WOD: Friday

WODs April 23, 2020

Warm-up:
Alternate for 2 cycles between:
Run 100m & 30 seconds of:
1. Dynamic hips
2. Sit & Reach
3. Cossack stretch
4. Shoulder rotations

then,
Burpee technique/practice- for best movement
6 second count burpee.

then,
Increment for 3 minutes with efficient movement of:
Burpee (1-2-3-4-5…)
10 second plank

Workout:
Four rounds for time of:
Run 600m
25 Burpees
Plank *Plank time is equal to the time it takes to do the burpees.

*You will need a stop watch for this one.

Scale:
As many rounds as possible in 20 minutes of:
Run 400m
15 Burpees
30 second plank hold

Photo: Always somewhere to do pull-ups if you look hard enough. Kimberley can give you some ideas.

chris

Comments are closed.

More Stories

Lifestyle Millionaire

What defines life successes?Take a moment to ask yourself this question and challenge your perspective. In a previous article, I reflected on CrossFit’s “What is Fitness” and how it reshaped my view of fitness. More importantly, it broadened my perspective on life. For many, financial success is the goal—but this is just one piece of the puzzle. What good is financial freedom if you lack health, functionality, or meaningful relationships to enjoy it? In CrossFit, we often say, “You are as strong as your weakest link.” We aim to develop balance across the 10 General Physical Skills: A deficiency in any of these areas is where the greatest improvement can be made. This principle applies beyond fitness to all aspects of life. Consider these simplified pillars of life—no single one is more important than the others: 1. Physical Health 2. Mental & Emotional Health 3. Relationship & Social Connection 4. Financial Stability & Freedom 5. Purpose & Self-Improvement 6. Quality Nutrition 7. Balance & Leisure How These Pillars Interact A truly quality life isn’t just about excelling in one area but finding harmony across all pillars. Strengthening one often positively influences others—for instance, improving physical health can enhance mental clarity and emotional resilience, while financial freedom can allow more time for relationships and leisure. Ultimately, the goal is to create a life that feels balanced, fulfilling, and aligned with your values. In my opinion, those who find balance across all these areas are living truly rich, fulfilling lives. They are the ones who achieve the status of a Lifestyle Millionaire. Time HorizonSuccess isn’t just about the present—it’s about building a foundation for the future.Ask yourself:Where do I see myself at 40, 60, 90, or even 100 years old?Are my current actions aligned with that vision? Your future will reflect where you choose to invest your energy today. Take ActionIdentify the area of your life where you’re currently weakest and start there. Small, consistent steps in the right direction will empower you to take control and responsibility for your own life. Nothing happens by accident—every outcome is a result of your choices. By making the hard decisions now, you can earn the rewards later. Holistic success is a journey, not a destination. Strive for balance, aim for growth, and build the life you deserve. We all have the potential to become Lifestyle Millionaires—the question is, are we willing to put in the work to make it happen? – Written by Marie.

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: Friday

A. Pick the option that suits: 1. 30 muscle-ups for time. (tutorial video – here) 2. 30 muscle-ups for sets. 3. EMOM for 10 minute Muscle up(s) or Pull-up(s) 4. 5 x max reps pull-ups/spotted pull-ups. (tutorial video – here) *all options have a 10 minute cut off. B. Death by Burpees (increment a rep per minute) *If you are good at burpees start at 5 reps. Tips: Part A option 1 would be suitable for people who are confident in their muscle up ability and think they have a good shot at getting through 30 in 10 minutes. Option 2 is for people who have good MU mechanics and are looking to build the size of their sets. Option 3 would suit people who want to work a set volume in an interval format and option 4 is for people with limited or without pull-ups.

chris

You may also like

More Stories

Lifestyle Millionaire

Spread Love & Hope this Christmas

Hydration 101: Fuel Your Performance 💧

WOD: Friday