WOD: Thursday
A. Strength Progression Week 5
Deadlift 3 x 5
B. AMRAP in 12 minutes:
6 Squat Cleans 60/40kg
50 Double-unders
12 Toes to bar
The WOD's
WOD: Wednesday
A. Bench Press 3 x 5
Superset with ‘X’ Strict Pull-ups
B. Each for time, on a 6 minute cycle:
860m Run,
860m Row,
2150m Echo
*Complete Run/Row or Echo then rest until 6 minutes. Complete next movement at 6 minutes, then 12 minutes.
Record time for each movement + total work time.
Photo: Jesse. Setting himself goals and chasing them has seen him hit PB of 90kg Snatch & 110kg Clean & Jerk over the past couple of weeks. Awesome work Jesse!!!!
WOD: Tuesday
A. Strength Progression Week 5
Front Squat 3 x 5
B. For load and time:
20 Overhead Squats *
50/35 Push-ups
20 Overhead Squats
*10 minute time cap.
*Aim for heavy unbroken effort on the first set of OHS.
Photo: Laure – always giving everything she has. Her heart, grit and determination is awesome!! We can’t wait to see what you achieve next. Thank you @GrantWilliamsPhoto
Easter Monday
A huge thank you to Danielle for taking Open Gym.
OPEN GYM with Danielle 9:30am - 11am.Come any time between the set hours. "Cindy"
20 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats
Easter long weekend
🐣 Happy Easter from the Coastal CrossFit Team! 🐰
Wishing all our amazing members and their families a joyful and relaxing Easter weekend! Whether you’re chasing PBs or chocolate eggs (or both 😄), we hope you enjoy some well-earned rest, quality time with loved ones, and maybe even a cheeky hot cross bun.
Thank you for being part of such an incredible community. We’re so proud of the effort, energy, and support you bring every day.
See you back in the gym Tuesday, ready to move and crush it! 💪🐇
Please note: Coastal CrossFit is closed over the Easter long weekend.
Saturday – Closed
Monday – Closed
GOOD FRIDAY
Our regular sessions are cancelled due to the Public holiday. We are taking advantage of the long weekend and spending time with our family. Coastal CrossFit regular sessions are cancelled FRIDAY, SATURDAY & MONDAY. We will be back to full schedule on Tuesday.
GOOD FRIDAY – Luke will be running OPEN GYM Good Friday: 10-11:30am.
SATURDAY– CLOSED
EASTER MONDAY– CLOSED
WOD: Thursday
GOOD FRIDAY OPEN GYM SESSION– 10am-11:30am. A huge thank you to Luke for volunteering to open the gym so you can join him for a session.
AMRAP in 20 minutes:
Run 860m (Buy In)
then,
AMRAP in ‘X’
3 Wall Walks
10 Hang Dumbbell Snatch 22.5/15kg (Alternating)
16 Alternating Lunge (Body Weight)
then,
Run 860m
*Goal is to strategies the workout to maximize AMRAP, leaving enough time to complete the final run with in the 20 minutes.
Photo: Cohen. One of our young champions stepping it up during the Open. We couldn’t be prouder!!!
WOD: Wednesday
A. Strength Progression Week 4
Bench Press 3 x 5
B. For max repetitions:
0-2 minutes: Max calories Row/Echo
2-4 minutes: Rest
4-11 minutes: Max Burpees (Jump & Touch)
11-13 minutes: Rest
13-15 minutes: Max calories Echo/Row
*Start on either Echo or Row, then finish on the opposite machine.
Score = total reps (1cal = 1 rep)
Picture: AI Luka – looking the goods 😀
WOD: Tuesday
For time: (20 minute time cap)
3 Rounds:
6 Power Clean & Jerk 50/35kg
9 Pull-ups
3 Rounds:
5 Power Clean & Jerk 60/42.5kg
7 Chest to Bar Pull-ups
3 Rounds:
4 Power Clean & Jerk 70/50kg
5 Bar Muscle-ups
3 Rounds:
3 Power Clean & Jerk 80/57.5kg
3 Ring Muscle-ups
Photo: Caitlin & Lachie competing at the Fittest 4. Awesome work team!!!
WOD: Monday
A. Strength Progression
Front Squats 3 x 5
B. 21-15-9 reps for time:
Dumbbell Thrusters 2 x 22.5/15kg
Run 360m
Photo: AI Bodo – courtesy of Grant.