We hope you have all had an great Easter and enjoyed some down time. REMINDER: The gym is CLOSED. For those keen to get into it here is a short workout. Five rounds for time of: 20 Burpees 30 Squats (or Single leg squats) Photo: Luka has pushed himself outside of his comfort zone in a big way during the open. We are so proud of your achievements and are so thankful for everything you do to help out in the gym. Thank you to Andy Holt for the photography.

EASTER BREAK- Coastal CrossFit will be closed Friday to Monday. Re-opening on Tuesday. We wish you all a safe and happy break with friends and family. See you next week.

Five sets of:
Bench Press 8-10 repetitions
Pendlay row 8-10 repetitions

Optional finisher:
10 rounds for calories Bike or Row:
30 seconds on/30 seconds off

Photo: Mick V always positive and giving his best in every session. You never cease to bring a smile to those around you. Keep up the great work!!!

Opposing ladder for time:
30-60-90-120-150 Double-unders
15-12-9-6-3 Power Clean & Jerk 70/45kg
*Complete 30 Double-unders, 15 Clean & Jerk, then 60 Double-unders 12 Clean & Jerk, etc.

For those at home:
Double or triple repetitions to suit your abilities and the weight you have.
Double Dumbbell C & J, Single Dumbbell C&J or Kettlebell swings.
Eg. Rep scheme 45-36-27-18-9

Photo: Jesse achieving his Muscle-up in 21.3 (with only 20 seconds to achieve it). It was amazing to see how much heart he put into this final repetition.

PLEASE READ: As per the new government directive anyone who was in Greater Brisbane on, or since Saturday 20 March & has since left must follow the same lockdown rules as Greater Brisbane as of 5pm Monday 29March. If you are affected by this please message me and we will aim to lend out some equipment to keep you training at home over the next week or so.

FACE MASKS: Are to be worn to the gym. These can be taken off during the WOD (Strenuous exercise).

Pyramid for time:
Run 180m
10 Squats
Run 180m
10 Squats
10 Pull-ups
Run 180m
10 Squats
10 Pull-ups
10 Push-ups
Run 180m
10 Squats
10 Pull-ups
10 Push-ups
10 Burpees
Run 180m
10 Squats
10 Pull-ups
10 Push-ups
10 Burpees
Run 180m
10 Squats
10 Pull-ups
10 Push-ups
Run 180m
10 Squats
10 Pull-ups
Run 180m
10 Squats

Photo: Andy completing his 21.4 complex. Courtesy of Grant Williams.

IN-BOX OPEN wrap up- What a great 3 weeks. 84 participants, 4 Open workouts, and our team Mystery WOD. Team attire, chants, and challenges. We have witnessed our community at its best. Congratulations to DEMOLITION Crew being crowned the overall winners. I will publish a full wrap up post tomorrow after my well deserved recovery day. A. Back Squat 5 x 5 B. Four rounds for time: 30 Kettlebell swings 24/16kg 30 Toes to Kettlebell Rest 1 minute. Photo: Part of the crowned DEMOLITION crew. Everyone else served these champions for the night.

For total time:
15 front squats 43/29kg
30 toes-to-bars
15 thrusters 43/29kg
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats 
30 bar muscle-ups
15 thrusters 

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

Time cap: 15 min.

Open 21.4
Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

Photo: Rob M didn’t want to hear the Open announcement. There is no hiding Roberto!!

The final Open WOD will be released at 5:00am. So we will know before most people are out of bed.

*MYSTERY WORKOUT– with the knowledge of the final Open workout you also have the option of chipping through your team challenges during any session today.

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

Compare to last time here
Photo: I love this photo (Chrissie & Janine). The best part of training with friends is seeing them achieve things they never thought possible.
Congratulations to Chrissie for all of your amazing achievements during the CrossFit Open. Be brave and see where life takes you.

7-10 sets: 1 Power Snatch + 1 Hang Squat Snatch

*Build in weight across.

10-1 reps for time: Deadlift 40/30kg Overhead Squat 40/30kg

ROMWOD Reminder – For those feeling a little sore or stiff come on in for a long ROMWOD. Photo: Bodo laughing his way through 21.2 🙂

AMRAP in 30 minutes: 50m Farmers Carry 2 x 24/16kg 10 x 10m Shuttle Run 50m Overhead Carry 20/15kg 100 Skip

A. EMOM x 5 minutes:
6 Thrusters
Rest 1 minute
EMOM x 5 minutes:
4 Thrusters
Rest 1 minute
EMOM x 10 minutes
2 Thrusters
*Choose your own load for each EMOM that allows for linked repetitions.

B. Climb as far as possible in unbroken sets in 8 minutes:
Push-ups (1-2-3-4-5…)

Photo: Russ and Taz. Moments like these-the pain was worth it!!