For time:
0-5mins
75 Wall ball 9/6kg
5 minutes until completion:
50 Toes to bar +
50 Pull-ups
At the start of minute 5 complete 30 Double -unders, at start of minute 6 complete 20 Squats. Continue to alternate this buy in format until Toes to bar/Pull-ups are completed.
*20 minute cap
Photo: Ted - A CrossFitter in the making. Thank you Deb for his very own barbell and plates. The perfect thing to have when watching Mum do her WOD. Xo
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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 August/September is to achieve a minimum of 4 days training per week, each week. Individuals that achieve this (starting tomorrow Friday 16th August – 30 September) will have their names placed in a hat and one person will be drawn out at random to a receive a Coastal CrossFit Shirt. 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).
Every 5 minutes for 5 rounds: 30 Kettlebell Swings 24/16kg 20 Sit-ups 10 Box Jumps 30/24″ *For added challenge, scale up the weight on the KB and replace the sit-ups with T2B.
