After witnessing our first Masters League athletes complete this workout on Friday I knew that the rest of you wouldn’t want to miss it, so….
You’re welcome!!!

Workout ML 21.2
FRAN PLUS’

12 min TIME CAP

21-15-9-15-21
Thrusters 40/30kg
Pull-ups

Variations (as per Masters League):
Hero: 40/30kg
Warrior: 35/25kg
Soldier: 30/20kg, Ring Rows

Photo: A huge shout out to our Masters League athletes- Deb, Lou, Tim M who have been smashing out the WODS. A special mention of Andy who has been the coordinator for the Masters League within the box and has volunteered his time to come in and count for Deb and Lou. You are all champions!!!

For time:
Run 180m
15 Wall Ball 10/6kg
10/7 Push-ups
Run 360m
30 Wall Ball 10/6kg
20/14 Push-ups
Run 560m
45 Wall Ball 10/6kg
30/21 Push-ups
Run 360m
30 Wall Ball 10/6kg
20/14 Push-ups
Run 180m
15 Wall Ball 10/6kg
10/7 Push-ups

A. 1RM Clean *
*Any style (Power or Squat)

B. EMOM x 10 minutes:
Gymnastic Pull *
*Choose your own movement and repetitions.

Photo: Nicole. I love this photo!! Thanks to Tom B.

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