7 minute AMRAP:
12 x Dumbbell Snatch 22.5/15kg
12 x Step-up 22.5/15kg
Rest 2 minutes

5 minute AMRAP:
9 x Dumbbell Snatch 22.5/15kg
9 x Step-up 22.5/15kg
Rest 2 minutes

3 minute AMRAP:
6 x Dumbbell Snatch 22.5/15kg
6 x Step-up 22.5/15kg

*Score in repetitions

A. Front Squats 7 x 3 * * Pyramid your weight, with the fourth set being your heaviest (approx 95%) then reduce weight. B. For time: 2km Bike 1km Row 100 Squats

Reminder of Nutrition Kickstart at 5:30pm with Mark Brackley. We encourage you all to attend this session- Free for members.
Open Gym will also be available during this time.


AMRAP in 16 mins:
15 chest to bar Pull-ups
30 Hang Power Cleans 50/35kg
100 Double-unders
15 Toes to bar
30 Hang Power Cleans 50/35kg
100 Double-unders

Our kids sessions kick back off this week- Monday & Wednesday 3:30-4:15pm. If you would like your child to attend please be sure to book them in using the link- Coastal CrossFit KIDS BLOCK 1 enrolments.

Every 2 minutes for as long as possible:
Run 180m
1 Object Facing Burpee *

*Object facing burpee – choose an plate, paralette, barbell or plyometric box that allows you to maintain a jump.
* Increase burpees by 1 repetition per round, until failure.

Photo: Mike. What better way to relaxing after a ride?

Five rounds for time: 560m run 20 Dumbbell Snatch 22.5/15kg 12 Pull-ups We are sad to be saying goodbye to Davina as she moves to Brisbane this weekend. Thank you Davina for all your bring to our community - not just your medical knowledge. We have seen you develop as an athlete and shared with you many great achievements both within the box and your journey as a doctor. We wish you all the best for your future and look forward to seeing you on your visits to the Coast.

“The Chief”
AMRAP in 3 min.
3 Power Clean 60/40kg
6 Push-ups
9 Squats
*Repeat for a total of five, 3 minute cycles.
*Rest 1 min. between cycles.

Compare to last time here

ROMWOD- Long version will allow for active recovery. If you have a few niggles, listen to your body and mobilize.

A. Back Squat 5 x 5

B. Four rounds for time: 30 Lunges 20/15kg plate 30 Strict sit-ups

A. Shoulder Press 5 x 5

B. Five rounds for time: 7 Push Jerks 60/40kg 14 Pull-ups 35 Double-unders Photo: Chrissie. Always getting her training in even on holidays - grab a rope and you can train anywhere.

Reminder we are closed for the Australia Day Public Holiday.

We hope you have a great day celebrating everything awesome about our country with family and friends.

Home WOD- "COOPER" 10 Rounds for time: 10 Burpees 10 Air Squats 10 Push-ups 10 Sit-ups *Time Cap: 30 minutes.

Complete for time: 10-1 reps: Squat Clean 60/40kg Run 180m