A. Deadlift 5 x 5
*Maintain weight across.

B. 5 Rounds for time of:
10 Single Arm Russian Swing RH 24/16kg
5 Deadball Over the Shoulder 45/30kg
10 Single Arm Russian Swing LH
5 Deadball Over the Shoulder

For reps:
5 minute: Row (cal)
5 minute: Air squat
3 minute: Hand release push-ups
3 minute: Toes to bar
1 minute: Flexed Arm Hang (sec)
1 minute: L-Sit (sec)

Photo: Welcome back Kate. We are looking forward to seeing what you can achieve.

12 minutes to establish a 1RM Clean (Power or Squat)

Three rounds for time:
30 kettlebell swings 24/16kg
15 burpees onto a plate

Photo: Mark M. We love having this guy with us each 9:15am. One of the nicest guys you would meet.

Three rounds for time of:
75 Double-unders
20 Overhead Squats 50/35kg
75 Double-unders
9 Bar Muscle-ups

Photo: Kyra. This lady gives me so much inspiration in life. She is a great example of how hard work and determination can pay off. And her dedication for assisting troubled youth is incredible. Thank you Kyra.

Five rounds for time of:
Run 180m
Bearcrawl 15m
Run 180m
Walking lunge 15m
Run 180m
15 Pull-ups

Photo: It has been great having Chris G back on track after Covid. If you haven’t trained with this guy you are missing out!! His wicked sense of humor can make any grueling workout bearable but it’s even better if he appears to be suffering more than you. A huge thank you for always encouraging everyone around you, your high fives on a run and your not so subtle jokes…. You are a huge part of our community- Thank you!!!

Five rounds for time of:
20 Dumbbell Snatch 22.5/15kg
75 Double-unders

Photo: Meet Ben. We are happy to have him with us as part of our 5:30am crew. Super coachable and ready for a challenge. Keep doing what you're doing - exciting times ahead.

Partner workout.
For time:
20-2 reps of Wall ball 9/6kg 10′
10/7 Push-ups

*One partner completes wall ball while the other completes push-ups. You can not move on until each person has completed their repetitions.

Photo: Welcome Tash – A new face in the box. You may see her sprinting pass you on the run. This girl is fast!!

EMOM x 20 minutes:
Minute 1. Run 200m
Minute 2. Turkish Get-ups 22.5/15kg

Photo: Meet Michaela. Michaela joined Coastal CrossFit for our final Zoom sessions. Since then, outdoor sessions and now regular training in the box. Since starting with us it has been awesome to see her confidence and abilities grow. It makes me so proud to be a part of her achievements. Awesome work- keepsmashing goals!!

Seven rounds for time of:
7 Hang Power Cleans 70/45kg
7 Burpees (over barbell)
7 Toes to Bar

Photo: Welcome Henning. It is awesome to have so many new faces in the gym. Even better is having an awesome crew who make everyone feel welcome. We love our community!!!