Congratulations to our awesome Masters that participated in the Masters League competition over the weekend. You all did amazing and did Coastal CrossFit proud. Thank you for those that went to support and Lloyd for his commentary.

Every 3 minutes, for seven cycles:
Hang Power Clean + Push Press
Power Clean + Push Jerk
Squat Clean + Jerk (Split jerk if competent),
then,
‘X’ Strict Pull-ups

*Complete all barbell movement with reset between each set.
*Maintain load/pull-up reps across all sets.

Best of luck to our Masters – hitting Masters League at CrossFit Moreton Bay – Michael, Greg, Brad, Deb & Bodo.

For time:
Run 860m
50 Devils Press 2 22.5/15kg
150 Wall ball 9/6kg
Run 860m

Photo: Awesome work Sophie on your efforts this week – lots of firsts and personal best.

A. Five supersets:
Dumbbell Strict Press 10-12 reps
Bent over row 10-12 reps
Rest between rounds

* Maintain load across all sets.

B. Every 2 minutes for 5 rounds:
Max unbroken pull-ups

Option 2:
EMOM for 10 minutes:
‘X’ Pull-ups

Photo: Awesome work Thomas & Russ for hitting and completing yesterdays WOD Advanced RXD. Flexibility is king!!!!

A. Seven rounds:
3 Front Squats
3 Back Squats
* Increment in load across sets
*Rerack and transition directly into back squats

B. Five round for time (12 minute cap):
Choose one of the following:

1. Beginner:
20 Goblet Squats/Tap downs
7 Push-ups

2. Intermediate
20 Pistols
7 Dips (Ring or Bar)
3. Advanced athlete:
30 Pistols
7 Handstand Push-ups

Photo: A shout out to Josh who has been putting in extra sessions in preparation for the Fittest 4 competition.

A. Partner workout
EMOM x 4 minutes
3 Snatch (Light load- maintain)
EMOM x 4 minutes
2 Snatch (Build in load)
EMOM x 7 minutes
1 Snatch (heavy repeatable load- maintain across)

*Partner 1 completes lifts in 0-30 seconds, Partner 2 completes lifts 30-60seconds

B. AMRAP in 8 minutes
12 Dumbbell Snatch 22.5/15kg
8 Toes to bar

Photo: Just two of our favourite humans (Chan & Andrew). Our family training sessions are the best part of my day. I love and appreciate our family community where partners, brothers & sisters and full families train together. I love that we have so many young kids that witness their parents training day in/day out. What better way to promote an active/healthy lifestyle then to be your childs role model.
For us going to the gym isn’t about vanity, it is about creating a healthy lifestyle that promotes good living!!!

Three rounds for max reps:
In 2 minutes:
Row 200m
Max Dumbbell Thrusters 2×22.5/15kg
Rest 1 minute
In 2 minutes:
50 Double-unders (Adv. Drag rope)
Max Burpees (Jump & Touch)
Rest 1 minute
In 2 minutes:
12 x 10m Shuttle Run
Max Kettlebell Swings 32/24kg

Photo: Thomas. This legend turned 18 last week. Be sure to throw him so extra love in the box!!! Hope you had a great one Thomas – Ocean street wouldn’t know what hit it!!! xoxoxo

Coastal CrossFit will be closed for the Labor Day Public holiday.

Make theost of the public holiday with friends and/or family.

In 35 minutes:
7-5-3-1 round, each for load of:
1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Push Jerk + 1 Front Squat *

*All sets need to be unbroken (Touch & go).
*Movements can not be linked.
*Rest as needed between sets.

Photo: A shout out to Chanel and getting strong!!! This week she achieved multiple strict pull-ups. So awesome!!!

Tabata Intervals (20 sec. on/10 sec. off x 8 cycles)
Pull-ups (reps)
Rest 1 min.
Air Bike (calories)
Rest 1 min.
Toes to Bar (reps)
Rest 1 min.
Row (Calories)

Photo: We could not be prouder of Lexi working hard to master overhead squats.

For load/time:
50 Hang Dumbbell Snatch (Alt) 22.5/15kg
then,
10-9-8-7-6-5-4-3-2-1 reps:
Overhead Squats *
then,
50 Hang Dumbbell Snatch (Alt) 22.5/15kg

*Overhead Squats: Choose a heavy load that allows for repetitions to be completed unbroken. Barbell must be taken from the ground each set.

Photo: Natalia. Coming from a high level Brazilian Jujitsu background Natalia has been extremely receptive to coaching. Her discipline and desire to be better is seeing her reap the rewards. We are looking forward to seeing what you can achieve. Keep up the great work Natalia!!!