30-20-10-5 reps for load: Shoulder to overhead

Photo: Bodo- What a man!! This man would run rings around most men half his age. Go the OG’s!!!

A. Pause Front Squats 3-3-3-3-3 *
*2 second pause in bottom of each repetition.

B. Partner Workout
10-9-8-7-6-5-4-3-2-1 reps:
Deadball Over Shoulder *
*Choose a load that allows for repeatable movement with limited rest.
*Both partners complete all repetitions.

Photo: Amie back in 2016 😀
One of the worlds amazing people!!! It is soooo wonderful having you back in the box. xo

For time:
Run 360m
150 Double-unders
Run 560m
Row 400m
Run 800m
60 Toes to bar
Run 800m
Row 400m
Run 560m
150 Double-unders
Run 360m

“The Chief”
Five x 3 minute AMRAP of:
3 Power Cleans 60/40kg
6 Push-ups
9 Squats
Rest 1 minute

*Carry score forward. Compare score to last time here

Photo: Farewell to our beautiful friends Rob and Kimberley as they head off on a new adventure – moving to Canada. Joining Coastal CrossFit in 2011 these guys have become a huge part of our lives, we will definitely feel the loss.
We wish your family all the best on your next chapter. We look forward to visiting you in Canada. We love you all!!!

We have 1 session tomorrow - Hope to see you at 7am. Five rounds for time: 20 Wall ball 9/6kg 30 second plank 20 Hang dumbbell snatch 22.5/15kg 30 second plank *All reps to be completed unbroken for RXD.

For time:
10 Wall Walks
20 Squat Cleans 50/35kg
30 Hand release Push-ups
40 Pull-ups
50 Calorie Row

*Advanced athletes scale up to:
Chest to bar pull-ups, Strict Handstand Push-ups, Squat Cleans 70/50kg

Note: This is a reverse format of a previous workout. Previous results here

Photo: Deb. If you wonder why and how Deb has been achieving so much you simply have to look at 1. Consistency, 2. Amazing effort day in day out, 3. Focusing on her weaknesses 4. Outright determination to be the best she can be. Awesome work Deb!!!

EMOM x 24minutes:
Min 1: 10 Dumbbell Bench Press
Min 2: 10 x 10m Shuttle Run
Min 3: 20 Russian Kettlebell Swings
Min 4: 50 Double-unders

“The greatest wealth is health” – choose your investments wisely.

A. Front Squat 1RM

B. Partner workout:
Ascend as far as possible in 10 minutes:
100m Row
200m Row
300m Row … etc.
*YGIG

or 200m Bike
400m Bike
600m Bike… etc.

Photo: Nothing like celebrating and sharing birthday burpees with friends!! 100 minus your age – WHY? WHY NOT!!! We all plan on continuing to celebrate our birthdays each year with burpees- Lifelong fitness/wellness is worth celebrating!!!

Gymnastic Pull Biathlon
For time:
Run 560m
40 Pull-ups
Run 560m
30 Pull-ups
Run 560m
20 Pull-ups

*Add 180m run every time you break a set of pull-ups.

*Advanced options:
Scale up to Chest to Bar Pull-ups or 20-15-10 Bar Muscle-ups.

Photo: A snap of Dob’s last coaching session for 2022 before he heads off to the UK. Have an awesome time. A huge thank you for everything you bring to our community – See you in 2023!!