A. Four supersets:
Deadlifts x 10
Bench Press x 10
*Maintain load across all sets
* Rest 2-3 minutes between sets

B. Advance for 8 minutes:
25 Squats
5 Push-ups *
*Increment push-ups by 5 per round.

Photo: What a great turnout for ANZAC Day hero WOD “Wood”.

Coastal CrossFit will be running a Hero WOD in honor of those that have paid the ultimate sacrifice.
Join us at 8:30am. All other sessions are cancelled.

When a service member dies in the line of duty, a CrossFit Hero workout is created in their name. Hero WODs are an opportunity to reflect on the sacrifices of the fallen – to speak their names and honor their memories. These workouts have been a tradition of workout gyms since 2008. ”

Hero Workout
“Wood”
Five rounds for time:
400m meter Run
10 Burpees Box Jumps (24/20″)
10 Sumo-Deadlift High-Pulls 42.5/30kg
10 Thrusters 42.5/30kg
1 minute Rest

Photo/Background: Australian Army Sergeant Brett Wood MG, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device.

He is survived by his wife Elvi, his mother Allison, and his father David.

The “Wood” Hero WOD – also known as “Brett WOD” – was first posted on the CrossFit Main Site as the workout of the day for Wednesday, December 7, 2011 (“111207”).

ANZAC Day- As always we will be attending Dawn Service at Kawana Surf Club.
We will open the gym for a Hero WOD at 8:30am for anyone that would like to join us.


E2MOM x 32 minutes:
0-2 minutes: Row 400/350m
2-4 minutes: 12 Shoulder to Overhead *
4-6 minutes: 100 Double-unders
6-8 minutes: 10-15 Gymnastics Pull *

*Shoulder to Overhead and Gymnastic pull- aim for unbroken on your first round.

Photo: Congratulations to Lukey who has now graduated and on his way to 1RAR. We wish you all the best on the next part of your journey.

Come join us for a Saturday Surprise WOD.

Both 7am & 8am sessions will be running.
7am is currently full, however if you would prefer to attend 8am feel free to change over.

Photo: Mia. We have missed this little legend the past few weeks. Great to have you back in!!!

Open Gym 4-5pm: Mobility/self care = You should know how to do majority of your own body maintenance. Learn how to use the rollers, balls, etc.

For time:
25 Deadlifts 100/70kg,
then,
Five rounds:
10 Power Cleans 60/40kg
15 Toes to bar
then,
25 Deadlifts 100/70kg

Photo: Congratulations to Deb who has just completed the online Oceania Throwdown. We could not be prouder as Deb challenges herself and continues to make huge improvements on all movements. Masters League competitors watch out- Deb it coming for you!!!

In 30 minutes, complete three cycles of:
Each for time:
40 Wallball 9/6kg
25/20 Cal Row
15 Deadball over shoulder
35 Kettlebell Swings 24/16kg

*Start anywhere, but complete a full round before advancing.
*Score is total work time.

30 Rounds for time:
1 Bar Muscle-up
2 Devils Press 22.5/15kg
3 Box Jumps (30″/24″)

A. Five set for load:
1 Strict Press + 3 Push Press + 5 Push Jerk

B. In 7 minutes:
Choose your own descending ladder of Push-ups/Dips.
*Choose your own increment. Repetitions must be unbroken and completed in the time frame to count.

For example: 25-20-15-10-5 reps, 16-12-8-4 reps.

For time:
Three rounds:
9 Front Squats 60/40kg
9 Burpees (over barbell)
Rest 1 minute
Four rounds:
7 Front Squats 70/47.5kg
7 Burpees (over barbell)
Rest 1 minute
Five rounds:
5 Front Squats 80/55kg
5 Burpees (over barbell)

Photo: Wishing Sam a great experience as she heads to Toowoomba for the next ten weeks for study/work. We will miss you!!!

Time for a Saturday surprise. Join Marie at 7am or 8am.

Three x 5 minute rounds:
0-2 minutes: Run 360m, then max burpees
2-3minutes: Max Dumbbell Push Press 15/10kg
3-4 minutes: Max Pull-ups
4-5 minutes: Hang Dumbbell Squat Cleans 15/10kg

Rest 5 minutes between rounds

Photo: Happy 14th birthday to our beautiful Jesse. We could not be prouder of the man you are becoming. Kind, passionate, courageous, loving and so much more. We love you more than words.
Enjoy your special day!!! xoxoxo