WOD: Wednesday

WODs May 19, 2020

We have had a great start to the week seeing so many faces back in the box. If you haven’t trained as hard recently I recommend you turn up and give yourself the week to transition and to rebuild intensity. You’ll be back to yourself very soon you just need to start moving again.
Friendly reminder: During the change over for session times please wait for the previous crew to have left before arriving. This ensure we adhere to social distancing and group number requirement.

AMRAP in 20 minutes of:
Run 360m
60 second plank
10 Russian Swings 24/16kg (Increment by 10 reps each round)

chris

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Attendance Challenge

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WOD: Friday

Three cycles:3 minutes for max repetitions:Bike 15/12 cal15 BurpeesMax Alternating lunge 20/15kg Rest 3 minutes 3 minutes for max repetitions:Row 20/16 cal15 BurpeesMax Dumbbell Thrusters 2x 15/10kg Rest 3 minutes Photo: Luke O – Joining Coastal CrossFit in 2012 Luke has always been a quiet achiever. During this years Open he was consistently one of our highest achieving males. Still getting better with age – Keep up the awesome work Luke.