10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift 100/70kg
Dumbbell Bench Press 22.5/15kg
Squat Cleans 60/40kg

Six rounds, each for time: Row/Bike 20/16cal 50 Double-unders 13 Pull-ups *Alternate rounds between row/bike. *Rest between rounds Photo: Dr. Michael Walsh stepping it up at the Masters League. Such an awesome effort!!!

A. Deadlift – work to a heavy triple *
*Working on eggshells. No dumping.

B. Three rounds:
15 Deadlifts 100/70kg
50 Alternating lunge

Photo: Greg Chamberlain at 73 years young has just completed his first CrossFit competition outside of our box. Not only that, but he has earnt his way to the Finals – Masters League 2023 in New Zealand.
We are all capable of so much – stop using age as a barrier. Step outside your comfort zone, surround yourself with the right people and see how great life can be!!!

Five x 3 minutes AMRAP:
5 Burpees
7 Toes to bar
9 Box Jumps 24/20″

*Rest 1 minute between cycles.
* Score is to continuous count. It. Start where you finished on the previous effort.

Photo: Katy- Our quiet achiever who has been smashing goals this past couple of months. Training consistently, tries hard and always positive – it is awesome to have you with us.
If you fly with Bonza you may be lucky enough to have Katy as your flight attendant.

For time:
50 Unbroken Kettlebell Swings 24/16kg
then,
3 rounds of:
25 Overhead Squats 40/30kg
25 Push-ups
then,
50 Kettlebell Swings 24/16kg

Photo: A huge thankyou to Kara & Evie for heading to the Master’s League competition to support our awesome crew. You guys rock!!!

Congratulations to our awesome Masters that participated in the Masters League competition over the weekend. You all did amazing and did Coastal CrossFit proud. Thank you for those that went to support and Lloyd for his commentary.

Every 3 minutes, for seven cycles:
Hang Power Clean + Push Press
Power Clean + Push Jerk
Squat Clean + Jerk (Split jerk if competent),
then,
‘X’ Strict Pull-ups

*Complete all barbell movement with reset between each set.
*Maintain load/pull-up reps across all sets.

Best of luck to our Masters – hitting Masters League at CrossFit Moreton Bay – Michael, Greg, Brad, Deb & Bodo.

For time:
Run 860m
50 Devils Press 2 22.5/15kg
150 Wall ball 9/6kg
Run 860m

Photo: Awesome work Sophie on your efforts this week – lots of firsts and personal best.

A. Five supersets:
Dumbbell Strict Press 10-12 reps
Bent over row 10-12 reps
Rest between rounds

* Maintain load across all sets.

B. Every 2 minutes for 5 rounds:
Max unbroken pull-ups

Option 2:
EMOM for 10 minutes:
‘X’ Pull-ups

Photo: Awesome work Thomas & Russ for hitting and completing yesterdays WOD Advanced RXD. Flexibility is king!!!!

A. Seven rounds:
3 Front Squats
3 Back Squats
* Increment in load across sets
*Rerack and transition directly into back squats

B. Five round for time (12 minute cap):
Choose one of the following:

1. Beginner:
20 Goblet Squats/Tap downs
7 Push-ups

2. Intermediate
20 Pistols
7 Dips (Ring or Bar)
3. Advanced athlete:
30 Pistols
7 Handstand Push-ups

Photo: A shout out to Josh who has been putting in extra sessions in preparation for the Fittest 4 competition.

A. Partner workout
EMOM x 4 minutes
3 Snatch (Light load- maintain)
EMOM x 4 minutes
2 Snatch (Build in load)
EMOM x 7 minutes
1 Snatch (heavy repeatable load- maintain across)

*Partner 1 completes lifts in 0-30 seconds, Partner 2 completes lifts 30-60seconds

B. AMRAP in 8 minutes
12 Dumbbell Snatch 22.5/15kg
8 Toes to bar

Photo: Just two of our favourite humans (Chan & Andrew). Our family training sessions are the best part of my day. I love and appreciate our family community where partners, brothers & sisters and full families train together. I love that we have so many young kids that witness their parents training day in/day out. What better way to promote an active/healthy lifestyle then to be your childs role model.
For us going to the gym isn’t about vanity, it is about creating a healthy lifestyle that promotes good living!!!