A. Gymnastic Pull progression (Week 2 of 4)
*Focus on a challenging pull movement focusing on quality movement.
EMOM x 10 minutes:
‘X’ Gymnastics Pull (unbroken)
*Aim to improve upon last week
B. Eight rounds for time (15 minute cap):
4 Wall Walks
8 Double dumbbell Front Squats 2×22.5/15kg
Photo: A shout out to Taz. Hitting a 15kg PB on his Clean & Jerk. Great work Taz!!!
A. Clean & Jerk 1 RM (After our progression – it is time to retest)
B. Every 30 seconds for 8 minutes:
Complete 1 Clean & Jerk *
*Choose a load that allows for 16 technically perfect reps.
Photo: Saturday partner sessions – Josh & Andrew.
There’s something special about training with a partner. You push a little harder, encourage each other through the tough moments, and celebrate every win together.
Partner workouts build accountability, teamwork, and a stronger community—while making hard work a whole lot more enjoyable.
A. Five supersets:
Dumbbell Bench Press 10-12 reps
Barbell Bent over row 15 reps
B. Four rounds:
400m Run or Machine equivelant
Working 1:1 Work: Rest
Congratulations to Leiah & Leiah’s Mum – completing the 10km at the Sunshine Coast Marathon over the weekend.
Choose one of the following:
Option 1:
Every 5 minutes, for five rounds:
12 Weighted box step overs (20kg/15kg plate)
20 x 7.5m Shuttle Runs
20 Wall Ball 9/6kg
Option 2:
Every 5 minutes, for five rounds:
20 Box jump overs 24″/20″
20 x 7.5m Shuttle Runs
20 Wall Ball 9/6kg
Photo: Recovery is where the progress happens.
Taking just a few minutes to stretch after your workout can help improve flexibility, reduce muscle tightness, support recovery, and leave you feeling better for your next session.
Don’t rush out the door—finish strong and give your body the care it deserves. Your future self will thank you.
Join Marie at 7am (Currently full) and Bring a Friend at 8am.
Partner Workout
Two rounds:
In 6 minutes:
Row 50/40 calorie (shared)
Max rep Put & take + Burpee (alternating with partner)
Rest 3 minutes
In 6 minutes:
Echo 30/24 calorie (shared)
Max rep Sandbag Squat (Max 5 reps)
Rest 3 minutes
Five rounds for max cycles:
Man maker *
1 Man maker = Push-up + Dumbbell Row (left + right) + Deadlift + Muscle Clean + Strict Press
* Choose your own weight that allows for a minimum of 5 cycles per round.
Rest between efforts.
Photo: Welcome back, Lukey! It’s awesome to have you back where it all started.
Four years in the Army is something to be proud of, and we’re stoked to see you back in the gym. Whether it feels like yesterday or a lifetime ago, you’ll always be part of the Coastal CrossFit family.
Welcome home—we’re looking forward to seeing what this next chapter brings.
For max repetitions:
0-2:30: Run 400m
2:30-5:00: 40 Kettlebell Swings 24/16kg
5:00-7:30: Run 400m
7:30-12:30: Max Push-ups
12:30-15:00: Run 400m
15:00-17:30: 40 Kettlebell Swings 24/16kg
17:30-20:00: Run 400m
*Score: Total repetition
A. Back Squats 5-5-5-5-5+
B. AMRAP in 12 minutes:
12 Wallball
9 Toes to bar
30 Double-unders
Photo: Happy 47th Birthday, Chris! 🎉You continue to prove that age is just a number.
The past 12 months have been incredible to watch. After a 16-year break from competition, you stepped back onto the big stage with the same determination and grit that has always defined you. Your drive, consistency, discipline, and passion inspire everyone around you.
We’re so proud of everything you’ve achieved and even more excited to see what the next 12 months have in store. Whatever challenges and opportunities lie ahead, we’re incredibly grateful to be by your side for the journey.
Here’s to another year of chasing big goals, creating memories, and proving that your best is still yet to come.
Happy Birthday! ❤️
A. Clean & Jerks Waves (Week 3)
Working off 1RM
80-85-90% x 3 cycles
B. Gymnastic Pull progression (Week 1 of 4)
*Focus on a challenging pull movement focusing on quality movement.
EMOM x 10 minutes:
‘X’ Gymnastics Pull (unbroken)
* This is the start of a four week progression. Your goal is to improve quality of movement and capacity over the coming weeks for your chosen movement. We will be increasing in volume over the coming weeks.
Three x 3 minutes rounds:
20/16 cal row
20 Hang Dumbbell Snatch 22.5/15kg
Max Dumbbell Facing Burpees
Rest 1 minute between round
Three x 3 minutes rounds:
14/10 cal Echo
20 Hang Dumbbell Snatch 22.5/15kg
Max Dumbbell Facing Burpees
Rest 1 minute between round
Photo: Partner WOD Saturdays are about more than just training.
The best friendships are often built through shared challenges, a commitment to health, and bringing out the best in one another. The people you surround yourself with influence your mindset, your habits, and ultimately who you become.
Choose your circle wisely—and keep showing up together.