WODs

Partner workout:
For time:
50 Cal Echo (or 50 Cal Row)
100 Deadball/Sandbag Over shoulder
50 Cal Row (or 50 Cal Echo)

*Alternating Handstand Hold/Plank

Static hold must be maintained for cal/reps to count.
Cal/reps to be shared anyhow.
I.e. P1: Accumulates cal/reps, P2 on Handstand hold, then swap.
P1: Accumulates cal/reps, P2 on Plank hold, then swap.
Continue until all cal/reps are accumulated.

Photo: Congratulations to Penny for capturing the “Photo of the Week 25.1” – a cracker photo of Phil.
A Coastal CrossFit Shirt coming your way!!!

Note: Athletes have the opportunity to complete/repeat the OPEN workout. Remember dress-ups are encouraged for every OPEN workout!!!

For athletes that don’t wish to repeat the alternate workout is provided.

OPEN 25.1
AMRAP as possible in 15 minutes:
3 Lateral burpees over the dumbbell
3 Dumbbell hang clean to overhead
30ft Walking lunge (2 x 15ft)

Alternate workout:
AMRAP 20 minutes: Running Cindy
1 Round of Cindy (2-3-4-5-6-7…)
Run 200m (Front door out and back)

*Increase by 1 Cindy round, each round.

Cindy Round:
5 Pull-ups
10 Push-up
15 Squats

Photo: Carlie has only just started with us completing her first OPEN workout on Saturday – Whooo hoooo!!!
Congratulations to all of our first timer OPEN athletes. We could not be prouder!!!
Our first time OPEN athletes: Craig, Ian, Blake, Laure, Jorja, Goody, Carlie, Izzy, Gail, Athalia, Swanny, Sue, Tim, Sam, Lachie, Lachie K.

The fun is about to begin…
Read here to see our plan for the Open.
Dress in your team attire and join us at 7am for a fun morning.

Chloe’s Cafe will be open in the morning for coffee upon arrival.

AMRAP as possible in 15 minutes:
3 Lateral burpees over the dumbbell
3 Dumbbell hang clean to overhead
30ft Walking lunge (2 x 15ft)

*After completing each round, add 3 reps to the burpees and hang clean to overhead.
Be sure to watch Workout and Movement Standards

CrossFit Open 25.1 will be announced at 6am.

A. Technique – quality focus.
Position & Speed
1 Power Snatch + 2 Snatch Balance + 3 Overhead Squats

B. EMOM x 12 minutes:
Strict Gymnastics Pull/Push
*Alternate between pull/push
Min 1: Pull, Min 2: Push.

Every 3 minutes for seven rounds or until failure:
5 Wall Walks
10 Toes to Bar
15 Wall Ball 9/6kg

*Goal to complete reps within 1:45-2:00 minutes on first rounds, and hold repetitions across all rounds. Scaling provided.

AMRAP in 18 minutes:
Run 200m
Flexed arm hang 30 seconds
100 Skips
Deadball hold 60 seconds *
Echo bike 500m
L-Sit hold 30 seconds

*Heavy with the goal of unbroken.

Three rounds for time:
15 Chest to bar Pull-ups
25 Hand release Push-ups
Run 400m

The IN-BOX OPEN kicks off this Saturday.
My favourite time of the year!!! For anyone not registered it isn’t too late – talk to Marie.

A. Barbell Complex:
3-5 (Light to moderate)
*Build in load to a heavy complex
3 Deadlift + 3 Hang Power Cleans + 3 Front Squats + 3 Shoulder to Overhead

B. Partner workout
YGIG for 10 minutes.
Incrementing ladder of:
Double dumbbell complex (1-1-2-2-3-3-4-4…)
Deadlift + Hang Power Clean + Front Squat + Shoulder to Overhead *

For time:
400m Run
30 Box Jump overs 24″/20″ (Jump up/step down)
400m Run
30 Russian Kettlebell Swings 32/24kg
400m Run
30 Toes to bar
400m Run
30 Double Dumbbell Thrusters (15/10kg)

A. Technique Focus:
Power Clean + Hang Squat Clean + Jerk (any style)

B. Partner workout
YGIG x 10 sets each – 5 Clean & Jerks (touch & go) *
* Choose your own load