There will be one 7am session. Please book in via Mindbody.
Best of luck to our team competing at Fittest 4 – Luke B, Paula, Bodo & Amie.
If you are around over the weekend drop into show your support.

“Coffland”
For time
6 minute Hang Hold (Cumulative)
Each time you drop from the bar, perform:
800m Run
30 Push-ups

A. 1 Push Jerk + 1 Split Jerk *Build in load

B. 5 x 2:00 minutes rounds:
Row 300/250, Bike 700/600m, Ski Erg 300/250m
Max Dumbbell Shoulder to Overhead 2 x 22.5/15kg
Rest 2 minutes.

Photo: We do things a little differently at Coastal CrossFit 😉

A. Warm-up- technique focus
1 Squat Clean *Build in load
Superset with
2 x 2-3 Gymnastic pulls
(Eg. Kip swings, kip pull-ups, Chest to bar pull-ups, Bar Muscle-ups, Ring Muscle-ups)

B. LINCHPIN TEST 2
3 Rounds for time:
5 Ring Muscle-ups
10 Squat Cleans 60/42.5kg
20 Box Jumps

Photo: Some reminiscing about this time last year. Chloe competed at her first International Weightlifting competition which happened to be the World Championships :O then we stayed in Albania for Chloe to complete the Quarterfinals. We have so many amazing memories of this trip and will be eternally grateful for the friends we made @alpha_crossfit @spartan_albania for doing everything they could to help our girl. The CrossFit community is amazing!!!
Let the Quarterfinals begin….

A. Not for time:
Deadlift 5 x 5 (working on egg shells/No dumping – using approx. 80% of weight from previous Deadlift test)
Superset with
‘X’ Push-ups (Focus on core position throughout every rep) *

B. Partner workout
EMOM x 10 minutes:
Bike 30on/30off

A. 10 rounds of:
1 Squat Snatch (increment in load each cycle as movement allows)
Run 100m
*12 minute cap.

B. Partner workout:
100 Overhead Squats for time/load:
Each partner completes 7 Overhead Squats *
*10 minute cap.
* Choose a load that allows for 7 unbroken reps.

EMOM x 40 minutes (For completion)
Min 1: 10 x 10m Shuttle Run
Min 2: 50m Farmers Carry (2 x Dumbbell/Kettlebell)
Min 3: 12-15 Burpees
Min 4: 45 second plank

For time:
15 Bar Muscle-ups
Run 1.6km
30 Deadball Over shoulders*
Run 1.6km
15 Bar Muscle-ups

*Choose a heavy repeatable weight.

Photo: Maya has done it!! Her hard work has paid off and she made it over the bar, achieving her 1st bar muscle up. Awesome work Maya!!!

A. 3 cycles:
1. Overhead squat x3+ Front Squat x5+ Back Squat X 5
2. Front Squat X 3 + Back Squat X 5
3. Back Squat 5-5-5

B. Surprise partner WOD.

Photo: Brad - The face of determination.

A. For time:
5-10-15-20-25
Calories (Any machine)
Hang Dumbbell Snatch (left side) 22.5/15kg
Hang Dumbbell Snatch (right side) 22.5/15kg

B. Optional extra’s (Choose one)
Mobility: Roll/stretch, trigger point therapy, sauna.
Gymnastics: EMOM x 10mins ‘X’ Knees to elbow
Conditioning: Three rounds: 400m run/Plank for equal run time.

Thruster/Pull-ups:
1-2-3-4-5-6-7-8-9-10 Unbroken Thrusters
Superset with,
Strict Gymnastic Pull (maintain reps).
*20minute time cap.
Choose the most challenging load/pull up difficulty that allows for unbroken reps throughout within the time frame.

Photo: Congratulations Maya on hitting a PB Clean & Jerk of 55kg. Maya has been hunting this down for a while. Well done Maya!!!