The WOD's

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WOD: Friday

A. EMOM x 10:
1 Snatch
*Build in weight as you go.

B. 30-20-10 reps for time of:
Wall Ball 9/6kg
Flexed Arm Hang (seconds)

WOD: Thursday

WOD: Thursday

A. Turkish Get-up
*Build to a heavy triple.

B. 4 x 400m
*Work:Rest = 1:1

Flyer

WOD: Wednesday

For time:
5 Cleans 100/70kg
10 Box Jumps 30/24″
15 Burpees (over the bar)
4 Cleans
8 Box Jumps
12 Burpees
3 Cleans
6 Box Jumps
9 Burpees
2 Cleans
4 Box Jumps
6 Burpees
1 Clean
2 Box Jumps
3 Burpees

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WOD: Tuesday

Five, 3 minute rounds:
Run 400m
Max reps unbroken Toes to Bar
*Rest 1 minutes between rounds.

Optional Finisher:
Accumulate as much time as possible in the L-sit (5 min.)

Flyer

WOD: Monday

“Fran”
21-15-9 reps for time of:
Thruster 42.5/30kg
Pull-ups

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WOD: Saturday

7.00am: Team/partner workout!  See you there!

8.00am: Yoga

 

Coastal CrossFit logo

WOD: Friday

For time:
Run 800m
30 Front Squat 70/50kg
30 Handstand Push-ups
30 Front Squat 70/50kg
Run 800m
*Various subs will be offered for the HSPU.

 

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WOD: Thursday

EMOM x 20 min:
A. Deadlift 3 reps
B. Strict Toes to Bar
*Maintain weight/reps across.

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WOD: Wednesday

AMRAP in 20 min:
10 Push Jerk 60/40kg
15 Pull-ups
50 Double-unders

sean ohs

WOD: Tuesday

A. Overhead Squat 10 x 1
*Maintain across.

B. Wall Ball – 5 min. max reps.
*9/6kg