The WOD's

WOD: Thursday

WODs September 24, 2014

A. 10 x 2 Front Squat
*start at 60-70% of your 1RM and build progressively towards a max.
*try to keep these as close to EMOM as possible.

B. Three rounds each for time of:
Row 500m
20 Burpees (over the rower)
*rest as necessary.



WOD: Wednesday

WODs September 23, 2014

Congratulations (a late one at that) to Pablo, Amber and Max on the safe arrival of their beautiful baby boy Sam Leslie McHugh on the 4 September. Enjoy your little man.

“Power Elizabeth”
21-15-9 reps for time of:
Power Clean 60/40kg
Ring Dip

WOD: Tuesday

WODs September 22, 2014

A. Five rounds for load:
1 Overhead Press
3 Push Press
5 Push Jerk
*increment the weight in each round to find your max.
*rest 2 min between rounds.

B. Three rounds of:
30 sec. Strict T2B/Knee Raise
30 sec. rest.
30 sec. Superman Raise
30 sec. Rest

WOD: Monday

WODs September 21, 2014

Five rounds for time:
Run 400m
15 Burpees (onto weightplate)
30 OH Alternating Lunges 20/15kg
*rest 2 min between rounds.


WOD: Saturday

WODs September 19, 2014

7.00am
The CrossFit Team Series is on at the moment – let’s give one of the workouts a try.
For time:
150 Wall Ball 10/6kg
100 Cleans 70/50kg
50 Muscle-ups
*These workouts are intended to be done in teams of 4 (2 men/2 women) but can be easily modified to work in mixed or same gender pairs.
*Of course the loads and reps can be scaled and various muscle-up substitutions will be provided.
*Here is a demo and explanation of the workout – https://www.youtube.com/watch?v=BylwD1JdfRU

8.00am
For time
Run 2.4km
immediately followed by:
100 Kettlebell Swings 24/16kg
100 Metre Sandbag Carry
100 Air Squats
100 Metre Sandbag Carry

WOD: Friday

WODs September 18, 2014

Rotate for five rounds:
Min. 0-2: Bench Press 6-8 reps
Min. 2-4: Bent Over Row 6-8 reps
Min. 4-6: Row 250m




WOD: Thursday

WODs September 17, 2014

*Thanks to “The Wiggles” who came to train on Tuesday morning!

“Nancy”
Five rounds for time of:
Run 400m
15 Overhead Squats 42.5/30kg

WOD: Wednesday

WODs September 16, 2014

A. Every 90 sec. x 5: Vertical High Hang Snatch x 1.1.1

B. Every 90 sec. x 5: Hang Snatch (just above knee) x 1.1.1

C. Every 90 sec. x 5: Snatch x 1.1.1

*Ideally all of these would be full snatches i.e received in the squat.
*1.1 designates 10 sec. rest between lifts.




WOD: Tuesday

WODs September 15, 2014

*A bit of a twist on the 30 min. AMRAP from a couple of weeks ago. I know this is not everyone’s cup of tea but it’s a necessary evil. Hang in there – there is a change of focus coming!

AMRAP in 30 minutes of:
Run 600m
Row 300m
Skip 150 reps.

WOD: Monday

WODs September 14, 2014

Photo: For members who are new to Coastal CrossFit, you may not realise that Marie runs Circuit Training on Monday, Wednesday and Friday between 10.30-11.15am. Check out this link – Circuit Training for more info.

*Thank you and well done to the crew who represented and cheered on at WODStock over the weekend.  (click on the post to see some pictures from the event)

Complete 4 rounds of:
Back Squat 8 reps
Rest 45 sec.
Strict Chin-up 8-10 reps
Rest 45 sec.
30-50 UB Double-unders or 60 sec. practice.
Rest 45 sec.
60 sec. UB plank
Rest 45 sec.
*Chin-ups: add weight or use a spotter or bands as necessary to hit the prescribed rep range.