For time: 100 Double-unders 30 Thrusters 40/30kg 30 C2B pull ups 15 Thrusters 60/40kg 50 hand release push ups 15 Thrusters 30 C2B 30 Thrusters 100 Double-unders Photo: Bodo representing his team WODler colours and his favourite beer.

Partner/Team workout.
This workout may go a little longer than usual – but you don’t want to miss it!!!
Competing against another partnership of similar abilities.

A. For maximum repetitions:
Team 1. Run 1.2km
Team 2. AMRAP:
5 Deadlift + 5 Hang Power Clean + 5 Front Squats (60/40kg) *
*Performed as YGIG. Partner 1 to complete 15 repetitions before swapping.

B. For maximum repetitions:
Team 1. Run 1.2km
Team 2. AMRAP:
7 Dumbbell Shoulder to Overhead (2 x 22.5/15kg)
Farmers carry 15m
7 Dumbbell Shoulder to Overhead (2 x 22.5/15kg)
Farmers carry 15m
*Performed as YGIG. Partner 1 to complete 16 repetitions before swapping.

Photo: Chan – Simply one of the best humans you will ever meet.
Thank you to Grant Williams for the photo of her in action (or resting 😉

Three cycles:
3 minutes for max repetitions:
Bike 15/12 cal
15 Burpees
Max Alternating lunge 20/15kg

Rest 3 minutes

3 minutes for max repetitions:
Row 20/16 cal
15 Burpees
Max Dumbbell Thrusters 2x 15/10kg

Rest 3 minutes

Photo: Luke O – Joining Coastal CrossFit in 2012 Luke has always been a quiet achiever. During this years Open he was consistently one of our highest achieving males. Still getting better with age – Keep up the awesome work Luke.

A. Deadlift 5-5-5-5-5

B. For time: 100 -80-60-40-20 Double-unders 50-40-30-20-10 Strict Sit-ups Photo: I have been saving this one! Absolutely love this pic of Dob. Thank you Grant Williams.

A. EMOM x 10 minutes:
‘X’ Gymnastic Pull
*Choose a movement and repetitions based upon difficulty.

B. 15 minutes AMRAP:
10 Push-ups/Dips/Handstand Push-ups
Run 180m

*Choose a push movement that allows you to work through at a steady pace.

Photo: Cam. Smile or gimmace – you decide. Whatever it is, it works for this guy, so is worth a try. Thank you @Grant_a_w photography.

AMRAP in 20 minutes:
10 Box Jump Overs 20″/20″
15 Toes to bar
20 Dumbbell Snatch (Alt) 22.5/15kg

Photo: Libby during this years Open, courtesy of Grant Williams.
What an inspiration!! I was so excited when Libby said she wanted to join us for the IN-BOX OPEN. Returning shortly after having a new baby (Harley) this women never ceases to amaze me!!!
It is wonderful having you back. xoxo

A. Clean Pull + Hang Power Clean + Hang Squat Clean
*Build in load across 7-10 sets.

B. 30 Front Squats for load/time:
Reset every 5 repetitions *
*8 minute time cap.

*Bar must be returned to the ground every 5 repetitions. Intension is Squat Clean + 4 Front Squats, however Power Clean + 5 Front Squats is allowed.
*Aim to go as heavy as possible using your 8 minute cap.

Photo: Chris T – Wall Walks during Open 23.3. If you want to see the not so successful reps check out our members page. Glad you were ok Chris.
Thank you @Grant_a_w photography.

Come and join Dob & Luke for a fun Team Workout.

Team workout (Teams of three)
Ten rounds for time:
3 Wall Walks
6 Deadball over shoulder
Run 100m

*Each partner starts on a different station and rotate through in order. All members must complete their movement before advancing to the next.

* Choose a weight (Deadball) that allows for repetitive movement.

Photo: Greggy smashing out wall walks. It is amazing to see what an extra year and hard work can do. Awesome work Greg!! Photo courtesy of Grant_a_w.

A huge congratulations to our Masters the have made the next stage for Masters League – Greg, Deb, Brad, Michael Walsh, Bodo.
Maybe more to come…

“Nancy”
Five rounds for time:
Run 400m
15 Overhead Squats 42.5/30kg

Compare to last time here

Photo: Karla mid snatch!! Epic photo Grant_a_w.