For time:
30 Back Squat 60/40kg
30 Pull-ups
30 Shoulder to Overhead 60/40kg
20 Front Squat 60/40kg
20 Pull-ups
20 Shoulder to Overhead 60/40kg
10 Overhead Squats 60/40kg
10 Pull-ups
10 Shoulder to Overhead 60/40kg
*25 min. cut off.
Post time to comments.
17 reps at 6 years old!
Click here – I AM READY!! The scariest part of making change is taking your first step, however once you do you will be rewarded immensely. When you enter our doors you are greeted by the most amazing community. We are of all ages (age 12 -74 years young), athletic abilities (Absolute beginners to advanced), shapes and sizes (big, small and everything in between), BUT we have a common goal that brings us together – we work towards better health and fitness and leading our best lives. If you are in our gym (box) everyone in our community is cheering for you!!!If you are ready to take your next step towards better health and fitness? Our 5:30pm session (Monday to Thursday) is the perfect place to start! This class is suitable for anyone new to CrossFit. Our experienced coaches will make you feel at home as they guide you from start to finish. All you have to do is book in and turn up!! Regardless of your training history, our goal is to build your abilities and confidence assisting you towards better health and fitness. Don’t hesitate – come and join us for a FREE TRIAL SESSION.To get started click here – I AM READY!!
Our Coastal CrossFit KIDS classes are designed to help young athletes improve in all aspects of fitness, improve confidence and most importantly fall in love with being active!!! Our program is age appropriate and includes elements of gymnastics, Olympic weightlifting, cardio-vascular work, nutrition and so much more. Most importantly each class is designed to be FUN and keep kids engaged!! Kids sessions are run via blocks throughout the school term.BLOCK 4: 1 October – 10 DecemberTuesday 3:30pm-4:15pm (Age 5-13 years). Contact Marie Mob:0432710684 for details or check our Coastal CrossFit Kids Face Book Cost:Casual $17 (Please contact us prior to ensure a position is available)1 Session per week $165 (11 Weeks)
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).
Please note our Zoom links, warm-up, WOD brief and movement videos can all be found on our members Facebook page. With further changes implementing the way we do business A. 5 Rounds of:Bent over row 8-12 reps– Barbell or– Dumbbell or– Kettlebell then,Max effort ‘Push’– Push-ups– Dips*Complete as a super set then rest between rounds B. 10 minute ascending ladder of double-under: Pick rep scheme that suits your abilities.Eg. 2-4-6-8…. Advanced athletes 10-20-30-40…*Sets must be unbroken to count. If you fail a set eg. 38/40 reps, you must repeat that set until you complete all reps unbroken.Your score is the total sets unbroken Eg. 60/60. Note#This is a time to get creative with your equipment. Look around and use what objects you can for static dips- hay bales, kitchen stools, boxes. Think outside of the “box”. Photo: These little legends are always keen for a WOD. They know how to adapt as well. Who would have thought trampoline for supine rows- I call this brilliant!!!
Coastal CrossFit
6:00pm
Chabbit: 7 of 10 OHS 40kg