A. EMOM x 10 minutes:
Gymnastics Pull *
* Choose your own movement and repetitions

B. Four cycles:
2:30 on/ 2:30 off:
Run 360 m
Max reps hand release push-ups

For time:
25 Toes to Bar
5 DB Push Press 22.5/15kg
20 Toes to Bar
10 DB Push Press
15 Toes to Bar
15 DB Push Press
10 Toes to Bar
20 DB Push Press
5 Toes to Bar
25 DB Push Press

EMOM x 30 minutes:
Min 1. Max Calorie Bike
Min 2. Rest
Min 3. Max rep Wall Ball 9/6kg
Min 4. Rest
Min 5. Max rep Burpees
Min 6. Rest

Reminder today is DRAFT day- IN-BOX OPEN
We encourage everyone to join in as this is suitable for all abilities.
SIGN UP HERE
Teams will be allocated at the end of the 5:30pm session- Check the FB members page for the live feed.

A. Shoulder Press 5 x 8-10 reps

B. Five rounds for time of:
7 Deadlift 100/65kg
50 Double-unders

Photo: Tim couldn’t be more excited about the DRAFT – Getting Open ready!!!

A. 7 sets for load:
1 Muscle Snatch + 1 Hang Power Snatch + 1 Hang Squat Snatch
* Complete as a complex.
*Less technical athletes complete:
1 Muscle Snatch +2 Hang Power Cleans + 2 Overhead Squats

B. 12 minutes to build to a heavy (not maximal) Snatch.
* Aim for 1 repetition each minute
* Add weight only to quality movement

Photo: Congratulations to Cal who has joined the Coastal 500 CLUB.
Joining the 500 CLUB is a huge achievement. Great work Cal!!!

For time:
30 Pull-ups
Run 800m
20 Chest to bar pull-ups
Run 560m
10 Bar Muscle-ups
Run 560m
20 Chest to bar pull-ups
Run 800m
30 Pull-ups

Photo: Deb. Our newest member of the Coastal CrossFit 500 CLUB. This women is an all round inspiration. Always giving 100% and ready to throw herself into any challenge. An awesome achievement Deb. Keep smashing it!!!

A. Back Squat 5 x 5

B. For time:
150 Lunges 20/15kg plate
75 Ground to Overhead 20/15kg plate
25 Burpees onto plate

Photo: Lou smashing out the Masters League WOD 21.3. Many thanks to Grant Williams for coming in for photography of our Masters League crew- you are a Champion!!!

For time:
100 Double-unders
15 Push Jerk 60/40kg
100 Double-unders
15 Overhead Squats 60/40kg
100 Double-unders
15 Front Squats 60/40kg
100 Double-unders
15 Thrusters 60/40kg

Photo: One of my all time favourite photos- Taken just after Kim hit a PB Clean. (A Grant Williams special).

For time:
15-13-11-9-7 reps of:
Unbroken Pull-ups/Chest to bar pull-ups
Rest 3 minutes
7-9-11-13-15 reps of:
Unbroken Cleans 60/40kg

*Run 360m after each set
*Run 180m after any break in a set

Photo: Three of my favourite ladies. I love this photo.