A. Back Squat 3 x 5 (add 2.5kg to last time)
B. Five rounds for time of:
Run 200m
2 x 20m OH Carry 48kg (32kg)
*OH Carry is to be performed with two kettlebells locked out overhead.
Post loads and time to comments.
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Lifestyle Millionaire
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Spread Love & Hope this Christmas
Spread the Love & Hope This Christmas! Every year, we come together as a community to share love and hope through a chosen charity. This year, we are proud to support IFYS (Integrated Family and Youth Service) for their incredible work in assisting children in foster care, families, and individuals in our community who are doing it tough. 💛 We are blessed to be part of such a giving and compassionate community, and this Christmas, we have the opportunity to share that blessing with others in need. Through IFYS, we are collecting: Gifts Hampers Gift Cards And more! Every little contribution makes a difference in bringing joy and hope to families during this special time of year. Click here to learn more. Drop-Off Location: Coastal CrossFit Donations Close: Sunday 15th December Let’s come together to make this Christmas brighter for everyone. Share this post and help us spread the word! #ChristmasGiving #CommunityLove #SupportFamilies #SpreadHopehttps://www.ifys.com.au/donations/ifys-christmas-appeal/
Hydration 101: Fuel Your Performance 💧
Staying hydrated is one of the simplest yet most impactful ways to improve your health and athletic performance. Here’s why hydration matters and how to stay on top of it every day: Why is Hydration Important? How Much Water Do You Need? Tips to Stay Hydrated Signs You Need More Water Hydration is key to getting the most out of your training and feeling great every day. Start making it a priority, and watch how it transforms your energy and performance! Cheers to staying hydrated and crushing your goals. Try this recipe: Quick hydration drink with Celtic Sea Salts.
WOD: Saturday
For time:1,200 meter Run63 Kettlebell Swings (1.5/1 pood)36 Pull-Ups800 meters Run42 Kettlebell Swings (1.5/1 pood)24 Pull-Ups400 meters Run21 Kettlebell Swings (1.5/1 pood)12 Pull-Ups *Check out the attached video: It was almost 10 years to the day between Chris winning Diane at Regionals and Chloe winning Strongman Diane at the Torian Pro!
Dan C
Dan 100kg/ 9.13 RXD
Thanks to Crossfit Norwest in Sydney for having me.