WODs

Congratulations (a late one at that) to Pablo, Amber and Max on the safe arrival of their beautiful baby boy Sam Leslie McHugh on the 4 September. Enjoy your little man.

“Power Elizabeth”
21-15-9 reps for time of:
Power Clean 60/40kg
Ring Dip

A. Five rounds for load:
1 Overhead Press
3 Push Press
5 Push Jerk
*increment the weight in each round to find your max.
*rest 2 min between rounds.

B. Three rounds of:
30 sec. Strict T2B/Knee Raise
30 sec. rest.
30 sec. Superman Raise
30 sec. Rest

Rotate for five rounds:
Min. 0-2: Bench Press 6-8 reps
Min. 2-4: Bent Over Row 6-8 reps
Min. 4-6: Row 250m

*Thanks to “The Wiggles” who came to train on Tuesday morning!

“Nancy”
Five rounds for time of:
Run 400m
15 Overhead Squats 42.5/30kg

A. Every 90 sec. x 5: Vertical High Hang Snatch x 1.1.1

B. Every 90 sec. x 5: Hang Snatch (just above knee) x 1.1.1

C. Every 90 sec. x 5: Snatch x 1.1.1

*Ideally all of these would be full snatches i.e received in the squat.
*1.1 designates 10 sec. rest between lifts.

*A bit of a twist on the 30 min. AMRAP from a couple of weeks ago. I know this is not everyone’s cup of tea but it’s a necessary evil. Hang in there – there is a change of focus coming!

AMRAP in 30 minutes of:
Run 600m
Row 300m
Skip 150 reps.

Photo: For members who are new to Coastal CrossFit, you may not realise that Marie runs Circuit Training on Monday, Wednesday and Friday between 10.30-11.15am. Check out this link – Circuit Training for more info.

*Thank you and well done to the crew who represented and cheered on at WODStock over the weekend.  (click on the post to see some pictures from the event)

Complete 4 rounds of:
Back Squat 8 reps
Rest 45 sec.
Strict Chin-up 8-10 reps
Rest 45 sec.
30-50 UB Double-unders or 60 sec. practice.
Rest 45 sec.
60 sec. UB plank
Rest 45 sec.
*Chin-ups: add weight or use a spotter or bands as necessary to hit the prescribed rep range.

*Good luck to everyone who is competing at in the WODStock event today at the Uni. If you’re looking for something to do, get down there and cheer these guys on!
*As most of our regular crew are competing, the 8.00am session is cancelled today.

7:00am
Pick from one of these Hero WOD’s:

“Daniel”
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

“Jason”
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

“Nate”
AMRAP in 20:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

“DT”
Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

“Jerry”
Run 1 mile
Row 2K
Run 1 mile