We are looking forward to another great morning with you all. Once again we will run through in heats. If everyone counts/judges for one other person the morning should run smoothly.

Team points= 1 point for participating. 3 Bonus points for the best dressed.
Bring your pom poms and join us!!!

23.2A:
Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)

OPEN Announcement 23.2 happens at 6am- Watch the announcement live here

A. 10 minutes to work to a heavy Turkish Get-up

B. Max repetitions in:
5 minutes: Wall ball 9/6kg
4 minutes: Burpees
3 minutes: Pull-ups
2 minutes: Box Jumps 24″/20″
1 minute: Push-ups

Photo: Congratulations to Amie the recipient of our Open 23.1 “That’s the Spirit” award. Nominated by multiple people for her support and encouragement, giving confidence to many of our newest members to take on the IN-BOX Open and also for her awesome effort during the WOD. You are so loved and valued Amie – thank you for sharing love and support and helping to create our amazing community. This award is so well deserved!!!

Tabata (20seconds work/10 second rest)
Row
Deadlift hold
Bike
Overhead plate hold

*1 min rest between activities

*Choose your load to allow for unbroken 20second work efforts. If broken you will score a zero for that movement.
Score= lowest calories + load (unbroken)

Photo: Dan. One of our first time Open athletes competing this year in our IN-BOX Open. What an awesome effort in 23.1.
This is my favourite time of year- surrounded by support and cheering we see athletes give that little more during the Open, resulting in personal achievements. The flow on affect is awesome!!
What the PB’s roll in over the next few months.
A huge thank you to @grant_a_w photography.

A. Snatch balance 3-3-3-2-2-2-1-1-1

B. AMRAP in 8 minutes:
5 Dumbbell Snatch (Right hand) + 5 Overhead Lunge (Right hand)
5 Dumbbell Snatch (Left hand) + 5 Overhead Lunge (Left hand)

* Overhead lunge to be performed on one side. I.e. Not alternating.

Photo: Ben & Andy during Open 23.1. Thank you @grant_a_w for once again capturing our community in action.
A huge shout out to our “Master of Masters” Andy – who took charge of the Masters League crew, organizing competition day, logistics, score keeping, warm-up, brief, etc. Your encouragement and commitment saw our highest number of Masters League crew competing this year.
From the bottom of our heart – Thank you. xoxo

Our Open 23.1 Best dressed goes to Phil!!!
Team – Philli Vanilli, receiving a bonus 3 points!!!

Spirit of 23.1. Get your nominations forward for someone that provided inspiration for you during our first WOD. This is not the best athlete but the person who displayed the best of what Coastal CrossFit is about.

In 16 minutes:
500 single skips,
then incrementing ladder of:
Strict Pull-ups (1-2-3-4…)
30 Double-unders

What a Saturday in the box. We had 35 people complete Open 23.1. It was awesome to have so many athletes in team theme, supporting one another and pushing hard.
For those that have completed Open 23.1 we will have an alternate workout for you so be sure to come in.
As with Saturday, we will run each session in heats, and will require judges. If you need to be out of the box on time be sure to let Marie know and get into the first heat.
Note for those not signed up you will still complete the workout to your chosen standard RXD, Scaled or Foundational.
Not signed up but suffering FOMO? It isn’t too late –
Coastal IN-BOX OPEN Sign up

OPEN 23.1 (Repeat 14.4)
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

We will kick off at 7am – please be there for athlete briefing. The morning will run in heats until all athletes have completed the workout. To best support one another we ask you count/judge at least one other person. Dress in your team attire, bring your pom poms and a smile.
Let the fun begin…

OPEN 23.1 (Repeat 14.4)
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans 

The CrossFit Open announcement is today!!!
This is the best time of year. If you haven’t yet signed up for the IN-BOX Open you still have time – Click HERE for details.

For completion:
Run or Row
180m
Rest 1 minute
360m
Rest 1 minute
560m
Rest 1 minute
860m
Rest 1 minute
560m
Rest 1 minute
360m
Rest 1 minute
180m

*This format can have various approaches depending upon the individual/training, etc. Options will be discussed during the brief.

Partner workout:
For time:
Row/Bike 80 cal (10 cal change over)
60 Dumbbell Snatch 22.5/15kg (swap every 20)
30 Burpee (Dumbbell Facing) (swap every 10)
49 Toes to bar (swap every 7)
30 Burpee (Dumbbell Facing) (swap every 10)
60 Dumbbell Snatch (swap every 20)
Bike/Row 80 cal (10 cal change over)

All reps are to be performed each, except the rower and bike which are shared.

Photo: Penny- Masters League 2023. Our Masters crew have done themselves and us proud over the past few weeks – giving every workout their all. A couple of days to relax before the Open begins….

EMOM x 20 minutes:
Minute 1: 5 x Overhead Squats *Bar taken from ground
Minute 2: ‘X’ Gymnastic Pull

*Choose a weight that allows for heavy/unbroken efforts for OHS.
* Choose a pull movement and repetitions appropriate to the difficulty.