Bring you Christmas Cheers and get your JINGLE ON for the 12 Days of Christmas!!!
Come and cheer the afternoon crew on and then enjoy some ice cold beverages and nibbles by the water (From approx. 4pm for those that have already completed the WOD).
Extra credit to those that arrive in Christmas attire!!

Note: All sessions WOD (no open gym).

“The 12 Days of Christmas”
1. Front Squat 50/35kg
2. Power Cleans 50/35kg
3. Hand Release Push-up
4. Pull-ups
5. Deadlift 50/35kg
6. Toes to Bar
7. Ball Slams 12/9kg
8. Burpees
9. Goblet Squat 22.5/15kg
10. Dumbbell Snatch 22.5/15kg
11. Shuttle Run (10m)
12. Thrusters 50/35kg
*Performed in the order of 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 etc.

Compare to last time (2021) here
Compare to 2020 here.

*Reminder: Tomorrow is our “12 Days of Christmas workout” . Get a good sleep, eat well and get ready to smash the WOD.
Prize for the best Christmas Spirit throughout the day.
Join us for a few drinks and many laughs following the 5pm session.

Three rounds for time:
Flexed Arm Hang 60 seconds.
Run 360m
Plank 60 seconds.
100 Double unders
Front Support (rings) 60 seconds.
Bike 1000m
Squat Bottom Hold 60 seconds
Row 400m

A. Work to a heavy set (left and right):
Dumbbell Power Snatch +
Hang Power Snatch +
2 Dumbbell overhead squat
* Both sides to be completed on a single Dumbbell.

B. Front Squat 3-3-3-3-3 (1+2)
1 Pause Front Squat + 2 Front Squat

Photo: Phil. Congratulations on being the recipient of our most prestigious award - COASTAL AWARD. This award goes to the individual who possess the ideal attributes from a coaching perspective. This person embodies discipline, coachability, positivity, lack of ego. Everyday, dispute injury Phil is positive, encouraging and just an all-round amazing human. The world is a better place because Phil is it in. We are so grateful to have Phil with us at Coastal CrossFit.

A. Five rounds for max reps:
Push Press 0.75BW/0.66BW
Pull-ups
* Rest as necessary between rounds.

Photo: Lou. Always a great session with this lady.

EMOM x 18 minutes:
Min1: Run 180m
Min 2: Wallball 5-10-15-20-25-20-15-10-5

Photo: Jesse. Congratulations to our boy for taking out the Bob Henderson Shield for Olympic Weightlifting on Saturday and Chloe for achieving the qualifying weights for the World Championships – watch this space!!!

Partner Dumbbell DT

AMRAP in 20 minutes:
12 Dumbbell Deadlifts 2×22.5/15kg
9 Dumbbell Hang Cleans
6 Dumbbell Shoulder to Overhead
*100 single skips each time you break.

*One partner starts on the skips, the other on “DT”.
Any break on the dumbbell requires a 100 skip penalty.

Score = rounds of DT.

Photo: One of my most favourite ladies – Kim.
Public announcement: Kim has been in Japan receiving an award from the Emperor of Japan for the amazing work of her charity “Shine on Kids”. Kim you are one amazing women, so beautiful and humble. Congratulations on everything you have achieved through “Shine on” in memory of your beautiful son Tyler.
I encourage everyone to read about the amazing work Kim and Mark do in Japan through “Shine on Kids”

Six rounds for time:
Run 360m
45m Walking lunge
Row 200m

Photo: Andrew – this legend of a man has been working hard on improving his mobility and it is showing!!! Great work Andrew (I knew you would love the shout out ;D) xo

For time: 5-10-15-20-25-30 Toes to bar 25-50-75-100-125-150 Double-unders *15 minute time cap Photo: Georgia - Smashing strong wo/men Saturday - front rack carry.

A. Pause Front Squat + Front Squat 3-3-3-3-3
(2 Pause Front Squat +1 Front Squat)

B. Every 90seconds for 5 cycles:
15/12 Push-ups
25 Squats
* Record individual round times + total work time.

Photo: Robbie – Strong wo/man Saturday’s are always fun!

EMOM x 20minutes:
Min 1: 3 Deadlift + 2 Hang Power Cleans + 1 Jerk
Min 2: Strict Pull-ups
*Maintain load and repetitions across all rounds.


Photo: Chrissie – Shave for a cure. Please click here to donate.
I am sure that everyone’s lives have been affected by cancer, and the Greeff family are no exception. In honor of a friend this amazing mother and son (Gordon) are teaming up with the ambition of raising $5000 for Cancer Council. If they hit their target both will shave their head at the end of the month. This family are always first to support our crew and now is a chance to show our support. Chrissie you are amazing!!!