WOD: Thursday

WODs April 22, 2020

Warm-up:
3 rounds progressing in difficulty:
30 seconds of: Skip > Skip & Double-unders > Double-unders
Overhead walk x 20m (Add weight – plate, dumbbell, kettlebell)
10 x Shoulder taps > 10 sec Wall hold

Then 3-5 rounds of:
6 Controlled lunge (pause in bottom) Add weight as you progress
3-5 Push-ups (Warm up set- unbroken)

Workout:
Five x 3 minute AMRAP of:
5 Push-ups
10 Overhead lunges (Weight plate, dumbbell or kettlebell)
30 Double-unders

Rest 1 minute between cycles.

*Start where you finished on the previous round.
Record total rounds & any partial repetitions.

Photo: Looking forward to the day we can do our “FUN” team challenges.

chris

Comments are closed.

More Stories

Join us

Click here – I AM READY!! The scariest part of making change is taking your first step, however once you do you will be rewarded immensely. When you enter our doors you are greeted by the most amazing community. We are of all ages (age 12 -74 years young), athletic abilities (Absolute beginners to advanced), shapes and sizes (big, small and everything in between), BUT we have a common goal that brings us together – we work towards better health and fitness and leading our best lives. If you are in our gym (box) everyone in our community is cheering for you!!!If you are ready to take your next step towards better health and fitness? Our 5:30pm session (Monday to Thursday) is the perfect place to start! This class is suitable for anyone new to CrossFit. Our experienced coaches will make you feel at home as they guide you from start to finish. All you have to do is book in and turn up!! Regardless of your training history, our goal is to build your abilities and confidence assisting you towards better health and fitness. Don’t hesitate – come and join us for a FREE TRIAL SESSION.To get started click here – I AM READY!!

CrossFit KIDS

Our Coastal CrossFit KIDS classes are designed to help young athletes improve in all aspects of fitness, improve confidence and most importantly fall in love with being active!!! Our program is age appropriate and includes elements of gymnastics, Olympic weightlifting, cardio-vascular work, nutrition and so much more. Most importantly each class is designed to be FUN and keep kids engaged!! Kids sessions are run via blocks throughout the school term.BLOCK 4: 1 October – 10 DecemberTuesday 3:30pm-4:15pm (Age 5-13 years). Contact Marie Mob:0432710684 for details or check our Coastal CrossFit Kids Face Book Cost:Casual $17 (Please contact us prior to ensure a position is available)1 Session per week $165 (11 Weeks)

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).

6 Reasons to Sign-Up for The Open

In case you’ve been living under a CrossFit rock, the CrossFit Open is just around the corner and it is time to register. Click Here to Register. In case you are hesitant here are some reasons you should sign up: 1. The five weeks of the Open is the greatest community building activity on our yearly calender. Each week everyone is in the gym giving it their all with the support of everyone around them. You will get to know people better and you will get to put names to faces from the whiteboard. The more people that are involved the more of an atmosphere it creates. If you can shout, clap and cheer then we want you there! 2. Your training will improve before and after the Open. Just by signing up, you will subconsciously start to take your training more seriously and you will improve more rapidly. Each year we see people perform things during the Open (often multiple times) that they have never done once in training and these achievements will make you realise what you are capable of for your future training. 3. We need your help. Running the weekly sessions for the open is a rather large task and it takes more than just us. We need people to count and judge reps as well as to help set-up and pack up each week. As they say, many hands make light work. 4. You’re going to do the WOD’s in our weekly programming anyway so you may as well sign up and get a rank that you can compare to next year. Don’t give the old “I’m not any good excuse” – if winning is the only reason to do the open, then there are about 200,000 people who missed the point last year. 5. You need to do the Open to come to the after-party! We always have a ball getting together over a few beverages after the Open is over. 6. Do it for us (your trainers). Each year the five weeks of the Open means us spending a good deal of our weekend in the gym. We don’t ask for anything extra for the effort other than the reward of seeing maximum participation from our members.