Five rounds, each for time:
300m Row/750m Echo/600m Concept bike or ski erg
360m Run

Rest between efforts

Photo: Welcome to Dylan aka Swanny. It is great having you on board.

Seven rounds for load:
6 Dumbbell Deadlift (single head touch)
6 Dumbbell Lunge (DB in hang) (3 per side)
6 Dumbbell Hang Muscle Clean
6 Dumbbell Shoulder to overhead

*Complete complex unbroken
Rest as necessary between rounds.

Photo: CrossFit Kids- Christmas style. 5 minutes to create their best Santa’s sleigh.
I think they nailed it!!!

Partner workout
Pyramid Pull & Run
2-4-6-8-10-8-6-4-2 Pull
Run 180m

P1: Completes pull movement
P2: Completes Run
Then swap
*Pull can be any style- Challenging but repeatable.
Ie. Muscle-ups, Chest to bar pull-ups, Pull-ups, etc.

Photo: As beautiful as her Mumma (Amie) we are so happy to have Athalia back with us.

A. Power Snatch (12 minutes)
Work technique then build towards a heavy single.

B. OPEN 24.1
For time:
21 Dumbbell Snatch (Arm 1)
21 Lateral Burpees over Dumbbell
21 Dumbbell Snatch (Arm 2)
21 Lateral Burpees over Dumbbell
15 Dumbbell Snatch (Arm 1)
15 Lateral Burpees over Dumbbell
15 Dumbbell Snatch (Arm 2)
15 Lateral Burpees over Dumbbell
9 Dumbbell Snatch (Arm 1)
9 Lateral Burpees over Dumbbell
9 Dumbbell Snatch (Arm 2)
9 Lateral Burpees over Dumbbell

Time cap: 15 minutes

RXD (Age 16-54) 22.5/15kg
Scaled (Age 16-54) 15/10kg
Masters 55+ 15/10kg
Scaled Masters 55+ 10/5kg

Check previous results here or here
Standards

 Spread the Love & Hope This Christmas! 

Every year, we come together as a community to share love and hope through a chosen charity. This year, we are proud to support IFYS (Integrated Family and Youth Service) for their incredible work in assisting children in foster care, families, and individuals in our community who are doing it tough. 💛

We are blessed to be part of such a giving and compassionate community, and this Christmas, we have the opportunity to share that blessing with others in need.

Through IFYS, we are collecting:
 Gifts
 Hampers
 Gift Cards
 And more!

Every little contribution makes a difference in bringing joy and hope to families during this special time of year. Click here to learn more.

 Drop-Off Location: Coastal CrossFit
 Donations Close: Sunday 15th December

Let’s come together to make this Christmas brighter for everyone. Share this post and help us spread the word! 

#ChristmasGiving #CommunityLove #SupportFamilies #SpreadHope
https://www.ifys.com.au/donations/ifys-christmas-appeal/

A. Five Supersets:
Bench Press 8-10 reps
Pendlay Row 10-12 reps
*Rest as necessary between rounds.
*Maintain weight across sets
Compare to last time here
*Note: If you were able to hold 10/12 reps on all sets last time, increase weight.

Optional:
3 Rounds:
Max Push-ups
Max Ring Rows (Feet elevated)
*Rest between efforts.

Join Luke at 7am & 8am. 7am is currently filled however spaces are available for 8am

Thank you to CrossFit The Stables (Fittest 3) for the following WOD.
In Teams of 3:
Lions Den – Part A
In a 15 minute window

Part A. Max Distance Row (Meters)

Part B. Max Reps Clean & Jerks in the following sequence.
50 reps @ Weight 1
40 reps @ Weight 2
30 reps @ Weight 3
20 reps @ Weight 4
Max reps @ Weight 5

*Every 3 minutes = 100m Run (any 2 athletes)
Part A & B will run simultaneously.

WEIGHTS
RXD 60/45kg – 70/50kg – 80/55kg – 90/60kg – 100/65kg
Intermediate 50/35kg – 60/40kg – 70/45kg – 80/50kg – 85/55kg
Scaled 40/25kg – 50/30kg – 60/35kg – 70/40kg – 75/42.5kg

Photo: We are grateful to be surrounded by the best humans around. Luke B- thank you for everything you do for our community ❤️🙏

A. Muscle-ups technique

B. EMOM x 5 rounds (24 minutes)
Min 1: ‘X’ Wall walks *
Min 2: ‘X’ Strict Gymnastic Pull
Min 3: Max calories any machine
2 Minutes rest

*Advanced athletes complete sequence as 1 Wall walk + 1 strict handstand push-up (repeat for ‘X’ reps)

Photo: Discipline: Consistently doing what you don’t want to do, but knowing it’s what you need to do.

A. Back Squats 10-10-10
Check previous results here

B. AMRAP in 10 minutes:
10 Alternating single leg squats
10/7 Push-ups
15 Strict Sit-ups

A. Turkish Get-ups
3-3-3-3-3-3-3
Increase/hold load.

B. Choose one of the following:
Run 3.2km
Run 2km,
3 x 860m Run (each for time, on a 6 minute cycle)
Compare to last time here

* I encourage everyone to prioritize our running sessions. Those that have been attending these sessions are seeing their efforts pay off.

Photo: So proud of Caitlin completing her 1st CrossFit competition. Just the 1st of many.