Five rounds, each for time:
Row 400m/350m
15 Burpees (Over Parallettes)

*Rest between efforts.

Compare to last time here.

Photo: Deb. Always looking for a challenge – recently competing at the Butterfly Effect with some other legends. Congratulations Deb!!

Five rounds for time:
10 Power Cleans 50/35kg
10 Front rack lunges
15 Toes to bar

*Weight guide- have the ability to complete the lunges unbroken.

Photo: Linton hitting OHS. The dedication this guy has to improving is second to none. Watching his range of motion and quality of movement improve so drastically is an absolute pleasure. Keep putting in the hard yards Linton- it is paying off.
Thank you to @GrantWilliamsPhotos

A. Five sets, building in load:
1 Strict Press
3 Push Press
5 Push Jerk

B. For time:
25 Burpees
50 Kettlebell Swings 24/16kg
25 Burpees

Photo: The legend himself – Brad. Thank you @GrantWilliamsPhotos

Regular sessions at Coastal CrossFit are canceled for the Kings Birthday Public Holiday.
OPEN GYM 4:00-5:30pm

Seven supersets:
4 x 15m Farmers carry
4 x 15m Sandbag carry
Rest between rounds

*Put down every 15m
*Maintain heavy/repeatable load across all rounds

Photo: Tilly has been absolutely smashing it!! Consistency is the key!! Thank you @GrantWilliamsPhotos

A. Rope Climb Skill progression

B. AMRAP in 20 minutes:
Run 360m
Max rep Strict Pull-ups (1st round) *

*Hold repetitions from 1st round across remaining rounds.


Photo: Tom – Thrusters, Burpees & Running. Thank you @GrantWilliamsPhotos for capturing these special moments!!!

Ten rounds for load:
1 Power Clean +
1 Hang Squat Clean +
3 Front Squats
Run 180m

*Complete as a complex
*Choose your own load and maintain across all sets.

Every 2:30minute for six rounds:
Alternate between A & B (3 rounds each)
A.
12 Dumbbell Bench Press
45 second Plank
Max Calorie Row
Rest 2:30 minutes

B. 12 Dumbbell Bench Press
45 second Plank
Max Calorie Echo
Rest 2:30

Photo: It is so good to have our Austrian friend Roberto back in the box – he absolutely smashed the first round!! 😀

20 minute AMRAP:
10 Toes to bar
10 Deadlift 80/55kg
10 Burpees (over barbell)

Photo: Congratulations to our boy Jesse. Taking Gold at the State Junior Weightlifting Championship (Under 21) & 4th in the Senior division. At 17 years old we are so excited to see what you achieve next.
Snatch 108kg + Clean & Jerk 128kg = Total 236kg. (Mens under 85kg).

A. Build in load: Thrusters
Every 1:30minutes x 3 cycles:
5 Thrusters *
Every 2minutes x 3 cycles:
3 Thrusters *
* Build in load every set

B. Three rounds for time:
15 Thrusters 42.5/30kg
15 Pull-ups
360m Run

Photo: Zach & Taz taking the win for Saturday partner workout.