For time:
Run 360m
150 Double-unders
Run 560m
Row 400m
Run 800m
60 Toes to bar
Run 800m
Row 400m
Run 560m
150 Double-unders
Run 360m

“The Chief”
Five x 3 minute AMRAP of:
3 Power Cleans 60/40kg
6 Push-ups
9 Squats
Rest 1 minute

*Carry score forward. Compare score to last time here

Photo: Farewell to our beautiful friends Rob and Kimberley as they head off on a new adventure – moving to Canada. Joining Coastal CrossFit in 2011 these guys have become a huge part of our lives, we will definitely feel the loss.
We wish your family all the best on your next chapter. We look forward to visiting you in Canada. We love you all!!!

We have 1 session tomorrow - Hope to see you at 7am. Five rounds for time: 20 Wall ball 9/6kg 30 second plank 20 Hang dumbbell snatch 22.5/15kg 30 second plank *All reps to be completed unbroken for RXD.

For time:
10 Wall Walks
20 Squat Cleans 50/35kg
30 Hand release Push-ups
40 Pull-ups
50 Calorie Row

*Advanced athletes scale up to:
Chest to bar pull-ups, Strict Handstand Push-ups, Squat Cleans 70/50kg

Note: This is a reverse format of a previous workout. Previous results here

Photo: Deb. If you wonder why and how Deb has been achieving so much you simply have to look at 1. Consistency, 2. Amazing effort day in day out, 3. Focusing on her weaknesses 4. Outright determination to be the best she can be. Awesome work Deb!!!

EMOM x 24minutes:
Min 1: 10 Dumbbell Bench Press
Min 2: 10 x 10m Shuttle Run
Min 3: 20 Russian Kettlebell Swings
Min 4: 50 Double-unders

“The greatest wealth is health” – choose your investments wisely.

A. Front Squat 1RM

B. Partner workout:
Ascend as far as possible in 10 minutes:
100m Row
200m Row
300m Row … etc.
*YGIG

or 200m Bike
400m Bike
600m Bike… etc.

Photo: Nothing like celebrating and sharing birthday burpees with friends!! 100 minus your age – WHY? WHY NOT!!! We all plan on continuing to celebrate our birthdays each year with burpees- Lifelong fitness/wellness is worth celebrating!!!

Gymnastic Pull Biathlon
For time:
Run 560m
40 Pull-ups
Run 560m
30 Pull-ups
Run 560m
20 Pull-ups

*Add 180m run every time you break a set of pull-ups.

*Advanced options:
Scale up to Chest to Bar Pull-ups or 20-15-10 Bar Muscle-ups.

Photo: A snap of Dob’s last coaching session for 2022 before he heads off to the UK. Have an awesome time. A huge thank you for everything you bring to our community – See you in 2023!!

A. Snatch (Power or Squat Technique)
EMOM x 4 minutes:
1 Snatch every 20 seconds (light – moderate load)
Rest 1 minute
EMOM x 4 minute:
1 Snatch every 30 seconds (moderate load)
Rest 1 minutes
EMOM x 10 minute:
1 Snatch every 60 seconds (increment to heavy)

B. Partner workout:
For time: (10 minute cap)
50 Burpees
50 Overhead Squats 50/35kg
* P1- burpees, P2 – OHS. Must complete all 50 repetitions before swapping over.

Photo: Coach duo Luke & Dob – Dream team in action on Saturday’s.

Join Luke & Dob for a fun Saturday session. 7am & 8am sessions are open -be sure to book in.

Partner workout
Ten rounds for time:
10 Hang Power Cleans 40/30kg
10 Wall ball 9/6kg

*Partner 1 completes the Hang Cleans, Partner 2 completes the wall ball, then swap.
Both partners to complete 10 rounds of each movement.

For time:
50 Toes to Bar
Run 1600m (Bridge & back)
50 Deadlifts (100/70kg) (70/45kg)
Run 1600m
50 Toes to Bar

*Deadlift weight guide: Approx. 50-75% of 1RM.

Photo: Evie.
We are so lucky to have an amazing group of teens – displaying dedication, focus and a desire to be better. You are truly amazing!!!
You are learning and displaying life lessons that took most of us 40 years to achieve. We could not be prouder.
Keep doing what you are doing – You are INSPIRING!!!!