WOD: Monday

WODs April 28, 2024

A. For max repetitions in 10 minutes:
10 Cleans (Weight 1)
Rest 1 minute
10 Cleans (Weight 2)
Rest 1 minute
10 Cleans (Weight 3)
Rest 1 minute
Max Cleans (Weight 4)
*Advanced: W1:60/40kg, W2:75/52.5kg, W3:90/65kg, W4:105/72.5kg
Intermediate: W1: 50/35kg, W2:62.5/42.5kg, W3:75/50kg, W4:87.5/57.5kg

B. Optional
Choose an Option
1. Strength: Front Squats 4 x 10 reps (hold load)
2. Cardio: 3 x 500m Row/1000m Bike (Maintain fastest repeatable pace across all sets)

Photo: Luke on the podium at Masters HQ recently. Congratulations to Michael, Deb & Luke- All taking 2nd place. Epic effort!!!
Photos of other athletes to come.

chris

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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: Monday

A. Five rounds for time: 15 Dumbbell Bench Press 2×22.5/15kg15 Toes to bar400m Run B. Optional4 x Max effort:Strict Gymnastic Pushor EMOM x 10 minutes:‘X’ Gymnastic Push

chris

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WOD: Monday