What a weekend!! The energy and vibe in the box was insane. We had 40 athletes through Open 24.1 with so many amazing efforts.
Our teams were on FIRE- Team colours represented with some awesome individual outfits.
Team points will be awarded:
1 point per participant
Top 3 winners (both Open and Masters male/female) 3-2-1 points 1st-2nd-3rd.
Please get your votes to Marie by Tuesday morning for the following:
Best dressed individual – 3 points
Spirit – 3 points

OPEN 24.1 (Please wear your team colours and continue to support those athletes yet to complete the Open WOD)

For those that have completed Open 24.1:
AMRAP in 15 minutes:
Run 360m
21 Kettlebell Swings 24/16kg
12 Toes to Bar

Photo: Congratulations to Olivia completing her 1st Open workout. We could not have been prouder of your efforts- What a Champion!!!!
Thank you to @GrantWilliamsPhotos – We are so very grateful to have you capturing so many of these special moments.
Get ready for lots of Open spam.

We are excited to kick off the Open and IN-BOX OPEN.
We have over 60 competitors – Your co-operation is going to be super important in allowing us to run a smooth show. COME DRESSED IN TEAM COLOURS!!

The morning will kick off at 7am– We ask all athletes wanting to complete the workout tomorrow to be there by 7am. Everyone playing by the same rules or we will have 60 athletes all doing there own thing. If there is a genuine reason please let Marie know.

FLOW- 7am Athlete brief, and heat allocation. Team Photos.
Warm up-
We will be able to run good sized heats. All heats to be filled as we go.
Please ensure you know the workout and movement standards

To watch the elite athletes hit this head to head check out the LIVE ATHLETE MATCHUP – go to 1:00.
Just WOW!!!

OPEN 24.1
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
Time cap: 15 minutes

RXD (Ages 16-54)- 22.5/15kg
Scaled (Ages 16-54)- 15/10kg
Teen 14-15- 15/10kg
Masters 55+ 15/10kg
Scaled Masters 55+ 10/5kg

CROSSFIT OPEN 24.1 ANNOUNCMENT- 12:00pm PT (6:00am based upon my conversion).
Nervous and excited!!

Gymnastic Complex:
AMRAP in 20 minutes:
1Gymnastic complex: 1 Bar Muscle-up + 2 Chest to bar pull-ups + 3 pull-ups
Run 360m

*Scale- Choose a gymnastic complex suitable to your abilities aiming for 6 repetitions per rounds.
Eg. 1 Strict + 2 Chest to bar+ 3 pull-ups or 3 C2B + 3 Pull-ups

A. Squat progression (From racks)
3 Overhead Squats + 3 Front Squats + 3 Back Squats (3-4 cycles)
3 Front Squats + 5 Back Squats (3-4 cycles)
5 Back Squats (3 Cycles)

*Increase in load on each cycle.
*Rerack barbell between movements, Eg. OHS to Front Squats, etc.

B. Ascend as far as possible in 10 minutes:
10-20-30-40-50…. Unbroken Double-unders

Photo: Welcome back to Coastal CrossFit Henning. It is great having you back.

A. Five supersets:
Bench Press 8-10 reps (Barbell)
Pendlay Row 10-12 reps
*Rest between rounds
*Maintain load across sets

B. In 8 minutes:
Choose your own descending ladder of unbroken Push-ups/HSPU:
For example:
25-20-15-10-5 reps
20-16-12-8-4 reps
15-12-9-6-3 reps
10-8-6-4-2 reps

Technique options
EMOM x 8 minutes:
‘X’ Push-ups

Photo: Goodbye Max. It was great having you with us. We hope to see you back soon 🙂

A. Snatch Technique/Warm up (15 minutes)
Working with a partner
YGIG x 4 cycles: 3 reps (Light load)
YGIG x 4 cycles: 2 reps (build from light to moderate)
YGIG x 5 cycles: 1 rep (Climb in load)

B. OPEN 14.1
AMRAP in 10 minutes
30 Double-unders
15 Power Snatch 35/25kg

A. Five rounds, each for load:
10 Dumbbell Deadlift (single head to touch ground)
5 Dumbbell Hang Cleans
10 Dumbbell Lunges (DB held on shoulders)
5 Dumbbell Push Press

*Unbroken repetitions
Rest between efforts
Record load for each round and total
Eg. 10+12.5+15+15+17.5kg = 70kg

B. Optional
4 x 360m Run/Row (Rest 1:1)

We will complete our IN-BOX OPEN DRAFT at 7am. Be sure to register asap (35 people currently registered). We want everyone to join in on the fun and celebrate with our community – we will look after you!!!

We will be running 1 large session at 7am.

Team Workout:
As many meters as possible in 30minutes:
P1- Row (max)
P2 – Run 180m
P3- 12 Box Jump Overs
P4 – Rest


Congratulations to our beautiful girl on her amazing achievement at the Oceania Weightlifting Championships, New Zealand. Hitting 75kg Snatch & 95kg Clean & Jerk for a total of 170kg (10kg Comp PB). Your dedication, commitment and hard work is nothing short of astounding. We love you and love seeing your successes. You are a CHAMPION!!!

Chloe will be lifting at 7am tomorrow (our time)live stream link below.
Weightlifting NZ YouTube Channel.

For time:
15 Deadlifts (Weight 1)
15 Toes to bar
15 Deadlifts (Weight 2)
15 Toes to bar
15 Deadlifts (Weight 3)
15 Toes to bar
15 Deadlifts (Weight 4)
15 Toes to bar

*Advanced: 75/60kg-87.5/70kg-100/80kg, 112.5/90kg
Intermediate 62.5/52.5kg, 75/60kg, 87.5/67.5kg, 100/75kg
*18 minute cut-off

Farewell Jack ,Tiara & Poppy. We hope you love the time with your family in Townsville. We will miss you.

Open 13.3
AMRAP in 12 minutes:
150 Wall ball 9/6kg
90 Double-unders
30 Muscle-ups

Scaled:
AMRAP in 12 minutes:
15 Wall ball
15 Double-unders (30 Skips)
3 Pull-ups

Photo: Thankyou to @GrantWilliamsPhoto for capturing so many occasions of our athletes. The IN-BOX OPEN is always an annual highlight. Don’t miss out Register now. DRAFT morning is this Saturday- all names of registered athletes will be drawn out of a hat and allocated a team.

LET THE FUN BEGIN!!!