For time:
10 Front Squats
Run 400m
Rest 1 min.
8 Front Squats
Run 400m
Rest 1 min.
6 Front Squats
Run 400m
Rest 1 min.
4 Front Squats
Run 400m
Rest 1 min.
2 Front Squats
Run 400m
*use the 1 min. rest break to add weight to your bar on each round.
*bar is taken from the ground.
*use weights that are near maximal for the volume of reps for each round.

Show a CrossFitter (or potential CrossFitter) how much you love them this Christmas – Christmas Gift Ideas

A. High Hang Clean
*15 minutes to work to today’s max.

B. Clean Deadlift 5 x 3
*use approx. 100-120% of max clean.
*rest as necessary between sets.

C. AMRAP in 5 minutes:
Unbroken Double-unders
*you choose the reps eg. if you choose 50, then see how many sets of 50 UB DU you can do in 5 min.

AMRAP in 20 minutes of:
Run 200m
7 Shoulder to Overhead
30 Alternating Lunges
*Choose a weight for the S2OH that allows you to stay unbroken for most of the workout.
*Score = rounds/load.

Five rounds of:
Bench Press 8-10 reps
Max reps Pull-ups
*Perform as a superset with 2 minutes rest between rounds.

7.00am – Today’s WOD will be weather dependant – come on in and train at 7.00am and hang around to watch the action of The Coastal Total from 8.00am onwards.

8.00-12.00pm
“The Coastal Total”
1RM Clean
1RM Bench Press
1RM Overhead Squat

Weigh-in between 8.00-8.30am
Lifting starts at 9.00am

EMOM x 20:
A. Turkish Get-up (1 each side)
B. 30 sec. weighted plank.
*aim to maintain the loads for all 10 rounds.

A. 21-15-9 reps for load of:
Front Squat
*loads must be lifted from the ground.
*10 minute time cap.

B. 21-18-15-12-9-6-3 reps for time of:
Kettlebell Swing 24/16kg
Broad Jump 30m

A. Four cycles:
– max reps strict pull-ups
– max reps ring dips
– 20 Abmat Sit-ups
*move straight from one movement to the next.
*rest 2 min. between rounds.

B. Accumulate as much time in the L-sit as possible in 3 minutes.

C. Row 500m