30 Rounds for time:
1 Muscle-up
2 Box Jumps 24/20″
3 Burpees

Photo: Our girl bringing home the Gold – Oceania Weightlifting Championships.

AMRAP in 20 minutes:
6 Kettlebell Swings 32/24kg
6 Goblet Squats
6 Sumo Deadlifts
50 Double-unders

Photo: The challenge has been set.
Highest score for the Fish Game – 1935. Grant Williams currently owning the board!!!

After the most amazing holiday we are back!!! I can’t wait to see all of your smiling faces tomorrow.
A huge shout out and thank you to our amazing Coaches- Danielle, Luke & Dob for everything you have done/do for our community and giving our family this time to spend together.
Thank you to each and everyone of you, for your support, messages and for being a part of our amazing community.
We feel so blessed!!!


A. In 2 waves – working with a partner to change weights.
EMOM x 10 minutes:
Run 50m
1 Clean & Jerk
*Increment in weight each round.

B. Partner workout:
10-9-8-7-6-5-4-3-2-1 reps:
Touch & go Cleans *
*Choose own load.

Photo: During our holidays we made the most of Samoa. We were flexible with out workouts, mostly completed in our room, on the beach or finding some random place to do pull-ups. We were stoked to join CrossFit Apia for a session – of course it had to be Deadlift day in Samoa 😀

Sessions 7:00am & 8:00am with Luke & Dob.
A huge thank you for your understanding to allow us to have a family holiday. A massive thank you to the most wonderful team I could ask for, in backing me up and allowing us to get away – Danielle, Luke & Dob. We are so very grateful for everything you do for us and our community.

We are excited to be back with you all. Coastal CrossFit will be back to full schedule as of Monday.

Partner workout
AMRAP in 20 minutes:
75cal Bike (50 stroke change over – each hand = 1 stroke)
100cal Row (25 Stroke change over)
20 x 200m Run (Alternating – 10 each)
*Alternate with your partner on each activity until all calories/runs have been completed.

Reduced session times:
5:30am – CANCELLED
6:30am, 9:15am – Danielle,
4:00pm & 5:00pm – Luke

A. Clean 3-3-3-3-3-3-3 (Build in load approx. 12-15 mins)

B. Partner workout
Ten rounds for time:
5 Front Squats (from ground) *
100 Single Skips

*Choose a weight that allows for unbroken reps
*Start with 1 partner on barbell other on skip, both partners to complete their movement before swapping.

Scale Option: 7-10 Rounds:
5-7 Front Squats/Goblet Squats (for quality)
Run 200m/100 skip

Photo: Partner training is great for providing additional accountability. Watching movement is also a great way for you to improve your movement quality. The more you watch the more you learn. Keep helping one another and in turn we all benefit.

Reduced session times:
5:30am – Dob,
6:30am & 9:15am – CANCELLED
4:30pm & 5:30pm – Dob

A. Complete 5 cycles:
2 minutes:
10 Deadball over shoulder
Max Flexed arm hang *Unbroken
Rest 1 minute

2 minutes:
8-10 Push-up/Dips/Handstand Push-up
Max Plank/Static Front Support/Ring Front Support *Unbroken
Rest 1 minute

*Choose a difficulty allowing for 8-10 reps unbroken on chosen movement.
*Work Deadball no longer than 1 minute on first effort.

Photo: Maya has hit so many PBs during September. This is a result of your consistency and effort. We are so pumped for you!!!

Reduced session times:
5:30am – Danielle,
6:30am & 9:15am – CANCELLED
4:30pm & 5:30pm – Luke

This is a good one to be completed at home, or grab a partner and complete in the park next door.

Six rounds for time:
Run 360m
20 Burpees

Reduced session times:
5:30am – Dob
6:30am & 9:15am – CANCELLED
4:30pm & 5:30pm – Danielle

EMOM x 27 minutes (3 rounds)
Min 0-1. Max Dumbbell Thrusters
Min 1-2. 200/180 Row
Min 2-3. Rest
Min 3-4. Max Box Jumps 24″/20″
Min 4-5. 500m/400m Bike
Min 5-6. Rest
Min 6-7. Max V-ups
Min 7-8 10 x 15m Shuttle Run
Min 8-9. Rest

Reduced session times:
5:30am – Dob
6:30am & 9:15am – CANCELLED
4:30pm & 5:30pm – Luke

Five sets:
Bench Press 10-12 reps
Pendlay Row 10-12 reps

*Maintain load across sets.

B. Three rounds for max reps:
Strict Pull-ups + Push-ups
Rest 2 minutes

Compare to last time here

Photo: Lou giving the Masters & Apprentice comp her all.

STRONG PERSON SATURDAY – CAR PARK SESSION
Front Rack Carry 4 x 15m (Dump barbell at each 15m)
Sandbag carry (front) 4 x 15m (dump at each 15m)

*Use the full session to work up in weight for both movements.
*Aim for a minimum of 5 heavy working sets

Photo: Sas (2017) We look forward to getting you back in the gym. We will get you back here!!!