*Don’t forget to come along to Clash on the Coast this weekend – we have about 280 athletes from all over SE QLD competing and the Coastal CrossFit teams will certainly appreciate your cheers of support. Entry is free and the action is due to start at 9am.

A. Deadlift (add 2.5kg to last cycle)
5 x 70%
5 x 75%
5 x 80%

B. 4 x 500m Row

A. Work to a heavy set of:
1 Clean Pull
1 Hang Clean High Pull
1 Hang Clean

B. 10-1 reps for time of:
Hang Power Clean
30 Double-unders
*Pick a weight that is challenging but UB for 10 reps.

EMOM x 20 min:
1. 1 Round of Cindy
2. 10 x 10m Shuttle
*1 round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats.

A. Back Squat (start of cycle 2)
3 x 5 @ 80%
*Add 2.5kg to the weight you used last cycle.
*Perform max reps (limit of 10) in the 3rd set.

B. Bench Press
3 x 5 @ 80%
*Perform max reps in the 3rd set.

C. Working with a partner ascend as far as possible in 8 minutes:
Push-ups or Dips (1,2,3,4 etc.)
*One partner works as a time.

*Last day to register for the Clash on the Coast.

7:00am
Come on in and pick a benchmark workout.

8:00am
“FUN” Surprise.

Good Luck to Luka and Bella who are competing at the AMRAP Adventure Challenge on Stradbroke Island today.

Happy 18th Birthday to Jacko!

A. Deadlift
5 x 70%
5 x 75%
5 x 80%
*Re-grip each rep.

B. 1RM Bench Press

C. Optional Finisher (time permitting)
Ascend as far as possible in 8 minutes:
1 Bench Press 60-70% of 1RM
1 Strict Pull-up
2 Bench Press
2 Pull-up
etc.

As many meters as possible in 20 minutes of:
Row (metres)
*Before each time on the rower, you will throw a ball to a target which will determine how many metres you get to row. After your throw, you will run to the end of the gym where you will perform 15/10 Ball Slams before getting on the rower to row your metres.

Don’t stress, it will make more sense when we explain it in the gym!

20 min to complete 5 unbroken rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*Choose own load.
*Must use same weight for all 5 rounds for rx’d.
*Rest as much as you like between rounds so long as you complete the 5 rounds inside 20 min.

A. Back Squat
3 x 5 @ 80%
*perform max reps in set 3.

B. Shoulder Press
3 x 5 @ 80%
*perform max reps in set 3.

C. Death by Strict Pull-up
1 rep in min 1, 2 reps in min 2, 3 reps in min 3 etc.

10 rounds for time of:
10 Kettlebell Swings 24/16kg
Run 100m
10 Toes to Bar
Run 100m
Rest 30 sec.