WOD: Monday

WODs April 28, 2024

A. For max repetitions in 10 minutes:
10 Cleans (Weight 1)
Rest 1 minute
10 Cleans (Weight 2)
Rest 1 minute
10 Cleans (Weight 3)
Rest 1 minute
Max Cleans (Weight 4)
*Advanced: W1:60/40kg, W2:75/52.5kg, W3:90/65kg, W4:105/72.5kg
Intermediate: W1: 50/35kg, W2:62.5/42.5kg, W3:75/50kg, W4:87.5/57.5kg

B. Optional
Choose an Option
1. Strength: Front Squats 4 x 10 reps (hold load)
2. Cardio: 3 x 500m Row/1000m Bike (Maintain fastest repeatable pace across all sets)

Photo: Luke on the podium at Masters HQ recently. Congratulations to Michael, Deb & Luke- All taking 2nd place. Epic effort!!!
Photos of other athletes to come.

chris

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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!!

CrossFit KIDS

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 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

A. 2-4-6-8-10 Touch and Go Power CleansRest 3 minutes10-8-6-4-2 Touch and Go Power Cleans*Maintain load on the ascent. *Aim to increase load for each set on the descent. *Timing: Alternate your efforts with a partner (YGIG). B. For load/time:1 Power Clean, 2 Push-ups, 3 Squats2 Power Cleans, 4 Push-ups, 6 Squats3 Power Clean, 6 Push-ups, 9 Squats4 Power Cleans, 8 Push-ups, 12 Squats5 Power Clean, 10 Push-ups, 15 Squats4 Power Cleans, 8 Push-ups, 12 Squats3 Power Clean, 6 Push-ups, 9 Squats2 Power Cleans, 4 Push-ups, 6 Squats1 Power Clean, 2 Push-ups, 3 Squats*12 minute cut off.*Power Cleans are touch and go.*Use your result from Part A. to help determine your load. This is a low volume workout which relies on correct (challenging) weight selection to have the desired outcome. Photo: Olivia hitting Rope Climbs. Thank you to Grant Williams photography for the awesome photos.

chris

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Attendance Challenge

WOD: Monday