20 minute incrementing ladder:
1 Muscle-up
Run 180m
2 Muscle-ups
Run 180m
3 Muscle-ups
Run 180m
*Continue with format increasing Muscle-ups x 1 rep each round.
Photo: Suns out, Guns out!!
The man, the legend, the leader of the gun club – Lloyd (aka Eldo).
Thank you @GrantWilliamsPhoto
Five to Seven cycles, each for time:
3 Wall Walks
6 Power Snatch (Aim touch & go) 42.5kg/30kg
12 Box Jumps over 20″/24″
Rest 2 minutes
*Advanced athletes complete seven rounds.
Photo: Sophie during the “12 Days of Christmas”. What an amazing young lady. Already Sophie has accomplished so much, and it is just the beginning. Thank you @GrantWilliamsPhoto
A. Overhead Squats 5-5-5-5
Front Squats 10-10-10-10
B. Partner workout
EMOM x 10 minutes:
30seconds max calories (any machine)
*Allow 5 second transition for partner swap
Record total calories for partnership.
Photo: Happy birthday to Fran!! I love this photo of these two beautiful matching girls (Mumma and daughter Winnie).
Happy New Year beautiful people!!
We can’t wait to see you all back in the box.
As we welcome in 2024, this is a great opportunity to set some goals for the coming 12 months and beyond.
As always, we promote sustainable actions, repeated daily as the key to success. Surround yourself with the right people who will help you become the best version of you.
This week sessions- WOD and or Open Gym for all sessions.
6:30am – 8:00am
4:30pm – 6:00pm
Five cycles:
AMRAP in 3 minutes:
6 Dumbbell Hang Power Clean & Jerk (2 x 22.5/15kg)
6 Burpees
6 Toes to Bar
Rest 2 minutes.
*Restart each effort where you finished on the previous.
Coastal CrossFit is closed today.
We wish you all the most fabulous start to 2024.
May you be surrounded by the right people that help you shine and bring all the great things life has to offer!!!
To our Coastal CrossFit community- Thank you for the best 2023!!
The love and support for one another makes all our lives better – Good health, lots of laughter and adventures. Looking forward to continuing to learn, laugh and grow with you all.
Join us for our last WOD for the year. Both 7am & 8am will be running.
“Unknown & Unknowable”
This will be a fun, challenging morning.
Be sure to bring a towel and change of clothes – you’ll definitely need it!!!
Photo: Many don’t know Sara’s (Sas) story – her battle with breast cancer and the rollercoaster of emotions that have followed these past few years. Sas’s epic battle through the “12 Days of Christmas” WOD was a great way to end the year – proving your inner strength, courage & determination!!!
Keep it going Sas – 2024 is going to be a great year!!
For time:
10 Squat Cleans
Run 360m
8 Squat Cleans
Run 360m
6 Squat Cleans
Run 360m
4 Squat Cleans
Run 360m
2 Squat Cleans
Run 360m
4 Squat Cleans
Run 360m
8 Squat Cleans
Run 360m
10 Squat Cleans
*Increment in load from 10-2, then decrease in load from 2-10.
Photo: Sally nailing her pull-ups during 12 Days of Christmas. Thank you @GrantWilliamsPhoto
We will be operating on a reduced timetable. This afternoon will be 4:30pm-6pm (WOD or Open gym).
A. Handstand Skills – Technique/Progression
B. AMRAP in 20minutes: 20 Lunges Run 200m 10 Burpees Run 200m Photo: It is great having Lukey back in the gym. Thank you @GrantWilliamsPhoto
Take an extra day to relax with friends and/or family.
The perfect day for a nice beach visit, explore a local natural attraction – waterfall, etc. If you are looking for someone to join you add a post to our Facebook Members page.
The gym will open tomorrow afternoon –
4:30pm-6:00pm
We will return from our holiday tomorrow. We look forward to seeing you all in the box this week.
Photo: Congratulations Tilly on hitting the “12 Day’s of Christmas” WOD for the first time.