OPEN 25.3
For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row
Time cap: 20 minutes
♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch
♂ 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch
An alternate workout will be provided for those that have completed OPEN 25.3.
Photo: 3 fine mullets – Coastal Pin up boys. Photo courtesy of Karla.
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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.
7.00am Choose from ONE of the following benchmark workouts: Helen Three rounds for time of: Run 400m 21 KB Swings 24/16kg 12 Pull-ups *16 minute cut off. Lynne Five rounds for reps of: Bodyweight Bench Press Pull-ups *Move straight from the bench to the pull-ups and rest between rounds. Nancy Five rounds for time of: Run 400m 15 Overhead Squats 42.5/30kg 8.00am A. Work to a heavy hang clean (12 min) B. Two rounds for time of: Row 1000m 25 Pistols 15 Hang Power Clean (use about 80% of Part A.) 17 minute cut off.
