EMOM x 30 minutes:
Min 1: Row 200/180m, Echo 500/450m
Min 2: Max shuttle runs x 10m
Min 3: Rest
Min 4: Double-unders x 50
Min 5: Max Burpees
Min 6: Rest
*Advanced athletes scale up to drag rope double unders (30-50 reps)
*Alternate between Row/Echo Bike.

Compare to last time here

Photo: Coastal CrossFit poster boy – Phil. Thank you @GrantWilliamsPhoto

A. Strength Progression Week 2
Bench Press 3 x 5reps
*Aim to increase weight from last week.

B. For time:
200 single skips
2 minute dead hang
200 single skips
2 minute sandbag bearhug hold
200 single skips
2 minute suitcase hold
200 single skips
*Select weights that allow for unbroken efforts on all static movements.

Photo: Ian. It is awesome having this champion with us. Super coachable and an all round great guy. We are looking forward to sharing your health & fitness journey.

A. Work to a heavy set of 3 Power Cleans

B. “Power Elizabeth”
21-15-9 reps for time:
Power Cleans 60/42.5kg
Ring Dips

Photo: Congratulations to Luke, Dob & team for competing at Trinity Throwdown over the weekend.

A. Strength Progression Week 2
Front Squats 3 x 5 *
*Add 2.5kg to last weeks weight

B. Five rounds for time:
Run 200m
10 Shoulder to Overhead 50/35kg
10 Overhead Barbell Lunge 50/35kg

Photo: Congratulation to Lloyd taking on the Paladin Fitness Race over the weekend – In Lloyd’s words he smashed it!!!

Join Danielle for at 7am or 8am.
The Saliba’s will be away for the weekend so Chloe’s Cafe will be closed tomorrow. We apologies for any inconvenience.


30 Rounds for time:
1 Bar Muscle-up
2 Burpee Box Jump overs 24″/20″
3 Front Squats 60/40kg

*30 minute time cap.

Photo: Shout out to this strong, beautiful lady – Tilly. Taking on the Open for the first time and hitting multiple PBs. Once again thank you @GrantWilliamsPhoto for the epic photos. xoxo

A. Strength Progression
Week 1: Deadlift 3 x 5

B. Clean & Jerk Technique
Clean & push Jerk + Split Jerk
YGIG with a partner-
EMOM x 4 minutes:
2 Reps (Light load)
EMOM x 4 minutes:
1 Rep (build to moderate load)
5 minutes:
1 Rep (Build in load)

A. Five rounds for time:
Row 300m/Echo 750m
10 Dumbbell Snatch (Left arm) 22.5/15kg
10 Overhead Lunge (Left arm) 22.5/15kg
10 Dumbbell Snatch (Right arm) 22.5/15kg
10 Overhead Lunge (Right arm) 22.5/15kg

B. Optional Extra:
Three rounds for max reps:
Strict Pull-ups
Rest 2 minutes between efforts
*Record- highest and lowest reps + total repetitions.

Photo: It has been a great week of achievement for Davina – What a feeling!!! This makes my heart sing 😀 Remember – nothing worthwhile ever comes easy – enjoy the journey!!!

A. Week 1: Strength Progression
Bench Press 3 x 5
*Warm up to a heavy set of 5reps that allows for good movement and increased loading over the coming weeks.

B. AMRAP in 12 minutes:
15 Russian Kettlebell Swings 32/24kg
15/10 Push-ups
30 Double-unders

*Score in total repetitions.

For completion:
0-5 minutes: Run 860m
5-12 minutes (EMOM x 7)
‘X’ Toes to bar
12-17 minutes: Run 860m
17-24 minutes (EMOM x 7)
‘X’ Gymnastic Pull
24-29 minutes: Run 860m

*Choose your own repetitions
*Gymnastic pull- aim for a minimum of 3 reps at a repeatable difficulty.
*Advanced athletes aim for more technical movements/unbroken efforts.

Photo: A huge shout out to Laure who completed a 50km run (Noosa Ultra Trail) on Saturday. She set herself the goal a few months ago and nailed it!!! Absolutely amazing!!!

Strength Progression-
Today will commence a six week strength progression of Front Squats/Bench Press/Deadlift. We will establish our starting weights with the goal of increasing load progressively over the coming weeks. Focus of quality movement and consistency.

A. Front Squat 3 x 5
Warm up to a challenging weight that allows for good form and progression.

B. Partner workout
For time:
5-5-4-4-3-3-2-2-1-1 reps of:
Thrusters 42.5/30kg
Burpees
(Intermediate 35/25kg)
(Beginner – tech focus)

Photo: Ash – leading his team WOD Warriors to victory. Congratulations to everyone that participated. It has been a great 3 weeks for the IN-BOX OPEN.