20minute AMRAP:
30 second Sandbag Front hold
10 Burpees
30 second Flexed arm hang
10 burpees
30 second L-Sit
10 Burpees
*Choose a weight sandbag for heavy but unbroken sets. Choose L-Sit scale that allows for completion in 2 sets in earlier rounds.
Photo: Can you believe Lou turned 50 yesterday? You are getting better everyday – proving age is just a number. xoxo
Five rounds for time:
15 Overhead Squats *
75 Double-unders
*Choose a weight that is challenging but allows for unbroken on the first round.
Photo: Congratulations to Isaac who hit 2 PBs on Saturday. What an effort for our Strongman/women Saturday!!
Five x 3 minute rounds:
10 Dumbbell Push Press
10 Dumbbell Hang Squat Cleans
Max strict pull-ups
Rest 90 seconds between rounds.
Photo: Jo training on board their cruise. Happy anniversary Jo & Andy. We hope your travels are amazing!!!
Come and join us for a strong man/women Saturday in the carpark.
Front Rack Carry 4 x 15m
Sandbag carry 4 x 15m
*Use the full session to work up in weight for both movements.
Photo: Lloyd. Wishing Lloyd all the best as he heads to Thailand for a Mui Thai camp for 2 weeks. Be prepared for him to be displaying his new moves upon his return.
30-20-10-5 reps, each for load:
Shoulder to Overhead
Photo: Leigh – A great start to every day. I can count on Leigh meeting me at the gym every Tuesday to Friday. You are a legend Leigh.
50-40-30-20-10 reps for time:
Russian Kettlebell Swings (Unbroken)
Sit-ups
Double-unders
Photo: Geordie. Coming into CrossFit with a solid strength background it is great seeing your adaptability towards learning new movements, such as Clean & Jerk and Snatch. You are doing amazingly!!! We look forward to being a part of your CrossFit journey and seeing what you are capable of.
Four rounds:
Each effort for time of:
Row 400m/350m
20 Burpee (Jump & Touch)
Bike 1000m/900m
20 Ball Slams 20/12kg
*Score: Record fastest and slowest for each movement
Photo: Happy birthday to our beautiful friend in Canada. We miss your smile that lights up any room, your dirty jokes, wicked sense of humor and your beautiful soul – Kimberley.
We miss you everyday but even more today!!
Photo: The best hype crew anyone could ask for. Thank you to our amazing Coastal CrossFit community – your love and support is more than we could ever ask for.
Photo: Jesse ready for his final workout @Torian Pro.
We could not be prouder of both of our kids. Jesse’s debut, finishing in 5th overall, and Chloe finishing on the podium in 3rd place. It was an amazing weekend. Thank you to everyone that sent messages of encouragement, phone calls and for the awesome support crew. Get ready for some Torian Pro Spam. A special mention of Grant who once again was there for us capturing the special moments. xoxo
The gym will be closed due to the Torian Pro. The kids entering day 2 of competition.
Home workout:
Grab a stop watch. Complete: AMRAP in 20 minutes Run 1 minutes, Then, 1 round of: 5 push-ups 10 Sit-ups 15 Squats *Add an additional round every cycle. Eg. Round 2: Run 1 minute, 2 X (5 push-up, 10 Sit-ups, 15 squats) Photo:Photo: Jesse found his grove through the first day of competition. During practice in the box Jesse got into the round of 7’s, today he completed the full workout under the time cap of 17 minutes. Thank you so much @grant_a_w for his awesome photos.