WOD: Monday

Coastal CrossFit News June 30, 2013

Thanks to everyone who supported our athletes in some way over the weekend. Please look out for a full run down of the weekends events tomorrow once we’ve gotten over the weekend.

Pick ONE of the workouts from below:
1. For time:
5 Thrusters 75kg/50kg
40 Pull-ups
4 Thrusters
32 Pull-ups
3 Thrusters
24 Pull-ups
2 Thrusters
16 Pull-ups
1 Thrusters
8 Pull-ups

2. 10 Thrusters 60/40kg
30 Pull-ups
8 Thrusters
24 Pull-ups
6 Thrusters
18 Pull-ups
4 Thrusters
12 Pull-ups
2 Thrusters
6 Pull-ups

3. 15 Thrusters 40/30kg
20 Pull-ups
12 Thrusters
16 Pull-ups
9 Thrusters
12 Pull-ups
6 Thrusters
8 Pull-ups
3 Thrusters
4 Pull-ups

Post workout choice and time to comments.

chris

1 Comment

Log in to Reply July 1, 2013
Coastal CrossFit

Fire up 6.00am crew. Attendances are pathetic at the moment – fitness does not take a rest just because the sun’s not out.

You must be logged in to post a comment

More Stories

CrossFit KIDS – HOLIDAY PROGRAM

Our CrossFit KIDS Program will run over the school holidays- TUESDAY & THURSDAY 3:30-4:15pm (Ages 5-13)WEDNESDAY 3:30-4:15pm (Ages 10+) – Note: Ages 10+ can also attend Tuesday & Thursday sessions. Cost: $17 per session or 2 sessions per week $30 ($15 per session) About our KIDS/TEEN Program: Our Coastal CrossFit Kids Program is designed to inspire a lifelong love of fitness while building strong, confident, and capable young athletes. We offer two tailored programs: Benefits of CrossFit for Kids: Each session is programmed to suit all abilities, ensuring every child is challenged while having fun. Whether they’re just starting their fitness journey or looking to take it to the next level, Coastal CrossFit Kids is the perfect place to grow, learn, and thrive. Contact Marie on 0432710684 or email coastal.crossfit.qld@gmail.com for more information.

WOD: Thursday

Five super-sets: Ring Dips/Box Dips DB Reverse Lunge x 10 (per leg) *Rest 2 min. between sets. *Aim for at least 10 reps on the first set of dips – scale difficulty as needed. *Choose your own load for the lunge. Optional: 10-1 Over the Shoulder *Work with a partner, alternating sets.