WODs

A. Five rounds for time:
50m Deadball/Sandbag bearhug carry 45/35kg
10/7 calorie Echo
Rest 1 minute

Rest 2 minutes (between A & B)

B. Five rounds for time:
15 Dumbbell Thrusters 2×15/10kg
14/10 calorie Row
Rest 1 minute

Photo: Sally’s last training day at Coastal.
Wishing Sally, Max, Ted & Elias all the very best as they head to Thursday Island for their next big adventure.
While we’re sad to say goodbye (for now), we are incredibly grateful for everything you have brought to our community and for the friendships we share. You will always be part of the Coastal CrossFit family, and we can’t wait to see where this exciting new chapter takes you.

Both 7am & 8am will be running. If anyone can switch from 7am to 8am it would be greatly appreciated.
7am Full class + reserves. Plenty of space in 8am.

Three rounds for time:
30/22 Push-ups
30 Hang Dumbbell Snatch 22.5/15kg
30 Wall Ball 9/6kg

Photo: Even when life takes you in different directions, you’re never far from our hearts or our community. Missing this legend and loving every time Amie pops back in for a visit. Coastal CrossFit will always be your home. xoxo

A. Two rounds, each movement for time:
Row 750m
Echo 1800m
Ski Erg 400m
Complete in any order.
Rest as necessary between efforts.
35min time cap.

B. Mobility

For time:
15 Burpee Broadjumps (1m)
then,
1-2-3-4-5 Ring Muscle-ups
Run 50m
then,
30 Burpee Broadjumps (1m)
then,
5-4-3-2-1 Ring Muscle-ups
Run 50m
then,
15 Burpee Broadjumps (1m)

*Scale- Chest to bar pull-ups, Pull-ups

A. Deadlift 5 X 5

B. Ten minute AMRAP:
30 Russian Kettlebell Swings 24kg/16kg
30 Squats

Photo: The OPEN is just around the corner 😁 Our favourite time of year.
We will be running the IN-BOX OPEN so will be needing 4 Team Captains to lead the charge. Please get your nominations to Marie.

A. Power Snatch Waves
Working off 1RM Power Snatch
70% x 1, 75% x1, 80% x 1
75% x 1, 80% x 1, 85% x 1
80% x 1, 85% x 1, 90% x 1 (repeat for 3 cycles)

B. Flight simulator
Ascend as far as possible in 10 minutes:
10-20-30-40-50…. Unbroken Double-unders
Compare to last time here

Photo: A huge congratulations to Nata –
Her feature film “Showstopper” won ‘Best Musical’ at the Brisbane Indie Film Festival. Over 500 films applied, 12 were screened at the festival, Showstopper being one of them!!! We could not be prouder. I know we keep saying it but this is just your beginning!!!

So good to have most of the crew back in the box. Now’s the time to reset and build momentum by nailing the basics: sleep, nutrition, and training. Small, consistent habits create big results. Show up, do the simple things well, and let the progress follow.

A. Strict Press 5×5

B. 10 rounds (Quality movement focus):
0-45 seconds – “X” Toes to bar
45-1:30 – “X” Push-ups

*Choose repetitions that allow for quality movement throughout. Approx. 20seconds of work on the first round.

Photo: I am excited to see huge progression was made this year in the changing of the American Food Pyramid. The biggest step forward towards HEALTH – with a focus on whole foods. Fingers crossed Australia will follow suit.

Partner workout
For time:
Run 1.6km (bridge & back)
150 Wall ball 9/6kg
100 Pull-ups
50 Devils press 2x22.5kg/15kg
Run 1.6km

*Run together
* First partner in can start working through wall ball.
*Share reps anyhow.

Photo: Good luck to Jess as she takes on a new role in Gympie for the next while.

Three rounds for time:
860m Run
60 second Flexed arm hang
60 second Plank

Three rounds for time (25minute cap):
50m Single arm kettlebell farmers carry 24/16kg (out left/back right)
Walking lunge 15m
Sandbag over shoulder x 10 45/35kg
Walking lunge 15m
50m Single arm kettlebell Overhead 24/16kg (out left/back right)
Walking lunge 15m
Sandbag over shoulder x 10 45/35kg
Walking lunge 15m

Photo: Welcome home Davina. Xo