WOD: Friday

WODs June 10, 2021

Partner workout
60-40-20 reps for time of:
Toes to bar
Thrusters 50/35kg

*Intermediate athletes: 40/25kg

*Share work anyhow between partners.

Beginner athletes – Technique focus.
AMRAP in 15 minutes:
10 Knee raise
10 Thrusters 20/15kg

Beginner athletes work on a you go/I go format.
Ring Row/Ring Row, Thruster/Thruster. This allows rest between movements to encourage better technique.

Photo: Megan. I love this!!! Smiling through the pain. Thank you Grant Williams for capturing moments like this.

chris

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Attendance Challenge

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: Monday

#Please note there is no Circuit session today. Three rounds for reps: Min. 1: Dumbbell Snatch 22.5/15kg Min. 2: Toes to bar Min. 3: Hand release push ups Min. 4: OH lunges 20/15kg Min. 5: 50 Double unders Min. 6: Rest *Must get 50 double unders for rxd.