WOD: Saturday

WODs September 30, 2022

Reminder: Acrobatics/gymnastic workshop 8-10am with Ryan Collins- registration required. Please contact Marie asap if you are interested and haven’t booked in.

Partner workout:
Incrementing ladder in 12 minutes of:
2-4-6-8-10-12… of:
Deadball over shoulder
Deadball front carry 10m

Run 180m
*Partner 1 completes 2 Over shoulder, then carry, Partner 2 completes run, then swap. Both partners to complete the same round.
*Choose a challenging weight that allows for repeatable movement.

Rest 3 minutes, then…
For time complete:
Descending ladder from where you achieved in the first effort*

*Eg. P1 finished 5/8 DB OS, P2 160m Run. Work in reverse. P1 completes 5/8 DB, Run. P2 completes 160m, 10m Carry, 6/6 DBOS, etc.

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: Saturday

Join Luke at 7am or 8am – be sure to book in!! “Badger” or Partnered Badger 3 Rounds for time:30 Squat Cleans 42.5/30kg30 Pull-ups800m Run *Athletes run together but break up the Cleans and Pull-ups as needed. Repetitions share between partners anyhow. Intermediate athletes – 30/20kgBeginner – 20kg/15kg, Run 560m Photo: Day 1 of the Downunder CrossFit Championship is down. What an awesome day – 2 WODs down 4 to go!! Thank you Grantwilliamsphoto for being Chloe’s personal photographer.

chris

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WOD: Saturday