The WOD's

WOD: Friday

Five sets:
Dumbbell Bench Press 10-15 reps
Pendlay Row 8-10 reps
*Maintain weight across all sets
*Rest as necessary between movements.

Aim for 15reps bench/10reps for pendlay row on first set, and aim to hold numbers high across all sets.

Photo: Sam.
So great seeing Sam moving from strength to strength. Focusing on the foundations are always the best way forward and it is paying dividends. Awesome work Sam!!!

WOD: Thursday

In 3 minute complete:
20 Dumbbell Snatch 22.5/15kg
15 Toes to Bar
Max reps Box Step Overs 22.5/15kg

Rest 3 minutes
*Repeat for 5 cycles, decrease dumbbell snatch by 2 reps each time (I.e. 20-18-16-14-12 reps)

WOD: Wednesday

A. EMOM x 4 minutes:
1 Clean, every 20seconds (Light load)
Rest 1 minute
EMOM x 4 minutes:
1 Clean, every 30 seconds (Moderate load)
Rest 1 minute
EMOM x 10 minutes: 1 Clean (Increment in weight)

B. Back Squat (Cycle 2, week 4- Deload)
40% x 5
50% x 5
60% x 5 



WOD: Tuesday

We hope you all had a great weekend and are ready for a fabulous week of training. Let’s kick the week off with a benchmark WOD.

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

Queens birthday

The gym will be closed Monday 4th October, due to the Queen’s birthday public holiday.

Here is one you can do from home:

A. Death by (choose your activity)
Shuttle run X 10m, or
Double-unders X 10reps
*Choose starting reps to allow for at least 10minutes of work. Eg. 5x10m shuttle run start, increment by 1 shuttle run every minute, rest out remainder of the minute.

B. Death by:
Goblet Squat/Air Squat (1-4 reps) or
One legged squat (pistol) (1 per side).

Choose reps that allow you to increment for at least 7 minutes.

SCALE: VOLUME/TECHNIQUE FOCUS
Every minute on the minute (EMOM) X 10minutes:
A. Shuttle run or double under practice (40sec on/20seconds off)
B. Squat or Pistols (choose own reps and hold). Approx. 30seconds of quality reps.

Have a fabulous day everyone. See you Tuesday!!

WOD: Friday

Partnered workout.
You Go, I Go (YGIG)

For time:
100 Pull-ups (Advanced athletes scale up to Strict)
*Perform 3 burpees each time you change over
200 Kettlebell Swings 24/16kg
*Perform 5 burpees each time you change over
300 Wallball 9/6kg
*Perform 7 burpees each time you change over

*Reps don’t have to be unbroken
*Burpees to be paid while you partner completes repetitions (only member who has tagged out).

Photo: Russell. Have you ever seen anyone this happy to do thrusters??

P

WOD: Thursday

A. 7-10 rounds of:
1 Hang Squat Clean + 2 Front Squats *
*Move from a moderate to heavy load.

B. Back Squat (5-3-1) (Cycle 2: Week 3)
75% x 5
85% x 3
95% x 1+ 
Wendler 5/3/1 – For those that are interested in the background. The results from our previous cycles say it all.

Photo: One of our newest members – Martha.
Welcome Martha and Daniel (son) to Coastal CrossFit – we are looking forward to what you will achieve over the coming months and years.

It can be quite daunting stepping into a new environment (especially a gym) however after taking the first step we find our members don’t turn back. Why? We are not just a gym. We are the place people come to become the best version of themselves and are supported every step of the way by our amazing community.

WOD: Wednesday

Five rounds of for completion:
Minute 1: Row 20/16cal
Minute 2: Run 200m
Minute 3: Rest
Minute 4: Run 200m
Minute 5: 50 Double-unders
Minute 6: Rest

Photo: Torah hitting Tuesday workout RXD.
I am so proud to see so many athletes stepping it up. Focus on quality of movement, weight selection, etc. Such an awesome day in the box- well done crew!!!


WOD: Tuesday

For time:
1 Complex *
4 Toes to Bar
2 Complex
8 Toes to Bar
3 Complex
12 Toes to Bar
4 Complex
16 Toes to Bar
5 Complex
16 Toes to Bar
4 Complex
16 Toes to Bar
3 Complex
12 Toes to Bar
2 Complex
8 Toes to Bar
1 Complex
4 Toes to Bar

*Complex:
3 Deadlifts 70/47.5kg
2 Hang Power Cleans 70/47.5kg
1 Jerk 70/47.5kg


Photo: Aden from Body Mechanics Myotherapy.
Our first recommendation for those with injury/ assisting with injury prevention and body maintenance.
Regardless of injury there is always something you can be improving upon. We are happy to have professionals like Aden working off the same page as us, keeping our athletes moving forward. Thank you Aden for all you do for our community.