The WOD's

rookie rumble

WOD: Tuesday

A. EMOM x 10 mins:
2 x Snatch
*approx 85% of 1RM

B. Death by Snatch 60/40kg
1 Snatch in the 1st min, 2 snatch in the 2nd minute, etc.


WOD: Monday

Five rounds for time of:
Run 400m
15 Overhead Squats 42.5/30kg


WOD: Saturday (Bring a friend)

A reminder that Saturday is bring a friend day (12th, 19th May).

Come and join us for some FUN.
The workout will be suited for all levels of athletes.

mitch ladies bar

WOD: Friday

A. Tempo Back Squat 5-5-5-5-5
*3 second descent, 1 sec. pause below parallel.

B. AMRAP in 10 minutes:
10 Toes to Bar
10m Overhead Lunge 22.5/15kg DB RH
10 Knees to Elbows
10m Overhead Lunge LH

grant sean

WOD: Thursday

A. EMOM x 10:
1 x Clean & Jerk
*Any style – increase across.

B. Death by Clean & Jerk 60/40kg
*1 in the 1st minute, 2 in the 2nd minute etc.


WOD: Wednesday

A. Five sets:
Strict Pull-ups + Max Kipping Pull-ups
*Buy in with 3, 5 or 7 Strict Reps.
*Advanced athletes should perform C2B for both movements.

B. EMOM x 10:
1. Run 200m
2. 50 Double-unders

chloe sandbag clean

WOD: Tuesday

AMRAP in 20 min:
5 Wall Ball 9/6kg
3 Handstand Push-ups
1 Snatch (full) 70/45kg
*Various scaling options will be provided.

mitch fittest three

Monday – Gym Closed

Try to stay active with “non gym” exercise today. Go for a hike, a swim in the ocean, lift an odd object, do some hills sprints etc.

Have a great day!

Coastal CrossFit logo

WOD: Saturday

Five, three minute cycles:
Run 200m
25 Ball Slams
Max reps 20″ Box Step Over 1 x 22.5/15kg DB.
*Rest 1 minutes between rounds.

Coastal CrossFit logo

WOD: Friday

*If there are any males that can fill a spot in an Rx’d team for the Fittest Three on Saturday, we would really appreciate if you could help out. Otherwise one of our teams may have to forfeit.

A. Snatch 3-3-3-3-3-3-3
*Reset correctly between each lift i.e. not touch and go.

B. Partner Workout
Ascend for 8 minutes:
1 rep = 1 Deadlift + 1 Hang Clean + 1 Thruster 22.5/15kg DB’s
*Each partner will start with 1 rep (alternating) and increase by 1 rep as the workout progresses.