A. EMOM x 10:
Gymnastic Pull
*Choose your own movement and reps.

B. 10-1 reps for time of:
Shuttle Run 10m
Burpees

For time:
100 Squats
Run 800m
30 Push Jerk 60/40kg
Run 800m
30 Hang Power Cleans 60/40kg
Run 800m
100 Squats

*Today is bring a friend day. This workout is easily modified to suit all abilities, so don’t hesitate to bring your friend along. Ideally, please tell your friend to come along 10-15 min. early so we can have a quick chat to find out a bit about their training history.

Three rounds for reps:
Min. 1: Toes to Bar/Toes to Kettlebell
Min. 2: Push-ups
Min. 3: Box Step Over 20/15kg @ 20″
Min. 4: Pull-ups/Ring Rows
Min. 5: Burpees
Min. 6: Rest

Five rounds, each for time of:
Row 250m
15 Thrusters 40/30kg
Run 200m
*Rest as necessary between rounds.

A. Overhead Squat 5-5-5-3-3-3-1-1-1

B. Five rounds for time:
Broad Jump 20m
DB Snatch 22.5/15kg*
*Match the number of jumps taken to achieve 20m with DB Snatches (per arm).

Share to fun- Bring a friend this Saturday 10th November @ 7am

Coastal CrossFit gives you the opportunity to spread the joy of getting fit with your friends during ‘Bring a Friend Day’, this Saturday 7:00am.
Please bring a friend or two and share with them the fun you find in our CrossFit community.

If you are new to the Sunshine Coast and looking for like minded training buddies- come and join us!!

No need to book simply turn up 10 minutes prior to the session.

Give us a call if you have any questions. Mob: 0432710684

A. Push Press 3-3-3-3-3

B. Three rounds for time of:
15 Hang Power Clean 50/35kg
9 Push Jerk 50/35kg
50 Double-unders

Advance as far as possible in 20 minutes:
10 Kipping Pull-ups
Run 400m
100m Overhead Carry 20/15kg
10 Strict Pull-ups
Run 400m
100m Overhead Carry
10 Kipping C2B Pull-ups
Run 400m
100m Overhead Carry
10 Strict C2B Pull-ups
Run 400m
100m Overhead Carry
10 Strict L-Pull-ups
Run 400m
100m Overhead Carry
Max. reps Strict L C2B Pull-ups
Compare to last time – here.

For time:
4 Cleans 100/70kg
8 Cleans 90/62.5kg
12 Cleans 80/55kg
16 Cleans 70/47.5kg
20 Cleans 60/40kg
*One barbell – weight changes are part of the workout.
*Compare your time to the reverse order – here.

AMRAP in 40 minutes:
1 Rope Climb
5 Box Jump Overs 24/20″
9 Toes to Bar
*The workout begins with a run around the large loop (3.2km).
*Various rope climb scales and substitutions will be on offer.
*Don’t forget your long socks.