A. Seven rounds – start a round every 3 minutes:
3 Deadlift +
2 Hang Cleans +
1 Front Squat +
1 Shoulder to overhead

*Start at a moderate load and build

B. Tabata (8 rounds 20seconds work/10 second rest)
Max calories:
Echo or Row

Photo: Partner Saturday workouts are the best!!! So great to see people working together and pushing one another. Chris and Luke partner up last Saturday- it was great seeing them both throw the 100kg Squat Cleans like it was a light weight.

A. Handstand Skills
– Shoulder taps
– Walks, etc


B. Five supersets:
15 Dumbbell Bench press *
‘X’ Unbroken Double-unders *
Rest 3 minutes

*Choose Dumbbell weight and double-under reps that are repeatable unbroken.
Mulligan rule can be applied per round (less than 5 double-unders)


Photo: Welcome to Maria -joining the 5:30am crew.

AMRAP in 20 minutes:
Run 360m
10 Sandbag over shoulder 45/35kg
20 Toes to bar


Photo: Welcome Marco to Coastal CrossFit.

A. EMOM x 16 minutes (8 rounds):
Minute 1: 5 Overhead Squats *
Minute 2: ‘X’ Strict Pull-ups *

*Choose your own weight/ reps. Repeatable/quality movement over the 8 rounds.

B. AMRAP in 8 minutes:
10 Hang Dumbbell Snatch (Right hand) 22.5/15kg
10 Overhead Lunge (DB Held Right hand) 22.5/15kg
10 Hang Dumbbell Snatch (Left hand) 22.5/15kg
10 Overhead Lunge (DB Held Left hand) 22.5/15kg

Photo: Saturday session was awesome.
Congratulations to Ash hitting a PB Squat Clean of 90kg (Multiple times)

Join Marie at 7am (currently full) or 8am (enjoy the sleep in)

Partner workout
For time:
25 Squat Cleans 60/40kg (Swap every 5 reps)
Run 360m *
20 Squat Cleans 70/45kg (Swap every 4 reps)
Run 360m
15 Squat Cleans 80/50kg (Swap every 3 reps)
Run 360m
10 Squat Cleans 90/55kg (Swap every 2 reps)
Run 360m
5 Squat Cleans 100/60kg (Swap every 1 rep)

Run 360m

*Run together

Photo: Di – So proud of this lady. It is an absolute joy sharing her progression in the gym. Already dedicated to improving all aspects of health & fitness. So happy you joined our community.

A. Rope climb technique – Bring your long socks

B. OPEN 21.1
1 Wall walk
10 Double-unders
3 Wall walks
30 Double-unders
6 Wall walks
60 Double-unders
9 Wall walks
90 Double-unders
15 Wall walks
150 Double-unders
21 Wall walks
210 Double-unders

Time cap: 15 minutes

Five rounds, each for time:
Row 400m/350m
15 Burpees (Over Parallettes)

*Rest between efforts.

Compare to last time here.

Photo: Deb. Always looking for a challenge – recently competing at the Butterfly Effect with some other legends. Congratulations Deb!!

Five rounds for time:
10 Power Cleans 50/35kg
10 Front rack lunges
15 Toes to bar

*Weight guide- have the ability to complete the lunges unbroken.

Photo: Linton hitting OHS. The dedication this guy has to improving is second to none. Watching his range of motion and quality of movement improve so drastically is an absolute pleasure. Keep putting in the hard yards Linton- it is paying off.
Thank you to @GrantWilliamsPhotos

A. Five sets, building in load:
1 Strict Press
3 Push Press
5 Push Jerk

B. For time:
25 Burpees
50 Kettlebell Swings 24/16kg
25 Burpees

Photo: The legend himself – Brad. Thank you @GrantWilliamsPhotos

Regular sessions at Coastal CrossFit are canceled for the Kings Birthday Public Holiday.
OPEN GYM 4:00-5:30pm