The WOD's

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WOD: Monday

Our normal time table is cancelled for the public holiday, however there is an open gym between 3pm-4pm if you are keen to train.  Hope to see you there!!

Coastal CrossFit logo

WOD: Saturday

*Please note that the gym is closed on Monday.

Four rounds, each for time of:
10 Slam Ball Put and Take
20 Dumbbell Snatch 22.5/15kg
30 Deadlift 60/40kg
*Rest as necessary between rounds.

Flyer

WOD: Friday

AMRAP in 20 minutes:
Run 400m
Max reps unbroken Toes to Bar
25 Kettlebell Swings 24/16kg

clint

WOD: Thursday

A. Shoulder Press 7 x 5
*Maintain a heavy but not maximal load across.

B. EMOM x 10:
12/8 Push-ups
Max reps Air Squat

WOD: Wednesday

WOD: Wednesday

A. 1RM Power Clean
*Check out the attached video for inspiration!

B. 10-1 reps for time of:
Deadlift 80/55kg
*20 Lateral Jumps over the Barbell after each round.

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WOD: Tuesday

Advance as far as possible in 20 minutes:
10 Kipping Pull-ups
Run 400m
100m Overhead Carry 20/15kg
10 Strict Pull-ups
Run 400m
100m Overhead Carry
10 Kipping C2B Pull-ups
Run 400m
100m Overhead Carry
10 Strict C2B Pull-ups
Run 400m
100m Overhead Carry
10 Strict L-Pull-ups
Run 400m
100m Overhead Carry
Max. reps Strict L C2B Pull-ups
*Compare to last time here.

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WOD: Monday

A. Front Squat 7 x 3
*Maintain across.

B. Max Burpees (5 min).
*6 inch jump and touch.

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WOD: Saturday

Three rounds for time of:
6 Bar Muscle-up
12 Snatch 40/30kg
18 Toes to Bar
*Various Muscle-up subs will be on offer!
*Snatch must move through a squat.

 

Flyer

WOD: Friday

*57 teams (228 individuals) signed up for Clash on the Coast so far!

Complete five cycles:
20m Sled Push
50m Farmers Carry
100m Overhead Carry
*Load is your choice – This is intended to be a heavy workout where each element is close to your limits for the specified distance. Rest as necessary between exercises and rounds.

deadlifts

WOD: Thursday

Ten rounds for load:
Power Clean + Full Clean + Front Squat
Run 200m
*20 min cut off.