A. Work up to a heavy Snatch for the the day. Power or Squat.

B. EMOM x 11:
1. 10 DB Shoulder Press
2. 9 DB Shoulder Press/1 Push up
3. 8 DB Shoulder Press/2 Push up
4. 7 DB Shoulder Press/3 Push up
5. 6 DB Shoulder Press/4 Push up
6. 5 DB Shoulder Press/5 Push up
7. 4 DB Shoulder Press/6 Push up
8. 3 DB Shoulder Press/7 Push up
9. 2 DB Shoulder Press/8 Push up
10. 1 DB Shoulder Press/9 Push up
11. 10 Push up
*Maintain DB load.
*Aim for unbroken movements with minimal transition time btw.
*Pick the heaviest load that allows for the points above.

Photo: Welcome to Coastal CrossFit Sam.

For time:
20 Kipping Pull-ups
25 Squats
Run 180m
10 Strict Pull-ups
25 Squats
Run 180m
20 Chest to bar pull-ups
25 Squats
Run 180m
10 Strict Chest to bar pull-ups
25 Squats
Run 180m
20 Ring Muscle-ups
25 Squats
Run 180m
10 Strict Ring Muscle-ups
25 Squats
Run 180m

*20minutes time cap.

Photo: Deb & Kim looking stunning. Out of training clothes for the end of Masters League party. Congratulations ladies on your amazing efforts over the weekend. You did yourselves and all of us proud.

Double Rep D.T.
5 rounds for time of:
24 deadlifts
18 hang power cleans
12 push jerks
42.5/30kg

Partner Workout
10-9-8-7-6-5-4-3-2-1 reps for time:
Burpee Pull-ups
Front Squats 60/40kg

Run 180m
*P1: Completes burpees, P2: Completes Front Squats, then swap. Both partners run together following completing repetitions.

BEST OF LUCK to Kim and Deb who are both competing at the Masters League finals in Melbourne. You have both done the work now it is time to test and have fun!!! Regardless of the outcome you ladies have done us all proud and prove that age is just a number – TRUE INSPIRATIONS!!!
We can’t wait to be there with our pom poms to cheer you both on!!

For load and time:
10 Dumbbell Strict Press
Run 560m
20 Dumbbell Push Press
Run 560m
30 Dumbbell Push Jerk
Run 560m
20 Dumbbell Push Press
Run 560m
10 Dumbbell Strict Press

*Choose the heaviest load that allows you to complete the work within a 20 minute time cap.

OPEN GYM: Focus on Double-unders with Luke. Looking to get more efficient or achieve your first double-unders Luke will be sharing some tips and tricks so be sure to join him 😀

Five rounds for time:
15 Power Cleans 50/35kg
15 Toes to bar
Rest 1 minute

Photo: Riley. This smiles says so much – It is great to have some extra “Razzle dazzle” in the box, and you and Nata do it with style.
We are looking forward to seeing you and Nata perform in “Legally Blond” at Caloundra/Noosa. If you haven’t already secured your tickets there is still time…

A. Back Squat 5×5

B. For time:
30 Goblet Squats 22.5/15kg
30 Alternating lunges 22.5/15kg
30 Air Squats
Run 200m
20 Goblet Squats 22.5/15kg
20 Alternating lunges 22.5/15kg
20 Air Squats
Run 200m
10 Goblet Squats 22.5/15kg
10 Alternating lunges 22.5/15kg
10 Air Squats
Run 200m
Compare to last time here

Photo: Welcome to Aline. Joining us a few weeks ago her positive attitude and coachability has already allowed her to see great results. Keep up the great work. We are so excited to share your journey.

Accumulate total time in five rounds:
Min 1: 0-45sec Flexed arm hang
Min 2: 200m/180m Row
Min 3: 0-45sec L-Sit
Min 4: 10 x 10m Shuttle Run
Min 5: 0-45sec Front Support Rings
Min 6: 50 Double-unders

Photo: Welcome on board Bernie. You are absolutely smashing it!!
So awesome to see your progression in such a short time. OHS don’t happen by mistake 😀

A. Snatch (Power or Squat)
70-80-90-80-70-80-90-80-0-80-90%

*This is aimed at improving movement quality, heavy but not maximal.

B. 100 Kettlebell Swing for time:
*Complete 2 burpees at the start of the workout and add 2 burpees at the start of each subsequent minute until completion or failure (failure to complete burpees within the required minute).

Photo: Welcome to one of our newest members – Natalia. Already achieving great things. Great to have you with us – Keep doing exactly what you are doing and the rewards will come!!!

For time:
40 Back Squats 60/40kg
30 Push-ups
20 Pull-ups
40 Front Squats 45/30kg
30 Push-ups
20 Pull-ups
40 Overhead Squats 30/20kg
30 Push-ups
20 Pull-ups