The WOD's

WOD: Thursday

The CrossFit Open commences this Friday.
The main events will run Friday from 4pm and Saturday from 7am.
We have over 85 people signed up so this is going to be epic.
The event does take a lot to co-ordinate – To assist with logistics and smooth running we ask you to book in and read the plan on Facebook members page.

For those competing the Open workout on Friday- we suggest Part A followed by a ROMWOD.

A. EMOM x 14 minutes:
1 x Power Snatch + 2 Snatch Balance + 3 Overhead Squats

* Pick a light to moderate weight and hold.

B. Optional extra:
10 rounds of:
30 seconds on/30 seconds off:
Bike (Meters/Cal)
Row (Meters/Cal)

Photo: Danielle (The Face of the IN-BOX OPEN)
Get fired up- Lots of great achievements are on the way!!!




WOD: Wednesday

Death by:
Gymnastics Pull *

Then, continue with:
Death by:
Wall Ball 9/6kg

* Death by format: Complete 1 repetition on the 1st minute, rest out the remainder of the minute. Complete 2 repetitions on the 2nd minute, rest out the remainder of the minute. Continue on until you can no longer get the required number of repetitions in the minute.
*Choose a gymnastics movement difficulty that will allow for approx. 10 rounds.
* Continue on from the gymnastics pull with the death by format with Wall ball.
Eg. If you get out on 10/11 Pull-ups, start the next minute with 12 Wall ball.

Photo: An oldie but a goodie. Rob M during a team scavenger challenge.

WOD: Tuesday

Our attendance on a Tuesday is usually high. In line with regular attendance I am expecting that numbers would remain relatively high despite the running (I.e. don’t be a cherry picker).

For total time:
Run 180m
Rest 1 minute
Run 360m
Rest 1 minute
Run 560m
Rest 1 minute
Run 800m
Rest 1 minute
Run 560m
Rest 1 minute
Run 360m
Rest 1 minute
Run 180m

Photo: Welcome to Torah. Our youngest new member (16 years old) and she has signed up for the IN-BOX OPEN. Great work Torah!!!

WOD: Monday

Reminder the CrossFit Open kicks off this week. Get some quality training in early this week and get ready for some fun!!!

5-4-3-2-1 minute efforts for max reps:
1 Dumbbell Thruster (2 x 22.5/15kg)
2 Toes to Bar
12 Double-unders

*Increment repetitions per round: DB Thruster x 1 rep, Toes to bar x 2, Double-unders x 12.
* Rest 1 minute between cycles

Eg. 1-2-12/2-4-24/3-6-45/4-8-60…
*Continue from where you finished on your previous effort.

Photo: Super proud of Lloyd completing an 80km walk over the weekend with Greg (one of our newest members) age 71.
Due to COVID Greg is unable to operate his regular Kokoda walks – so instead run these walks from Caloundra to Noosa.
Great work guys- you are both inspirational!!!



WOD: Saturday

Partner Workout:
Row/Front Support (rings)
Burpees/Flexed Arm Hang
Shuttle Run/Overhead Dumbbell hold 2 x 22.5/15kg
*6 minutes at each station, one partner performs the scored component (row, burpee, shuttle) while the other performs the static component.
Rotate as often as you like within the 6 minutes.

Photo: Our best drafted photo yet- Cam is fully committed. Underground or at home Cam won’t miss the IN-BOX OPEN.

WOD: Friday

For time:
15 Toes to bar
50 Double-unders
15 Cleans 40/30kg
13 Toes to bar
50 Double-unders
13 Cleans 55/37.5kg
11Toes to bar
50 Double-unders
11 Cleans 70/45kg
9 Toes to bar
50 Double-unders
9 Cleans 85/52.5kg
7 Toes to bar
50 Double-unders
7 Cleans 100/60kg

Photo: Congrats to all our Masters League competitors. Super proud of all of your efforts. As some people let age wear them down, others choose to take on challenges, live their best life and inspire everyone around them in the process.

WOD: Thursday

A. EMOM x 10 minutes: Gymnastics push

B. Three rounds for time: 14 Turkish Get-ups 22.5/15kg 50 Overhead Squats 20/15kg

Photo: Things got very competitive with our partner WOD.

WOD: Wednesday

Partner Workout: AMRAP in 20 minutes: 50 cal air bike (50 stroke change over) 100 Cal Row (25 stroke change over) 20 x 180m Run (Alternating) *Alternate with your partner on each activity until all calories have been completed. Photo: Leah - The latest recruit for the Demolition crew - Team now full. Only 1 week out.

WOD: Tuesday

A. Power Clean & Push Jerk *Three cycles of 70-80-90% B. 50/20, 40/16, 30/12, 20/8, 10/4 reps for time of: Double-unders/Burpees

WOD: Monday

AMRAP in 18 minutes:
Two rounds of:
30 Alternating Lunges 22.5/15kg
15 Toes to Bar
20 Dumbbell Snatch 22.5/15kg
Two rounds of:
30 Alternating Lunges 22.5/15kg
15 C2B Pull-ups
20 Dumbbell Snatch 22.5/15kg
*Continue to alternate Toes to Bar/C2B every 2 rounds until time is complete.

Photo: Introducing Greg- our newest member at Coastal CrossFit. At 71 years young this man is one hell of an athlete. Lloyd wasted no time in recruiting him for our IN-BOX OPEN!!! We are excited to have you on board Greg!!.