WOD: Wednesday

WODs October 12, 2021

A. Choose one of the following formats:
1. EMOM x 10 minutes:
Gymnastic Pull *
*Choose your own movement and repetitions.
or,
2. Five rounds, on a 2:30 cycle:
Gymnastic Pull *
(0-2:30-5:00-7:30-10:00 minutes)
*Choose your pull movement.
Pull-ups (Strict, Kipping, C2B), Muscle-ups (Bar or Ring)

B. Partner workout:
Increment for 10 minutes:
Burpee Box Jump Over (1-2-3-4-5…)*

*YGIG format. Both partners to complete the same number before progressing on.

Photo: Dob. For those checking the whiteboard you would have noticed Dob’s name at the top of the leaderboard most days. Super dedicated to improvement it is great seeing you moving from strength to strength and even better your humble attitude in all of your achievements.

chris

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CrossFit KIDS

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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: Thursday

For time: Run 1600m Rest 3 min. Run 1200m Rest 2 min. Run 800m Rest 1 min. Run 400m. *This is a reverse of our previous interval running workout. It will be interesting to compare which format results in the best overall time. *We have a wet weather option!