A. Overhead Squat 5-5-5-5-5
Front Squats 3-3-3-3-3
*Increment weight on each set.
B. Two rounds on each machine:
1 minute work/1 minute rest (YGIG)
Row
Echo Bike
Ski Erg/Bike Erg
*Complete 2 efforts each on 1 machine, then rotate to new machine.
Photo: Missing this guy – Eldo.
A. Five rounds for time:
15 Dumbbell Bench Press 2×22.5/15kg
15 Toes to bar
400m Run
B. Optional
4 x Max effort:
Strict Gymnastic Push
or
EMOM x 10 minutes:
‘X’ Gymnastic Push
Join us at 7am for carpark training –
Use the full session – Aiming for minimum of 5 cycles:
In teams of 3: rotate through the following:
Front Rack Carry (barbell) 2 x 15m
Farmers Carry 4 x 15m
Sandbag/Deadball Carry (In front of body) 4 x 15m
*Choose weights that are heavy/repeatable for each movement. Small adjustments in weight are allowed.
*Mandatory put down at turn around.
P1 completes carry, P2, P3 rest. Rotate through for each movement.
A. 5-5-5-5-5 Front Squat
3-3-3-3-3 Back Squat
*Continue to build in load working to a heavy triple.
B. AMRAP in 10 minutes:
30 Double-unders
14 Alternating Dumbbell Snatch 22.5/15kg
12 Alternating Lunges (6 per side) 22.5/15kg
C. Optional (Completed upstairs – not coached)
3 x Max Strict Pull-ups (Rest 2 minutes between sets)
EMOM x 10: ‘X’ Strict Pull
0-3 minutes:
Max calories Echo Bike/Row/Ski Erg
Rest 3 minutes
6-16 minutes (10 minute AMRAP):
Incrementing ladder:
Wall Walks 1-2-3-4-5…
Dumbbell Thrusters 2-4-6-8-10…
Rest 3 minutes
19-22 minutes:
Max calories Echo Bike/Row/Ski Erg
Reminder- “Living Better” Challenge kicks off tonight 5:30pm
If you are wanting to make positive changes towards your health and lifestyle be sure to join us.
A. Snatch Technique (light load)
Positional work
B. Build in load
Power Snatch + Hang Squat Snatch
Photo: Leigh Dubai. So proud of Leigh making sure she continues to train while on holidays. Completing Tuesday’s work in 24.56 (modified to suit available equipment). The 5:30am class isn’t the same without you (we need someone to step up and bring the conversation to the gutter 😉)
30 Rounds for time:
1 Muscle-up
2 Box Jumps 24″/20″
3 Burpees
Compare to last time here
Photo: Craig. Joining Coastal CrossFit only a few months ago it has been awesome seeing how far he has come in such a short time. So proud of Craig joining in for “Murph” on Saturday. Keep it up Craig – you are only getting better 🙂
A. Build to a heavy complex (12 minutes)
2 Deadlift + 2 Hang Clean + 2 Push Press
B. Five rounds for time:
Complex (unbroken)
5 Deadlifts 60/40kg
5 Hang Power Cleans 60/40kg
5 Push Press 60/40kg
Run 400m
Photo: Congratulations to all of our athletes that completed “Murph” on Saturday. A special mention of our newer athletes that did it for the first time. Yes it was hard, but I am confident you left the gym with a sense of achievement and feeling proud!! 💪
Join us at 7am to hit hero WOD Murph. In preparation for the workout please ensure you are hydrated. We also recommend you have magnesium.
Murph
For time:
Run 1 mile (1.6km)
100 pull-ups
200 push-ups
300 squats
Run 1 mile (1.6km)
*Partition the pull-ups, push-ups, and squats as needed.
*If you’ve got a 14/20-lb vest or body armor, wear it.
Multiple scaling options will be available to suit all levels.
In 30 minutes complete:
Two rounds, each movement for time (Go all out!!):
Row 1km
Echo Bike 1km
Ski Erg 500m
* Record total work time. Rest as needed between efforts.
B. Mobility
Photo: Congratulations to our baby girl @ChloeSaliba06 officially punching her ticket to the CrossFit Teen Games 2024.