A. Five x 10 Front Rack Reverse Lunges (Per Side) *
*Climb in weight

B. EMOM x 10minutes:
Gymnastic Pulling Complex *
*Choose your own complex. Eg. 1 Bar Muscle-up + 2 C2B + 3 Pull-ups

CrossFit Open 21.1
1 Wall Walk
10 Double-unders
3 Wall Walks
30 Double-unders
6 Wall Walks
60 Double-unders
9 Wall Walks
90 Double-unders
15 Wall Walks
150 Double-unders
21 Wall Walk
210 Double-unders
*All of the normal CF Open scalings will be available.

It was great to see so many people back in the gym yesterday. For those that haven’t been training over the festive season remember to take it easy this week. Give your body and mind a chance to get back into the swing of it and you will start feeling good again very soon.

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.

We are back to full schedule today. We are looking forward to getting everyone back in the box this week.

A. Front Squat 10-10-10-10
*Bar taken from the ground

B. Opposing ladder for load of:
Power Cleans (Touch & Go) (10-9-8-7-6-5-4-3-2-1 reps) *
Burpees (1-2-3-4-5-6-7-8-9-10 reps)
*Choose your own load for Power Cleans. Must be unbroken touch & go for RXD.
* 10 minute cut-off

Reminder: As of today we are back to full schedule.
It has been great being back in the box this week and I am looking forward to seeing everyone back in the coming week.

Due to high numbers I have opened up a 8am session.
It would be great to spread numbers across both sessions so if you are able to attend the 8am enjoy the sleep in.

For time:
1000m Row,
then 3 rounds of:
100 Double-unders
25 Pull-ups
25 Ball Slams 20/12kg

Photo: Chrissie- still killing it. Thank you to @Grantwilliamsphoto
If you haven’t checked out Grants Instagram be sure to do so!!

This afternoon will be Gills last session at Coastal CrossFit. Thank you for your coaching. We wish you all the best for your future endeavors.

Please note: Reduced Timetable this week:
7:30am-8:30am (WOD)
7:30am-9:00am (Open Gym – Turn up any time)
3:30pm-4:30pm (WOD)
3:30pm-5:00pm (Open Gym)

Ten rounds for time of:
10 Wall Ball 9/6kg
10 Hang Squat Snatch 30/20kg * (10-9-8-7-6-5-4-3-2-1)

*Reduce Squat Snatch by 1 rep each round (10-9-8-7-6-5-4-3-2-1 reps)
Wall ball 10 reps each round.
*Squat Snatch can be a Power Snatch + Overhead Squat.

Please note: Reduced Timetable this week:
7:30am-8:30am (WOD)
7:30am-9:00am (Open Gym)
3:30pm-4:30pm (WOD)
3:30pm-5:00pm (Open Gym)

Three cycles of:
In 4 minutes:
Run 360m
Max reps Dumbbell Snatch 22.5/15kg

Rest 1 minute

In 4 minutes:
Run 360m
Max reps Burpees

Rest 1 minute

After a great festive season and relaxation it is now time to kick back into gear. It was great to be back in the box with the morning crew today and I look forward to seeing more of you this week.

Please note: Reduced Timetable this week:
7:30am-8:30am (WOD)
7:30am-9:00am (Open Gym)
3:30pm-4:30pm (WOD)
3:30pm-5:00pm (Open Gym)

Three rounds for time of:
50 Squats
15 Hang Power Cleans 50/35kg
20 Toes to Bar

Please note: Reduced Timetable this week:
7:30am-8:30am (WOD)
7:30am-9:00am (Open Gym)
3:30pm-4:30pm (WOD)
3:30pm-5:00pm (Open Gym)

EMOM x 30minutes:
Max cal/reps
Min 1: Row (Cal)
Min 2: Rest
Min 3: Bike (Cal)
Min 4: Rest
Min 5: Shuttle Runs x 10m
Min 6: Rest

We hope you all had a fabulous New Year and are ready to get back into some great training.
A huge thankyou to Olivia, Kaya and Gill for keeping the gym operating while we were away. It was great to see good numbers at each session 😀

Please note: Reduced Timetable this week:
7:30am-8:30am (WOD)
7:30am-9:00am (Open Gym)
3:30pm-4:30pm (WOD)
3:30pm-5:00pm (Open Gym)

10-9-8-7-6-5-4-3-2-1 reps of:
Front Squats * (taken from ground)
Gymnastic Push
Gymnastic Pull

*Choose a weight/movements that allow for mostly unbroken sets, maintaining an elevated heart rate.
*Gymnastic Push: Push-up, Dips, HSPU
Gymnastic Pull: Ring Row, Pull-up (kip/strist), C2B (kip/strict), weight C2B.