Five rounds:
In 2 minutes:
0-1 mins: Max rep strict pull-ups
1-2 mins: 45second bearhug hold
2-3 mins: Max Box Step overs 20″ (20/15kg plate)
3-4 mins: 45 second Suitcase hold 2 x32/24kg

Photo: Welcome to one of our newest members Oscar. It is great to have you on board. Looking forward to sharing your health and fitness progression.

A. Snatch + 2 OHS (Build in load)
work towards 1 Squat Snatch + 1 OHS

B. For time (15 minute cap):
21 OHS 50/35kg
15 Toes to bar
15 OHS 60/42.5kg
25 Toes to bar
9 OHS 70/50kg
35 Toes to bar

Photo: Our parent & Teen session on Wednesday. It is so great to see the girls push each other.

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.
* Record toes to bar repetitions at completion of 5 rounds.