WOD: Wednesday

Coastal CrossFit News January 7, 2014

A. Front Squat 3RM
*Pause in the bottom for 2 seconds on the first rep.
*Complete at least 5 heavy sets in the process of finding your 3RM.

B. 4 Rounds Strict Pull-ups + Max Rep Kipping Pull-ups
*Pick a number of strict reps to perform and then switch to a kip and work until failure.
*The number of strict reps should be well below your max and should be able to be repeated in each round.
*Score = strict reps/total kipping
*Rest 2 minutes between rounds.

Post load and reps to comments.

Tony D – Bar Muscle-up

chris

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Attendance Challenge

Attendance has been much lower over the past couple of months – Let’s turn this around!!!Frequency and consistency is the key to improvement and improvements lead to higher levels of motivation. In an effort to light the fires of motivation we have decided to run an attendance challenge. Our Challenge to you all during October is to achieve a minimum of 4 days training per week, each week. Individuals that achieve this will have their names placed in a hat and one person will be drawn out at random to a receive a Coastal CrossFit Shirt & Funky sock Friday pack.Congratulations to Deb for winning the August/September pack. Notice someone missing? Remember we are all better together!!! Share the love and help each other out. If someone is M.I.A reach onto them – a training partner and our community is the best!! Want to see progression? Turn up more frequently:Base line- We recommend a minimum of 3 days a week (this will allow you to see progression and keeps your routine in check)4 Days a week (gets things rolling much quicker)5 days a week is considered 100% attendance (You can be guaranteed those that are performing best in the gym are hitting 5 days consistently).

WOD: Friday

Two rounds for time of: 15 Full Clean 60/40kg 15 Toes to Bar 15 Power Clean 60/40kg 15 Toes to Bar 15 Deadlift 60/40kg 15 Toes to Bar