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!!!

Three rounds for max reps:
In 2 minutes:
Row 200m
Max Dumbbell Thrusters 2×22.5/15kg
Rest 1 minute
In 2 minutes:
50 Double-unders (Adv. Drag rope)
Max Burpees (Jump & Touch)
Rest 1 minute
In 2 minutes:
12 x 10m Shuttle Run
Max Kettlebell Swings 32/24kg

Photo: Thomas. This legend turned 18 last week. Be sure to throw him so extra love in the box!!! Hope you had a great one Thomas – Ocean street wouldn’t know what hit it!!! xoxoxo

Coastal CrossFit will be closed for the Labor Day Public holiday.

Make theost of the public holiday with friends and/or family.

In 35 minutes:
7-5-3-1 round, each for load of:
1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Push Jerk + 1 Front Squat *

*All sets need to be unbroken (Touch & go).
*Movements can not be linked.
*Rest as needed between sets.

Photo: A shout out to Chanel and getting strong!!! This week she achieved multiple strict pull-ups. So awesome!!!

Tabata Intervals (20 sec. on/10 sec. off x 8 cycles)
Pull-ups (reps)
Rest 1 min.
Air Bike (calories)
Rest 1 min.
Toes to Bar (reps)
Rest 1 min.
Row (Calories)

Photo: We could not be prouder of Lexi working hard to master overhead squats.

For load/time:
50 Hang Dumbbell Snatch (Alt) 22.5/15kg
then,
10-9-8-7-6-5-4-3-2-1 reps:
Overhead Squats *
then,
50 Hang Dumbbell Snatch (Alt) 22.5/15kg

*Overhead Squats: Choose a heavy load that allows for repetitions to be completed unbroken. Barbell must be taken from the ground each set.

Photo: Natalia. Coming from a high level Brazilian Jujitsu background Natalia has been extremely receptive to coaching. Her discipline and desire to be better is seeing her reap the rewards. We are looking forward to seeing what you can achieve. Keep up the great work Natalia!!!

A. Four supersets:
Deadlifts x 10
Bench Press x 10
*Maintain load across all sets
* Rest 2-3 minutes between sets

B. Advance for 8 minutes:
25 Squats
5 Push-ups *
*Increment push-ups by 5 per round.

Photo: What a great turnout for ANZAC Day hero WOD “Wood”.

Coastal CrossFit will be running a Hero WOD in honor of those that have paid the ultimate sacrifice.
Join us at 8:30am. All other sessions are cancelled.

When a service member dies in the line of duty, a CrossFit Hero workout is created in their name. Hero WODs are an opportunity to reflect on the sacrifices of the fallen – to speak their names and honor their memories. These workouts have been a tradition of workout gyms since 2008. ”

Hero Workout
“Wood”
Five rounds for time:
400m meter Run
10 Burpees Box Jumps (24/20″)
10 Sumo-Deadlift High-Pulls 42.5/30kg
10 Thrusters 42.5/30kg
1 minute Rest

Photo/Background: Australian Army Sergeant Brett Wood MG, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device.

He is survived by his wife Elvi, his mother Allison, and his father David.

The “Wood” Hero WOD – also known as “Brett WOD” – was first posted on the CrossFit Main Site as the workout of the day for Wednesday, December 7, 2011 (“111207”).

ANZAC Day- As always we will be attending Dawn Service at Kawana Surf Club.
We will open the gym for a Hero WOD at 8:30am for anyone that would like to join us.


E2MOM x 32 minutes:
0-2 minutes: Row 400/350m
2-4 minutes: 12 Shoulder to Overhead *
4-6 minutes: 100 Double-unders
6-8 minutes: 10-15 Gymnastics Pull *

*Shoulder to Overhead and Gymnastic pull- aim for unbroken on your first round.

Photo: Congratulations to Lukey who has now graduated and on his way to 1RAR. We wish you all the best on the next part of your journey.