The WOD's

2017-07-07 19.16.43

WOD: Saturday

We will see what the weather is doing but come in for some fun with Marie!!!

Don’t forget Yoga at 8am.
If you would like to see yoga continue please support it.

jesse deadlift

WOD: Friday

Three rounds for time of:
50 Wall Ball 9/6kg
60 sec. L-sit

Coastal CrossFit logo

WOD: Thursday

A. Choose one of the following formats:
1. EMOM x 10
2. 5 x max reps
3. 30/100 reps for time
*Your choice of gymnastics pull.

B. Double-under ladder – 10 min.
*Ascend by 2, 5, 10 etc.
*Only unbroken rounds count.


WOD: Wednesday

Six rounds of:
8 KB Push Press (each arm)
16 Goblet Squat
24 KB Swings
*Rounds must be unbroken.
*Choose your own load.
*Rest as necessary between rounds.

Optional Finisher:
3 x 400m
1:1 work/rest.

Coastal CrossFit logo

WOD: Tuesday

A. Deadlift – heavy triple.

B. Three rounds for time of:
30 Jump & Touch 30cm
30 Toes to KB

garreth bench

WOD: Monday

AMRAP in 20 min:
1 round of Cindy
1 Clean & Jerk 60/40kg
*Increment the C & J by 1 rep per round.

jono last session

WOD: Saturday

*Please don’t forget Yoga at 8:00am

10 rounds for time of:
10 Front Squat 70/45kg
Run 100m
10 Burpees (over the bar)
Run 100m
*Reduce the reps of the FS and Burpee by 1 each round 10-9-8-7-6 etc.


WOD: Friday

A. Snatch Pull

B. Snatch Pull + Power Snatch

C. Snatch Pull + Power Snatch + Full Snatch

sean ohs

WOD: Thursday

Five x 90 sec. rounds:
10 x 10m Shuttle Run
15 Box Jump Overs 24/20″
Max reps Toes to Bar
*90 sec. rest between rounds.
*30 sec. plank during rest.



Coastal CrossFit logo

WOD: Wednesday

EMOM x 20:
Min 1: 3-5 Front Squat (from the ground)
Min 2: Dips (your choice of reps)