A. For time:
Run 3.2km

B. Max repetition wall ball in 7 minutes 9/6kg

Photo: Wishing Deb all the best at the Masters League Games in Orange this weekend. We will be thinking of you 💕

A. Bench Press 5-5-5-5-5+ (WEEK 3 of 4 Progression)
*Increment weight from set 1 to 4. Hold weight across set 4-5 aiming for maximum repetitions on set 5.
Aim to improve on previous results
*Guide: If you achieved more than 8 repetitions on your final set last time aim to increase weight in set 4-5.

B. In groups of three:
Two rounds for time:
Echo 1000m/60second plank/Rest
Row 400m/30 second Flexed arm hang/Rest
*Complete 2 rounds on Echo, then 2 rounds on row (or vice versa)

A. Clean & Jerk Technique
1 Power Clean + 1 Hang Squat Clean + 1 Jerk (Any style)

B. AMRAP in 10 minutes:
3 Wall Walks
5 Strict Pull-ups
15 Russian Kettlebell Swings 32/24kg

Photo: Welcome on board Gail😀

Both 7am & 8am sessions will run.
To allow us to best manage classes please ensure you have booked into your session. Thank you for your co-operation.

Three rounds for total repetitions:
1 minute: Max Wallball 9/6kg
1 minute: Max Burpees
1 minute: Max Box Step-ups 22.5/15kg 20″
1 minute: Max Ball Slams 20kg/12kg
1 minute: Max 10m Shuttle Runs
1 minute: Rest

Photo: A shout out to Ash who has been working skill development towards ring muscle-ups. Yesterday it all came together!!!

A. Bench Press
5-5-5-5-5+
*Increment weight from set 1 to 4. Hold weight across set 4-5 aiming for maximum repetitions on set 5.
Aim to improve on previous results

B. 25-20-15-10-5 reps for time of:
Unbroken Gymnastics Push/50 Double-unders
*Choose a push movement that allows for unbroken repetitions
Scale: Break repetitions

A. Complex
5 cycles: (Build in load)
3 Deadlift + 3 Hang Power Cleans + 3 Front Squats
5 cycles: (Hold load)
2 Deadlift + 2 Hang Power Cleans + 2 Front Squats

B. AMRAP in 12 minutes:
3 Devils Press 2 x 22.5/15kg
6 Toes to Bar
12 Lunges

Photo: Phil – just all round legend 😄 Thank you @GrantWilliamsPhoto

A. Push Jerk 30-20-10-5 reps for load.
*Aim to increase load for each set.
Compare to last time here

B. Aerobic conditioning:
Run canal loop 3.2km
or
Run 2km

Photo: Missing this legend in the box. Hope to see you soon Taz.
@GrantWilliamsPhoto

Every 5 minutes for 4 cycles:
Run 560m
AMRAP in remaining time:
5 Pull-ups
10 Push-ups
15 Squats

Photo: Just one of my favs of Danielle. Thank you @grantwilliamsphoto

Please note regular sessions at Coastal CrossFit will be cancelled for the KING’S BIRTHDAY PUBLIC HOLIDAY.
Come and join us from 3:30-4:30pm for OPEN GYM.

Join Luke at 7am for a fun partner WOD. (Please note there is no 8am session due to low numbers)

Partner Chipper
For time:
120 Thrusters 20/15kg
80 Toes to bar
120 Burpees
80 Pull-ups
*Run 180m every time you swap.
*At all times- One person completing repetitions/1 person running
*30 minutes time cap.

Intermediate:
100 Wallball, 60 Toes to bar, 100 Burpees, 60 Pull-ups.

Beginner:
AMRAP in 20 minutes:
30 Wallball (Med ball thrusters)
20 Knee Raises
30 Burpees
20 Ring Rows
Split work of each movement, then run together at the completion of movement.

Photo: A huge shout out to Caitlin having an absolute epic day in the box. A 7.5kg PB on Snatch @52.5kg & still lots more there.
Then, finishing OPEN 21.1 in 14.59 RXD. The only person in the box to finish. An awesome athlete/human and her journey is just beginning.