The WOD's


Gym Closed – Good Friday

*Please note that the gym is closed for the Easter weekend.  Here is a workout you can do at home or in the park.

Ascend as far as possible in 15 minutes:
5 Push-ups
10 Sit-ups
20 Double-unders
*Add 5 push-ups, 10 sit-ups and 20 double unders per round. 5-10-20, 10-20-40, 15-30-60 etc.

WOD: Thursday

WOD: Thursday

A. Drop Snatch + Snatch Balance + Overhead Squat (1+2+3)
*Build in weight across 15-20 minutes discarding the drop snatch and then snatch balance as they become limiting.

B. AMRAP in 10 min.
60 Double-unders
5 Bar Muscle-ups


Easter timetable

Coastal CrossFit Easter timetable.
We wish you and your families a wonderful and safe Easter.

We will be heading away on a family holiday on Thursday afternoon (18th), and returning the following Thursday (25th). Tom will be running the Tuesday & Wednesday sessions.
We apologies for the inconvenience of no Saturday session, but we hope you understand and we will make this up with additional Sessions upon our return. A workout will also be posted that you can do from home, or better still meet up with others for some Easter fun!!!

FRIDAY 19th (Good Friday)- CLOSED
MONDAY 22nd (Public holiday) 22nd April- CLOSED
TUESDAY 23rd – OPEN (All sessions)
WEDNESDAY 24th- OPEN (All sessions)
FRIDAY 26th – OPEN (All sessions)

Please don’t hesitate in talking to us if you have any concerns.

WOD: Wednesday

WOD: Wednesday

A. 1RM Snatch

B. 1RM Clean & Jerk
*Check out the attached video for inspiration!


WOD: Tuesday

A. Turkish Get-ups
Build in weight across 7-10 sets.

B. Five rounds for time of:
15 Toes to Bar
10 Shuttle Run 10m


WOD: Monday

100 Thrusters for time/load.
*5 Burpees at the start of each minute.
*20 minute time cap.
Note: This workout is based off a hero workout called “Kalsu” where the load is prescribed at 135/95lbs. As a guide, I would recommend a load that you can do around 15 UB reps to make this a survivable experience! Chris.

Photo: Thanks to Tom_Bennet_Photo. Our kids class learning the traffic light system for nutrition.


WOD: Saturday

Today’s WOD is called “Lucky Shot”.  The number of repetitions performed will depend on your accuracy.  Come on in to find out more!!!!


Photo: Paula.  Thanks to Grant Williams for the photo.


WOD: Friday

For time:
25 Strict Pull-ups
25 Shoulder Press 45/30kg
75 Burpees
25 Shoulder Press
25 Strict Pull-ups
*C2B for advanced athletes.




WOD: Thursday

Three cycles:
AMRAP in 4 min:
21 Deadlift
15 Front Squat
9 Power Cleans
*Rest 4 min.
*Weights: 40/30kg, 60/40kg, 70/50kg


WOD: Wednesday

A. Overhead Squat 2-2-2-2-2-2-2
*Pause in the bottom of the 1st rep for 2 seconds.

B. For time:
400m Deadball Carry 30/20kg
400m DB Carry (2x) 22.5/15kg
400m Plate Carry 20kg/15kg

Photo: Thanks to Grant Williams.