A. Three rounds, each for time:
Dead hang 45seconds
L-Sit 30 seconds
20/16 calorie Row

Rest 2 minutes between efforts

B. Three rounds, each for time:
Handstand Hold 30 seconds
Plank 45seconds
16/12 calorie Echo

Rest 2 minutes between efforts

*Complete the rounds in any order. A,BA,B,A,B or AAA, BBB
Score fastest time for A & B + Total working time.

A. Front Squat Progression
Week 5 of 6
Front Squat 8 x 2
95% of 5RM

B. Three rounds for time:
20 Dips
30 Sandbag Squats (drop and change sides every 5 reps)
Run 560m

For time:
200 Single Skips,
then,
1-2-3-4-5 Muscle-ups
7 Box Jump overs 24"/20"
then,
200 Single Skips,
then,
5-4-3-2-1 Muscle-ups
7 Box Jump overs 24"/20"
then,
100 Double-unders

Scale: Strict Pull variations

Photo: It was awesome to have so many turn up for our ANZAC Day hero WOD. Thank you all.

Following Dawn service we will be meeting at the box @7:30am.
For Sunshine Coast Dawn service times click here
ANZAC DAY SUPER SESSION – 7:30am

This Saturday we come together to honor, remember, and reflect.
 7:30AM START.

We’ll be taking on a Hero WOD – “LANGLEY” in tribute to the brave men and women who have served and sacrificed for our country.

Expect a session that challenges you — physically and mentally — just as it should.
 Show up
 Push yourself
 Do it for something bigger
Lest we forget…

LANGLEY
4 Rounds for Time – 10 Kg Vest or BA
800m run
20 pull ups
30 push ups
50 air squats

Thank you- https://australianherogames.com/

#ANZACDay #LestWeForget #HeroWOD #CoastalCrossFit #CrossFitCommunity #Respect #Remember #SunshineCoast

Four rounds for time:
10 Dead all over shoulder *
15 Box jump overs 24"/20"
20 Burpees
Rest 2 minutes

*Choose a heavy repeatable load.

Photo: Congratulations to Indah – joining our Parent & Teen sessions with Mum (Heather). A great 1st session to get you started!

ANZAC Day- Saturday 25th April.
Following dawn service we will meet at the box at 7:30am for a Saturday Super Session to complete a Hero WOD.
Chloe’s Cafe will be Open and serving coffee & breakfast.

AMRAP in 20 minutes:
Row 300m
50m Farmers Carry (Hedge & back)
Run 300m (back door to back door)
40 seconds Front Support Hold

A. Deadlift 5 x 3

B. Build in load across 5-7 sets:
5 Hang Dumbbell Cleans (Right)
5 Goblet Lunge (Right leg)
5 Hang Dumbbell Cleans (Left)
5 Goblet Lunge (Left leg)

Complete as an unbroken set
Rest between efforts

100 Toes to bar for time:
Five x 3 minute rounds:
Run 200m
15 Kettlebell Swings 24/16kg
Max reps Toes to bar
Rest 1 minute

*Record time if you complete 100 toes to bar before 5 rounds.
* Records toes to bar repetitions at completion of 5 rounds.

A. Front Squat Progression
Week 4 of 6
7 x 3 reps (Pause on 1st rep) *
*Increase load from last week
90-95% of 5RM

B. E2MOM x 5 rounds
Each round for load/time:
7 Cleans * (Touch & go repetitions)
10 Burpees
*Choose a load that allows for heavy unbroken. Maintain load across all rounds.

Join Luke for a fun partner workout. 7am class if full but space is available at 8am.
Please be sure to book in via Mindbody.

Partner workout.
For time:
150 Wall ball 9/6kg
120 Deadlift 80/55kg
100 Hang Dumbbell Snatch 22.5/15kg
80 Pull-ups
60 Burpee box jump overs 24″/20″

Photo: Shout out to Ian 👏 A true quiet achiever who just keeps showing up and putting in the work. No fuss, no noise—just consistent effort across the board.
Awesome to see it paying off, now hitting multiple reps of toes to bar 💪
Proof that progress comes from patience and persistence. Sooo good!!!