B. For time: 100 -80-60-40-20 Double-unders 50-40-30-20-10 Strict Sit-ups Photo: I have been saving this one! Absolutely love this pic of Dob. Thank you Grant Williams.