A. Overhead Squats 3-3-3-3-3 *
* 2 pause OHS + 1 OHS

B. Four cycles:
Run 180m (Fast)
Run 180m (Recovery)
*Pace recovery run to aim for fast runs to have a maximal spread of 5 second across all rounds.

Photo: Luke B – In beast mode as he looks towards the heavens to complete the Thrusters on the 12Days of Christmas.
A huge thank you and shout out to Luke – We are so grateful to have you on our coaching staff. You always go the extra mile for our community and it doesn’t go unnoticed. xoxo

A huge thank you to our awesome Coaching crew- Danielle, Luke & Dob for covering the sessions last week so we could have a family holiday. Thank you to so many members who sent through messages letting us know how great our coaches are. It is amazing to be able to step away knowing you are so looked after.
We had a the perfect holiday and are ready to get back into it!!!

In preparation for the CrossFit Open which kicks off at the end of February we will be working through some of the previous open WODs.

Open 20.2
AMRAP in 20 minutes:
4 Dumbbell Thrusters 2 x 22.5/15kg
6 Toes to Bar
24 Double-unders

Score= total repetitions completed.

Intermediate: 15/10kg
Beginner : Reduced load, 6 Hanging knee raises, 24 single-unders

Photo: Thomas. It is great to have him with us again after a bit of a hiatus. Thomas has trained acrobatics from a young age. His gymnastics is absolutely amazing to watch!! We are so excited to couple his gymnastics with a barbell – watch this space!!!

Partner Workout
Two cycles for max load:
In 4 minutes:
Run 360m
Max Snatch *

In 4 minutes:
Run 360m
Max Shoulder to Overhead *

In 4 minutes:
Run 360m
Max Cleans *

*Choose own weight and maintain for all movements.
Score: Total reps x load = Total kg moved.

Photo: Our Masters League crew. Completing their 1st workout. Well done team!!! Thank you to our crew that were there to support. Xo

Reminder- the 9:15am session is cancelled today.

Masters League- best of luck to our athletes hitting the first ML workout this afternoon.

For time:
Row 1000m
30 Dumbbell Thrusters (2x15kg/10kg)
50 Burpees
30 Dumbbell Thrusters (2x15kg/10kg)
Run 1.6km (bridge & back)

Photo: I love this photo of Cam. Everyday in the box we choose to become vulnerable. Knowing that despite difference in fitness levels each of us feels the same somehow makes it easier. We do this day in/day out - the pain doesn't get easy, but we get more capable and we start to look forward to the challenge. Thank you @Grant_a_w for your awesome photography.

4 x 2 minute cycles of:
A. Row 300/250m
Max Deadball over shoulder *
* Choose a heavy but repeatable weight.

B. Bike 700/600m
Max Hand Release Push-ups

*Rest as necessary between efforts- Approx 2 mins.

Score = Deadball over shoulder + Push-up = Grand tally.

Photo: Maya. As a kid Maya did CrossFit kids with us and was a young gun. It is so awesome and exciting to have her back at Coastal CrossFit, once again smashing goals.

AMRAP in 3minutes:
Rest 1 minute
AMRAP in 6 minutes:
Rest 2 minutes
AMRAP in 9 minutes:

Choose option for AMRAP *
Option 1:
5 Pull-ups
10 Push-ups
15 Squats

Option 2:
5 Chest to bar pull-ups
10 Hand Release Push-ups (Feet on 20kg plate)
15 Single leg squats (alternating)

Option 3:
5 Bar Muscle-ups
10 Handstand Push-ups
20 Pistols

*Option should be challenging but allow for continued movement.

Photo: Masters League. We have some of our Masters crew kicking off the Masters League this Friday. Bring your pom poms to cheer our crew on. For those thinking of joining them it isn't too late. Chat to Andy - read below for more info. https://www.mastersleague.com.au/how-it-works/

A. Pause Overhead Squat 3-3-3-3-3

B. 10 minute ladder:
Toes to Bar (5-10-15-20-25….)
Double-unders (20-40-60-80-100 …)

Photo: Grant through Fittest 3. After months of working away it is so great to have you back in the box regularly. Thankyou #PhotoMonkey (aka Andy) for capturing the boys in action.

AMRAP in 15minutes:
3 Wall Walks
12 Dumbbell Snatch 22.5/15kg (Scaled: 15kg/10kg)
15 Alternating Lunge (20/15kg weight plate)

Photo: Sara.
After a lengthy recovery from Breast cancer Sas is well on her way to improving her health and quality of life. So awesome to see Sas testing her her fitness outside of the box.

Come and join us for a fun, surprise workout.

Both 7am & 8am sessions are on.

Partner workout "Unknown Unknowable" For time: 1.6km run 50 partner push-up (sync with hand clap) 100 Dumbbell Snatch 22.5/15kg (shared) 50 Toes to bar (shared) 50 Burpees (over partner plank) 100 Medball squat and throw (alt) Run 1.6km *Duration, movement, reps unknown. Released as each element is completed. Photo: Sally. We have been spoilt having Sally and Ted with us for our 9:15am session for the past while. Sally is back to work this coming week - we wish her all the best. We will miss you at the 9:15am but we look forward to seeing you in the box at your new session times.

For time:
Wall Walks 10-9-8-7-6-5-4-3-2-1
Double-unders 70-63-56-49-42-35-28-21-14-7

Photo: A shout out to our little Wildlife Warrior – Winnie. This little warrior raised over $1700 for the Wildlife Warriors and had a little Boobook owl named after her. We are so proud of you Winnie. Keep doing amazing things!!!