A. EMOM x 14 minutes:
Minute 1: ‘X’ Toes to Bar
Minute 2: 3-5 Snatch balance (light load)

B. Overhead Squats 10 x 2 @90%+

Five x 3 minute rounds:
15 Bench Press 60/35kg
50 Double-unders
Max Cal Row

*Rest 3-4 minutes between rounds

Photo: Chloe Spam from Noosa Teen Invitational. Thank you to @Grant_a_w for the awesome photos.

I am so excited to be returning to the Gym tomorrow. I am looking forward to seeing all of your beautiful faces 😀

AMRAP in 6-5-4-3 minutes of:
3 Dumbbell Ground to Overhead (2 x 22.5/15kg)
6 Chest to bar pull-ups
12 Squats

* Rest 1 minute between cycles.

Photo: Hello to our beautiful friends who are off travelling the world – Mike & Chrissie. We love seeing your photos and stories from your travels. Great to see your fitness being used for exploration!!!

Both 7am & 8am sessions will run. Danielle & Luke will be taking the sessions so be sure to join them for some fun!!!

Partner Workout
Two cycles for max reps:
In 5 minutes:
Bike (Calories)
Overhead hold (2 x22.5/15kg DB)
Rest 1 minute
In 5 minutes:
Row (Calories)
Suitcase holds (2x 32kg/24kg)
Rest 1 minute
In 5 minutes:
Burpees (over partner)
Plank Hold
Rest 1 minute

*One partner completing scored component (reps/cal) while other holds static movement. Reps/cal can only be accumulated while partner is in the static hold.

Photo: Russ. His awesome flexibility, quality of movement along with increase in strength has seen Russ stepping up his weights across the board. So awesome to see your PBs keep coming!!!
Thank you to Danielle for the photo.

For time:
50 Hang Power Cleans 50/35kg
35 Strict Pull-ups
50 Front Squats 60/42.5kg
35 Strict Pull-ups
50 Deadlifts 70/50kg

A huge thank you to Luke B and Danielle for everything you have done to help us out this past week. Also, to all of the crew who have stepped in to assist. You have made this week stress free. I am looking forward to getting back into the gym with you all.
I know we have the most amazing community but it is time like this that make me appreciate it all the more.
I hope everyone in isolation is doing well. Don’t hesitate in reaching out if you need any assistance. xoxoxo

A. Technique focus
EMOM x 3 minute:
1 Snatch every 20 seconds (approx. 50%)
Rest 1 minute
EMOM x 4 minute:
1 Snatch every 30 seconds (approx. 60%)
Rest 1 minute
EMOM x 5 minutes:
1 Snatch every (build in load to heavy not maximal)
*Aim to use Part A to warm up for Part B – Include some Squat Snatch and/or OHS.

B. Overhead Squats 8 x 4 @80%+

Five x 3 minute rounds:
Row 16/12cal *
18 Sit-ups
Max Burpees onto plate

Rest 3 minutes
*Increase calories per round: Men 16-20-24-28-32cal Ladies 12-15-18-21-24cal

*Complete a 45 second unbroken plank during 3 minute rest.

Photo: Chloe contemplating her Clean & Jerk @CrossFitNoosa Teen Invitational. I could watch our girl workout all day. Doing what she loves with composure beyond her years.

Thank you to our Coastal Crew- Everyone has jumped onboard to assist and your adaptability has made life so much easier during isolation.


A. EMOM x 10
‘X’ Toes to Bar

B. In 15 minutes:
75 Goblet Squats 24/16kg
then, AMRAP in remaining time:
25 Kettlebell Swings 24/16kg
60 Double-unders

Photo: 9:15am crew (Good morning Angels) back onto Zoom.