Ascend as far as possible in 15 minutes: 3-6-9-12-15... Shoulder to overhead 50/35kg Toes to bar

Tabata (8 rounds of 20sec on/10sec off) Bike Rest 1 minute Kettlebell Swings Rest 1 minute Row Rest 1 minute Struct Sit-ups

AMRAP in 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats Run 180m

A. Front Squats 7 x 3 (1Pause + 2) *
*Build in weight across 7 sets

B. Partner workout:
Three rounds for time:
40 Alternating lunge (2 x Dumbbell 22.5/15kg)
75 Double-unders

*One partner completes the lunge, 2nd partner completes double-unders, then swap. Partner must complete their movement before swapping.

Photo: Welcoming Danielle on board as our intern at Coastal CrossFit. Danielle has been an integral part of our community since 2014. She is already loved and respected at Coastal CrossFit and we are so excited to see her take on her new role. The support, encouragement and her ability to bring the best out of an individual provide the perfect foundation as a Coach and we couldn’t be happier!!!

A. Work to a heavy Clean & Jerk

B. Partner workout
For time:
5-5-4-4-3-3-2-2-1-1 Clean & Jerk

* Choose the heaviest weight allowing for touch and go repetition, resting only when your partner is working.

For time:
3 Wall Ball 9/6kg
Run 180m
6 Wall Ball
Run 180m
9 Wall Ball
Run 180m
12 Wall Ball
Run 180m
15 Wall Ball
Run 180m
18 Wall Ball
Run 180m
21 Wall Ball
Run 180m
18 Wall Ball
Run 180m
15 Wall Ball
Run 180m
12 Wall Ball
Run 180m
9 Wall Ball
Run 180m
6 Wall Ball
Run 180m
3 Wall Ball
Run 180m
*147 Wall Ball/2340m

Photo: Welcome back Chris G.

A. Build to a heavy Jerk (Push or Split)

B. For time:
10 Shoulder Press
10 Strict Pull ups
20 Push Press
20 C2B Pull ups
30 Push Jerk
30 Pull ups
20 Push Press
20 C2B Pull ups
10 Shoulder Press
10 Strict Pull ups
*Use the same load throughout. Use a load that allows for a near maximal set of 10 reps for the shoulder press.

Photo: Dob mid Clean. I love this photo!!! Thank you Grant Williams photography.

A. Deadlift 5-5-5-5-5

B. Five rounds for time of:
7 Deadlift
7 Burpees (over the barbell)
Run 180m
Rest 1 minute

Photo: Mel & Everley. COVID isolation doesn’t stop these ladies. Absolutely smashing it everyday. Can’t wait to have you back in the box.

A. EMOM x 10 minutes:
Dips

B. For max repetitions:
1 minute: Row (Calories)
2 minutes: Box Step-overs (22.5/15kg dumbbell)
3 minutes: Sit-ups
4 minutes: Shuttle Run 10m
5 minutes: Pull-ups

Photo: Chantal & Andrew. A huge shout out to our very first athletes that joined us approx. 15 years ago and transitioned with us when we started Coastal CrossFit. Thank you for 15 years of amazing memories, thousands of workouts and life long friendship. We are truly blessed!!!! xoxoxo

A. 0-4 min:
1 Snatch every 20 seconds.
(light to moderate loading)
4-5 min:
Rest
5-9 min:
1 Snatch every 30 seconds:
(moderate loading)
9-10 min:
Rest
10-17 min:
1 Snatch
(build to a heavy single)

B. 100 machine calories.
Pick your own poison.

Photo: Libby – Moving from strength to strength.
So humble, positive and just all round amazing human.