WODs

“AirForce” WOD
For time:
20 Thrusters 42.5/30kg
20 Sumo Deadlift High-Pulls 42.5/30kg
20 Push Jerks 42.5/30kg
20 Overhead Squats 42.5/30kg
20 Front Squats 42.5/30kg

*Complete 4 burpees at the start of each minute.

With a continuous running clock, perform 4 burpees at the start of each minute then move onto the barbell, completing work in order of the board, until all repetitions have been completed.

As always- suitable scaling will be provided.

Photo: Kim. So proud of this awesome lady. FYI: She is continuing her training in Japan 😉 Photo courtesy of @GrantWilliamsPhotos

Coastal CrossFit will be closed today for the Australia Day Public holiday.
Have a great day with friends/family continuing to celebrate all that is wonderful about our country and the champions we are surrounded by.

We look forward to seeing you all back on Tuesday.

Join Marie at 7am or 8am. Please book in via Mindbody.

You won’t want to miss it!!!

Please note: Coastal CrossFit will be closed on Monday 27th for the Australia Day Public holiday.

Photo: Dob- Missing this guy 🙁

A. In 15 minutes
Front Squats (off the ground)
Build to a heavy set of 5 reps.

B. Two rounds:

In 2:30 minutes:
200m Row/500m Echo/400m Bike
Max reps Wall ball

Rest 2:30 minutes
*45 second

In 2:30 minutes:
200m Row/500m Echo/400m Bike
Max reps Toes to Bar

Rest 2:30 minutes
*45 second

Partner workout
For time:
Run 400m (together)
18 Muscle-ups / (36 Chest to bar pull-ups/Pull-ups)
Run 400m
15 Muscle-ups / (30 Chest to bar pull-ups/Pull-ups)
Run 400m
12 Muscle-ups / (24 Chest to bar pull-ups/Pull-ups)

Partners run 400m together and share muscle-ups reps as desired, running an additional 200m after each person has taken an attempt.

Seven rounds for load:
7 Bench Press *
50m Deadball carry *
2 minute rest
*Choose heavy loads based upon a heavy set of 10 reps for Bench.
*Efforts should be unbroken for both bench and carry.

Warm-up: Technique focus – Snatch
3 Position Snatch – High Hang > Hang (above knee)> Ground + 3 Overhead Squats

A. Five cycles:
Power Snatch + Hang Squat Snatch + Overhead Squat
Build in load to maximum of 50/35kg, then maintain.

B. Work to a 1RM Snatch (Any style)

Photo: Mark & Bernie. Throw a game into the mix and watch men turn into little boys 😊 This is the best!!!

A. Deadlift 5-5-5-5-5
*Working on eggshells

B. AMRAP in 15 minutes:
5 Deadlift 100/70kg
10 Burpees over barbell
Run 100m

Photo: Danielle – one of my favourites. Thank you @GrantWilliamsPhotos

Aiming for minimum of 5 cycles:
In teams of 3, rotate through the following:
1. Front Rack Carry (barbell) 2 x 15m
2. Farmers Carry 4 x 15m
3. Sandbag/Deadball Carry (In Front of Body) 4 x 15m

*P1 completes all carries as a sprint effort. P2, P3 rest, then P2 completes all carries, P1, P3 rest.
* Goal is to choose weights that are heavy/repeatable for each movement (only resting while partners work).
* Mandatory put down at turn around for Front rack & Farmers carry.

Five x 3 minute AMRAP:
Strict pull-ups 3/2
Goblet lunge 6
Double-unders 24

Rest 1 minute between efforts