WOD: Wednesday

WODs September 24, 2024

AMRAP in 20 minutes:
20 Burpees
12 Toes to Bar
9-7-5-3-Max Squat Clean
Rest 1 minute

40/35kg, 50/42.5kg, 60/50kg, 70/57.5kg, 80/65kg

Complete burpees, T2B then 9 Squat Clean at weight 1. Rest 1 minute.
Continue with format increasing weight and reducing reps on squat cleans (7-5-3) resting 1 minute following each set of squat cleans.
On final round, complete BP, T2B and Max reps Squat Cleans.

Score = total repetitions completed.

Congratulations to Dani A & Josh on their engagement. We could not be happier for you both!!! 💓💓

chris

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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 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: Wednesday

Reminder- “Living Better” Challenge kicks off tonight 5:30pmIf you are wanting to make positive changes towards your health and lifestyle be sure to join us. A. Snatch Technique (light load)Positional work B. Build in loadPower Snatch + Hang Squat Snatch Photo: Leigh Dubai. So proud of Leigh making sure she continues to train while on holidays. Completing Tuesday’s work in 24.56 (modified to suit available equipment). The 5:30am class isn’t the same without you (we need someone to step up and bring the conversation to the gutter 😉)

chris

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WOD: Wednesday