For time:
40/30cal row or bike*
5 Rounds:
1 Bar Muscle-up
2 Chest to Bar Pull-ups
3 Toes to Bar,
then,
2 minute plank
5 Rounds:
1 Power Clean 60/40kg
2 Shoulder to Overhead 60/40kg
3 Front Squats 60/40kg,
then,
2 minute plank
40/30 cal bike or row*
*Every time you break during the 5 rounds (Gymnastic complex or Barbell Complex) complete 30 second plank.
*Start and finish on opposite machine.
Photo: Michael receiving 2nd place at Masters HQ. Well done Champion!!!
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Before the weather cools down let’s get outside and have some fun with a BEACH WOD. When: Saturday 12th AprilTime: 7:30am. Where: Meet at Minkara Park (refer map below).This is the street running adjacent to BFresh. Check out the MAP below.
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.
1. Five rounds for time of: 6 Thruster 60/40kg 6 Bar Muscle-ups 2. Five rounds for time of: 7 Thruster 50/40kg 7 C2B Pull-ups 3. Five rounds for time of: 8 Thruster 40/30kg 8 Pull-ups 4. Five rounds for time of: 10 Thruster 30/20kg 10 Ring Rows Choose from one of the following:
