A. Increment in weight over 7-10 sets: 1 Power Snatch+ 2 Snatch Balance +3 Overhead Squats
B. ROMWOD
Photo: Mark B. Encouraging everyone to drink more water prior to training. Stay hydrated crew.
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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
Warm up:2 Rounds of:Bearcrawl 10mHigh knee/Boots to Glutes/Side stepSpiderman 10mHigh knee/Boots to Glutes/Side step 3 Rounds of:10 Toyota Jumps5 Push-upsShuttle Run 4 x 10m Workout: PART A.Increment as far as possible in 10 minutes of:Dumbbell Snatch (per side) (1-2-3-4-5…)Dumbbell facing Burpees (1-2-3-4-5…)8 x 10m Shuttle Run *Record total reps achieved Eg. 9/11 Burpees. REST 3 Minutes then,PART B.Decreasing reps for time of:What you achieved in Part A.Eg. Achieved 9/11 Burpees-Complete 9 Burpees, 11 Dumbbell Snatch, 8 Shuttle Runs,10 Burpees, 10 Dumbbell Snatch, 8 Shuttle Runs.Continue all the way back down finishing at 1 Dumbbell Snatch. *This WOD is not to be gamed. Work hard on Part A. Establish your own benchmark, and aim to finish as quick as possible in Part B.*Regardless of ability Part B allows all athletes to take on a challenge relative to their ability.