For total time:
Run 180m
Plank 1 minute
Run 360m
Plank 1 minute
Run 560m
Plank 1 minute
Run 800m
Plank 1 minute
Run 560m
Plank 1 minute
Run 360m
Plank 1 minute
Run 180m

Photo: Luke B bringing full heart to his team (WOD WANKERS) during the final showdown. A huge thank you for everything you bring to our community.

A. Five rounds for load: 1 Press 3 Push Press 5 Push Jerks Photo: Paula. This lady never ceases to amaze me with her love, encouragement and selflessness. You bring so much to everyone and always brighten my day!!

What a great weekend. It has been amazing having some downtime with our family. A huge thank you to Tom for stepping in to give us a break. We are sad to say goodbye to Tom (last sessions today) but happy he is persuing his passion for yoga. Best of luck Tom- enjoy your next adventure.

PLEASE REMEMBER TO WEAR MASKS.

A. Front Squat (taken from the ground) 5-5-5-5-5 B. Tabata (8 rounds 20sec on/10 sec off) Row (cal) Toes to bar Air Squats *Rest 1 minute between stations)

Photo: Taz hitting a pb during Open 21.4. A huge shout out to Andy for capturing this moment. We are so grateful to have two amazing photographers in house capturing the moments and emotions of training. The open has provided so many of these – it is so awesome to be able to re-live them. Thank you Grant and Andy.

We hope you have all had an great Easter and enjoyed some down time. REMINDER: The gym is CLOSED. For those keen to get into it here is a short workout. Five rounds for time of: 20 Burpees 30 Squats (or Single leg squats) Photo: Luka has pushed himself outside of his comfort zone in a big way during the open. We are so proud of your achievements and are so thankful for everything you do to help out in the gym. Thank you to Andy Holt for the photography.

EASTER BREAK- Coastal CrossFit will be closed Friday to Monday. Re-opening on Tuesday. We wish you all a safe and happy break with friends and family. See you next week.

Five sets of:
Bench Press 8-10 repetitions
Pendlay row 8-10 repetitions

Optional finisher:
10 rounds for calories Bike or Row:
30 seconds on/30 seconds off

Photo: Mick V always positive and giving his best in every session. You never cease to bring a smile to those around you. Keep up the great work!!!

Opposing ladder for time:
30-60-90-120-150 Double-unders
15-12-9-6-3 Power Clean & Jerk 70/45kg
*Complete 30 Double-unders, 15 Clean & Jerk, then 60 Double-unders 12 Clean & Jerk, etc.

For those at home:
Double or triple repetitions to suit your abilities and the weight you have.
Double Dumbbell C & J, Single Dumbbell C&J or Kettlebell swings.
Eg. Rep scheme 45-36-27-18-9

Photo: Jesse achieving his Muscle-up in 21.3 (with only 20 seconds to achieve it). It was amazing to see how much heart he put into this final repetition.

PLEASE READ: As per the new government directive anyone who was in Greater Brisbane on, or since Saturday 20 March & has since left must follow the same lockdown rules as Greater Brisbane as of 5pm Monday 29March. If you are affected by this please message me and we will aim to lend out some equipment to keep you training at home over the next week or so.

FACE MASKS: Are to be worn to the gym. These can be taken off during the WOD (Strenuous exercise).

Pyramid for time:
Run 180m
10 Squats
Run 180m
10 Squats
10 Pull-ups
Run 180m
10 Squats
10 Pull-ups
10 Push-ups
Run 180m
10 Squats
10 Pull-ups
10 Push-ups
10 Burpees
Run 180m
10 Squats
10 Pull-ups
10 Push-ups
10 Burpees
Run 180m
10 Squats
10 Pull-ups
10 Push-ups
Run 180m
10 Squats
10 Pull-ups
Run 180m
10 Squats

Photo: Andy completing his 21.4 complex. Courtesy of Grant Williams.

IN-BOX OPEN wrap up- What a great 3 weeks. 84 participants, 4 Open workouts, and our team Mystery WOD. Team attire, chants, and challenges. We have witnessed our community at its best. Congratulations to DEMOLITION Crew being crowned the overall winners. I will publish a full wrap up post tomorrow after my well deserved recovery day. A. Back Squat 5 x 5 B. Four rounds for time: 30 Kettlebell swings 24/16kg 30 Toes to Kettlebell Rest 1 minute. Photo: Part of the crowned DEMOLITION crew. Everyone else served these champions for the night.