Five rounds for Max reps:
Dumbbell Bench Press
Ring Rows
*Aim for a weight and ring row standard that allows for at least 15 repetitions on the first round.
Photo: With guns like this you know this guy has done more than 500 sessions. Congratulations Luke O, receiving his 500CLUB shirt. After combining multiple Mindbody profiles he is so close to the 750 CLUB.
Five cycles:
In 2:30 minutes:
10 Devils Press (2 x 22.5/15kg)
then,
Max 15m Shuttle Runs
Rest between efforts.
Photo: Congratulations to these two beautiful ladies who have joined our 500 CLUB. We are so grateful to be surrounded by the absolute best crew!!
Everyone’s day is brighter because you are there!!
A. Week 2 of 4.
Back Squat 1 x 20 repetitions.
*This is not a 20rm, but aimed to be heavy with quality movement.
B. AMRAP in 10 minutes:
8 Toes to Bar
12/8 Push-ups
24 Double-unders
Photo: Sally receiving her 500 CLUB shirt. Sally joined us in Jan 2019 before moving away in 2020. We were so happy to have her back when she returned to the Coast in Jul 2021. Congratulations Sally – your achievements and a product of you consistency, dedication and positivity. You are an exceptional human and a fabulous role model for Ted!!!
Increment as far as possible in 20 minutes”
5 second Flexed Arm Hang (Increment by 5 seconds)
Run 100m
2 Deadball over shoulder (increment by 2 reps)
Run 100m
Photo: Congratulations to our beautiful friend Chan, for joining our 1500 CLUB (1500 attendances at Coastal CrossFit).
With only 4 members – this is our most exclusive club:
Bodo, Kim, Mark & Chantal.
Thank you so much for your support, friendship and memories. Here is to a lifetime of great health, adventures, fun and laughter!!
Come on in for a great partner workout.
Both 7am & 8am sessions are on. Hope to see you there.
A. Week 1 of 4 (start of progression).
Back Squat
1 x 20 reps
B. For time:
100 Burpees
Photo: During our Games night we welcomed many of our members to our exclusive CLUBs – awarding CLUB Shirts- 500/750/1000/1500 Attendances.
What a huge achievement!!!
Congratulations to our newest CLUB Members
500 CLUB
Lexi, Michael Walsh
750 CLUB –
Jo, Cal & Fran
1000 CLUB –
Deb
1500 CLUB –
Kim & Mark.
EMOM x 20 minutes:
Minute 1: Strict Toes to Bar ‘X’
Minute 2: 5 Power Cleans (Touch & Go) *
*Choose repetitions that allow for repeatable controlled movement on the Toes to bar.
*Work from medium to heavy load for touch & go Cleans.
Photo: Congratulations to this legend – Mia for completing her first workout (Open 20.5) with bar muscle-ups. At only 13 years old Mia is so coachable, works so hard and never complains. You truly are incredible!!!
Open 20.5
For time:
40 Ring Muscle-ups
80 Calorie Row
120 Wall Ball 9/6kg
*Partition anyhow
Time Cap: 20 minutes
Photo: What a fun session yesterday!! Great work everyone.
Five rounds, each for time of:
Sandbag front carry 60m (4 x 15m)
25 Kettlebells Swings 24/16kg
60 Double-unders
Photo: It is great to have JD back in the box. ‘Man makers’ are definately enticing – what a great start to the week.
GAMES/PIZZA NIGHT– Thank you to all that attended. We had a great turn out and the night was lots of fun. Once again I forgot to take photos, however many pictures are etched in my mind (most not resembling what they should have) 😀 Well done to Chloe’s team for taking the win for Pictionary, and it appears that Lloyd is taking the blame for Nata’s team for loosing, but at least he brought the laughs 😀
REMATCH shortly???
Five cycles for max repetitions of:
Unbroken Man makers *
*Increase push-ups on each rep.
*Choose a weight that allows you to complete at least 6 reps each cycle
Man Maker: 1 Push-up, Left Row, Right Row, Strict Curl, Strict Press.
Photo: Elyse has been on fire in the box. I can be assured she will be at Open Gym every Friday working her weaknesses. Everything is coming together because of your hard work and determination. Awesome work!!!