The WOD's

WOD: Saturday

WOD: Saturday

CrossFit Open 18.1:
AMRAP in 20 min:
8 T2B
5 DB Hang Clean & Jerk (per side)
14/12 Calorie Row

There will be a brief/warm-up at 7:00am followed by heats until we’re done. Please be sure to watch/read the standards applicable to your specific division before you come in to train (see

Bring your appetite because Chloe & Jesse will be cooking up breaky burgers (steamed hams) & coffee.

This is the start to a great 5 weeks of community! Even if you’re not signed up, please come along and join in.

Coastal CrossFit logo

WOD: Friday

*The countdown begins!

Five rounds for reps:
Bench Press
Strict Pull-up
*Choose a load that allows you to achieve approx. 15 reps in the 1st set of bench.

Dani A

WOD: Thursday

4-5 cycles:
Sled Push 2 x 10m
Farmers Carry 4 x 10m
Bear Crawl 6 x 10m
*Load is your choice.
*Rest as necessary between movements.

(Pic of Danielle A at the Tulum Jungle Gym- Mexico)


WOD: Wednesday

EMOM x 28:
1. Row 200/180m
2. 10 x 10m Shuttle Run
3. 50 Double-unders
4. 15 DB Snatch 22.5/15kg

image (16)

WOD: Tuesday

Five rounds for time of:
Run 400m
30m Overhead Walking Lunge 20/15kg
15 Toes to Bar

Coastal CrossFit logo

WOD: Monday

EMOM x 20:
1. Power Snatch + Hang Snatch + Overhead Squat
2. Muscle-up
*Choose your own load/reps.


WOD: Saturday

Please note there is no 8am session today.

Come and have some fun with Marie.

image (15)

WOD: Friday

27-21-15-9 reps for time of:
Deadlift 100/70kg
Bar Facing Burpees


WOD: Thursday

0-5 min.
Row 60/50 cal.
5-11 min.
10 x 10m shuttle*
12 min. until completion:
3 minute Flexed Arm Hang
*Shuttle run increases by 1 rep per minute.

IMG20180112130152 (1)

WOD: Wednesday

Push Jerk 30-20-10-5 reps.
*Choose your own load for each set.
*Ideally increase weight across the sets.
*Rest as necessary between sets.
*You may rest in the overhead or front rack position.