A. Push Press 3-3-3-3-3
B. Five rounds for time:
7 Shoulder to overhead 60/40kg
14 Toes to bar
50 Double-unders
Comments are closed.
More Stories
📣 NEW — OPEN GYM AT COASTAL CROSSFIT
NEW OPEN GYM classes Want some extra time to work on your training? We’re adding a dedicated Open Gym session Monday to Thursday, 5:30pm–6:30pm — giving you the freedom to focus on the things you want to improve. 🏋️ CrossFit🏋️♀️ Olympic Weightlifting💪 Strength Training🤸 Gymnastics & Skill Development🔥 Accessory Work YOUR PROGRAM OR OURS Follow your own program, catch up on something you’ve missed, work on a weakness, practise a skill, or use the time for some extra strength and accessory work. Open Gym is a great opportunity to get some focused practice outside of your normal class while still training alongside the Coastal crew. CURRENT MEMBERSCome in, train and make the hour your own. NEW TO COASTAL?Open Gym is also available to non-members. Contact us for details and we’ll help work out the best option for you. 📅 Monday–Thursday⏰ 5:30pm–6:30pm Your training. Your goals. Your hour. 💪
Let’s get you started!!!
At Coastal CrossFit, we know starting—or getting back into—fitness can feel overwhelming. That’s why we’re here to guide you every step of the way, whether you’re new to training, coming back after a break, or an experienced athlete. Why Coastal CrossFit is different: Classes That Fit You:Join our group classes and train with amazing people who support your journey. Every session is designed to challenge you safely while celebrating your progress along the way. Not ready for a class? Try our 1:1 programs: Take the first step today!No matter your experience, Coastal CrossFit is your place to get stronger, healthier, and more confident. Book your free session now and join a community that has your back every step of the way. Learn more About Coastal CrossFit
WOD: Friday
Read: How to get a Muscle-up (and repeat it). [A] Deadlift 10 x 50% 8 x 60% 6 x 70% 4 x 80% 2 x 90% *Rest 2 min. between sets. [B] For time: 50 KB Swings 25 Box Jumps 40 KB Swings 20 Box Jumps 30 KB Swings 15 Box Jumps 20 KB Swings 10 Box Jumps 10 KB Swings 5 Box Jumps Notes: The aim of the game for Part B is to keep moving. The weight and height are up to you but don’t get carried away and make this about going the heaviest/highest. The best effect will come from picking a weight/height that induces the least rest (without totally dogging it of course!). As a guide for the KB, pick a weight that gives you a shot to get the first 50 reps UB and for the BJ mix and match styles (re-bound, jump up/down, step up/down) to keep moving.