30 Rounds for time:
1 Muscle-up
2 Box Jumps 24″/20″
3 Burpees
Compare to last time here
Photo: Craig. Joining Coastal CrossFit only a few months ago it has been awesome seeing how far he has come in such a short time. So proud of Craig joining in for “Murph” on Saturday. Keep it up Craig – you are only getting better 🙂
A. Build to a heavy complex (12 minutes)
2 Deadlift + 2 Hang Clean + 2 Push Press
B. Five rounds for time:
Complex (unbroken)
5 Deadlifts 60/40kg
5 Hang Power Cleans 60/40kg
5 Push Press 60/40kg
Run 400m
Photo: Congratulations to all of our athletes that completed “Murph” on Saturday. A special mention of our newer athletes that did it for the first time. Yes it was hard, but I am confident you left the gym with a sense of achievement and feeling proud!! 💪
Join us at 7am to hit hero WOD Murph. In preparation for the workout please ensure you are hydrated. We also recommend you have magnesium.
Murph
For time:
Run 1 mile (1.6km)
100 pull-ups
200 push-ups
300 squats
Run 1 mile (1.6km)
*Partition the pull-ups, push-ups, and squats as needed.
*If you’ve got a 14/20-lb vest or body armor, wear it.
Multiple scaling options will be available to suit all levels.
In 30 minutes complete:
Two rounds, each movement for time (Go all out!!):
Row 1km
Echo Bike 1km
Ski Erg 500m
* Record total work time. Rest as needed between efforts.
B. Mobility
Photo: Congratulations to our baby girl @ChloeSaliba06 officially punching her ticket to the CrossFit Teen Games 2024.
Four rounds for time:
Farmers Carry 50 (2 x 24/16kg)
Run 200m
Deadball Front Carry 50m (45/35kg)
Run 200m
Overhead Plate Carry 50m (20/15kg) *
Run 200m
*Advanced athletes 2 x Dumbbells (22.5/15kg)
Ten rounds for time:
7 Toes to bar
14 Kettlebell Swings 24/16kg
30 Double-unders
Photo: We are missing Kim & Mark but wish them a huge success with their Charity night in Japan (this Friday). In memory of their beautiful son Tyler – Kim & Mark Co-founded The Tyler foundation now known as Shine on Kids . They both epitomize that love and positivity can be drawn from the darkest of times and continue to do amazing things for children with cancer (and their families) throughout Japan.
A. Front Squats 5-5-5-5-5 (From Ground)
B. AMRAP in 12 minutes:
5/3 Strict Pull-ups
15/10 Push-ups
5 Front Squats 60/40kg
*Advanced athletes Chest to bar/or weighted pull-ups
GYM IS CLOSED SATURDAY due to Chloe & Jesse competing at the Torian Pro.
We thank you for your understanding.
Here is a workout to complete from home or better still meet up at the park – Check Facebook members page for details.
A. 10 minutes: Handstand skills:
Holds/walks/shoulder taps/obstacles, etc.
B. AMRAP in 15 minutes:
20m Bearcrawl (2 x 10m)
3 Wall Walks or 18 Feet Elevated shoulder taps (touching same shoulder)*
10 x 10m Shuttle Run
6 V-ups
*If a wall is not available, elevate the feet to a challenging effort -6 Shoulder taps per Wall Walk.
Option C: Meet up at the box.
Two rounds, each for time:
On a 15 minute cycle (I.e 0 & 15minutes):
Run 1.6km (Bridge and back)
Post your results to Facebook members page.
REMINDER: GYM CLOSED SATURDAY due to Chloe & Jesse competing at the CrossFit Torian Pro.
Check the Facebook Members page for updates on how they are going.
“Cindy”
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
or
“Mary”
AMRAP in 20 minutes:
5 Handstand Push-ups
10 Pistols (alternating)
15 Pull-ups