Check out our Festive Timetable here
For time:
860m Run
25 Burpees
35 Dumbbell Snatch 22.5/15kg
50 Dumbbell Box Step-ups 22.5/15kg
35 Dumbbell Snatch 22.5/15kg
25 Burpees
860m Run
Photo: Saturday fun with Luka & Luke on Fireman’s carry. Luka’s face says it all –
He could definitely save someone from a fire!!!.
What a day in the box for the “12 Days of Christmas”. Congratulations to everyone that completed the workout, especially those hitting it for the first time. Some amazing efforts and lots of PBs. Regardless we are all winners.
Join Marie at 7am or 8am for a great workout. Please book in via Mindbody.
Photo: Some cute elves working hard 😃
Join us for the highly anticipated 12 Days of Christmas!!!
Bring your Christmas Cheers and get your JINGLE ON!!!
Come and cheer the afternoon crew on and then enjoy some ice cold beverages and nibbles by the water (From approx. 4pm for those that have already completed the WOD).
Bring your own drinks and a plate to share – Extra credit to those that arrive in Christmas attire!!
Note: All sessions WOD (no open gym).
“The 12 Days of Christmas”
1. Front Squat 50/35kg
2. Power Cleans 50/35kg
3. Hand Release Push-up
4. Pull-ups
5. Deadlift 50/35kg
6. Toes to Bar
7. Ball Slams 12/9kg
8. Burpees
9. Goblet Squat 22.5/15kg
10. Dumbbell Snatch 22.5/15kg
11. Shuttle Run (10m)
12. Thrusters 50/35kg
*Performed in the order of 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 etc.
Compare to last time 2023 here
Compare to 2022 here
Compare to 2021 here
Compare to 2020 here.
Note: For new members- Our “12 Days of Xmas” is our benchmark workout that we repeat each year.
The workout flows along with the song “12 Days of Christmas” song.
This workout is more than a workout and we look forward to it each year!!
Displaying Christmas spirit, through dress up, singing, etc. is highly encouraged.
Members who sing are awarded a prestigious Santa hat, Christmas tree or reindeer along side their workout score on the white board. Don’t be a Christmas Grinch- All participants are sure to be on Santa’s good list.
Reminder: Friday will be the “12 Days of Christmas workout” during all session times.
Following the 4pm – 6pm session we would love to have as many people join us for some nibbles and drinks by the water. We will also have our CLUB Shirt presentations during this time.
A. Pick two movements:
Each for time:
1.6km Row
4 km Bike
1.6km Run (Bridge & Back)
1.6km Ski Erg
* Rest approx. 5minutes between activities
B. Mobility/Sauna – Get your body supple for the 12 Days of Christmas workout.
Photo: Our awesome young guns Nata & Caitlin.
Two rounds:
0- 4 (16-20)minutes:
EMOM x 4 minutes:
‘X’ Strict Gymnastics Pull
4 – 8 (20-24) minutes:
EMOM x 4 minutes:
‘X’ Calorie Echo/Row/Ski
8-12 (24-28) minutes:
EMOM x 4 minutes:
‘X’ Strict Gymnastic Push
12-16 (28-32) minutes:
EMOM x 4 minutes:
‘X’ 10m Shuttle Run
*Choose repetitions to maintain across each movement.
Photo: Shout out to Tim. Always positive and coachable. It is great seeing your progression. Keep up the great work!!!
A. Technique focus:
1 Power Snatch + 2 Snatch Balance + 3 Overhead Squats
B. AMRAP in 12 minutes:
12 Overhead Squats 40/30kg
15 Toes to bar
50 Double-unders
It is with sadness that Dob will coach his last session at Coastal CrossFit.
You are an amazing part of our community as an athlete, Coach and mostly a friend.
We wish Dob, Bronte & Theo all the best in their new adventures. You will always be part of the family and look forward to seeing you whenever we can.
Continue to do life your way – we know there is so many amazing experiences coming your way. We are grateful to have been a part of your journey. We love you!!!
Both 7am & 8am sessions are on. Be sure to book in.
*REMINDER: Our Coastal CrossFit Christmas Party starts at 6pm. We look forward to celebrating another great year with you. xoxo
In honor of Dob’s farewell he chose to run his favourite workout, in a partner variant:
“Murph”
For time:
1.6km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6km Run
*Advanced athletes wear a weight vest.
As always multiple scaling options will be available.
Five rounds, each for time:
300m Row/750m Echo/600m Concept bike or ski erg
360m Run
Rest between efforts
Photo: Welcome to Dylan aka Swanny. It is great having you on board.
Seven rounds for load:
6 Dumbbell Deadlift (single head touch)
6 Dumbbell Lunge (DB in hang) (3 per side)
6 Dumbbell Hang Muscle Clean
6 Dumbbell Shoulder to overhead
*Complete complex unbroken
Rest as necessary between rounds.
Photo: CrossFit Kids- Christmas style. 5 minutes to create their best Santa’s sleigh.
I think they nailed it!!!