Coastal Chaos

Intermediate masters male 1st Diddly Squat 2nd Talk Derby with Me
Intermediate open male ... 1st Snake Crossfit (joe) 2nd Snake Crossfit (Clint) 3rd Pair of Cowards 3rd Rooster and the Horse 4th Flexual Healing 5th Hokey Pokey 6th 2444 7th Bald and the Beautiful 8th Andrew and Adam 9th Squats up Doc 10th Wolfpack 11th Daryl and Leon
1st Joe Lockwood 2nd Clint Ridley 3rd Paor o
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Intermediate open female pairs 1st Ellen and Amanda 2nd Sneaky Snakes 3rd Sister Act 4th Buns and Guns ... 5th Strongest Together 6th Hammer and Tong Sleezy 7th Lady Powers
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Coastal Chaos Double Trouble Results Open beginners female 1st Two Peas in a Wod 2nd Alice’s in Wodland 3rd Jess and Lexie ... 4th Two Peas in a Pod 5th Stop Drop and Squat 6th Cirque de Sore Legs 7th ADP Young Guns 8th Chopsticks 9th Hammer and Tong CC’s 10th Crossfit tish 2480 potatoes 11th Threes a Crowd (masters )
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Hey everyone results from the weekend will be up as soon as our recorder has time to post them it’s been a busy week . Keep a look out over the weekend .

Master and the Apprentice . It’s time to buddy up and start training for a fun weekend of sunshine, surf, sand and barbells on the Coffs Coast . Expect the unexpected .
Each team must have one athlete below 30years and one athlete over 30 years but there must be a minimum 10 year age gap between the teammates . For example a team can’t be comprised of a 29 year old and a 31 year old .
Categories are same sex pairs male/male, female/female and mixed pairs . ... The first day of competition will be a set standard with beach/ water wods we will then split the teams into RX and scaled divisions for Day 2 of competition .
The whole idea is to team up with someone you wouldn’t normally train with in your box, this is the perfect way to build your community and make new mates .
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A super weekend of weather ahead for 2 days of fun .

Wod 6 Jump around Intermediate Amrap in 8mins 5 boxjumpovers ... 10 single arm DB overhead squats 12.5kg/ 8kg (5 each arm ) 15 double unders
Beginners Amrap in 8mins 5 boxjumpovers 10 single arm DB overhead squats 10kg/5kg 30 single skips
Complete one full round at a time then switch .
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Wod 5 Intermediate Chipping away 50 wallballs 20lb/14lb 40 toes to bar ... 30 power snatch 50kg/30kg 20 hspu 30 power snatch 40 toes to bar 50 wallballs
Beginner 50 wallballs 14lb/8lb 40 knee raises 30 power snatch 30kg/15kg 20 push press 30kg/15kg 30 power snatch 40 knee raises 50 wallballs Chip away at the reps one athlete working at a time split the reps as required .
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Who’s pumped for the weekend ? We are looking forward to a fun weekend watching you all test your fitness . Stay tuned we still have 2 wods to release later in the week . The tribe milkbar will be opened all weekend so you can supercharge your day with great coffee , food and snacks to keep you fuelled throughout the day . Saturday ... 8am team registration 9am Team briefing 10am First heat
Sunday 7.45am Team briefing 8.30am First heat
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Wod 4 In 15 minutes Buy in 2km creek run with wallball 14lb/8lb ( both athletes run the full distance and share the load with the wallball ) . A tiebreak time will be taken when the run has been completed .
... In the remaining time 1rm clean . One athlete will work at at time to complete a 1 rep max clean . Score will be the combined total of each athletes 1 rep max .
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Wod 3
RX 7 min amrap 2-4-6-8... Clean & Jerk 80kg/50kg Alternating Pistols Then 1km row tiebreak
Intermediate 7min amrap 2-4-6-8 Clean & Jerk 60kg/40kg KB single arm front racked lunge 20kg/16kg Then 1km row tiebreak
Beginner 7min amrap 2-4-6-8 Clean & Jerk 50kg/30kg KB single arm front racked lunge 16kg/10kg Then 1km row tiebreak
It’s pretty simple as many reps as possible in 7 minutes share the reps split them up , how you strategise this one is entirely up to your team ! Once the 7min Amrap is completed your team will complete a 1km row for time .
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Save the date !! Coastal Chaos Master & the Apprentice 24th & 25th November .

Last chance to get a last minute entry in troops !! Hoodies will be ordered Monday morning so jump onto wodbuzz and register now !

Last chance to enter for Coastal Chaos on the 4th and 5th of August ! You have until Friday to get registered so get cracking enter now at wod buzz

Coastal Chaos Double Trouble Wod 2 “Thrust if you Must “ For time 100 thrusters At the top of every minute complete 5 synchro bar facing burpees
... RX 50kg/35kg Intermediate 43kg/29kg Beginners 35kg / 20kg
Task is to complete 100 thrusters . Athletes must switch workload on the thrusters after completing 10 reps . At the top of each minute both athletes must complete 5 synchro bar facing burpees and then continue with the thrusters for the remainder of the minute. Athletes must complete the burpees in synch with both chests on the ground at the same time and completing the rep jumping over the bar in synch with feet hitting the ground on the opposite side in time .
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Have you got your entry in for Coastal Chaos Double Trouble ? Two days of challenging wods in the box with your mate testing your teamwork and fitness . All entries will receive a Coastal Chaos hoodie . Entries close Monday 16th of July so get cracking find a partner and enter at wodbuzz.com.au

Coastal Chaos Double Trouble WOD 1 “grip n grind “ RX BUY IN... 400m ski switch athlete every 15 strokes
6-4-2 Synchro Bar Muscleups
18-12-6 Partner deadlifts 150kg/120kg 200m ski after each round switch athlete every 15 strokes .
* Every time an athlete drops from the bar or drops the barbell 200m ski penalty switch strokes every 15 strokes .
Intermediate RX BUY IN 400m ski switch athlete every 15 strokes
18-12-6 Synchro pull-ups
18-12-6 Partner deadlifts 120kg/100kg 200m ski after each round switch athlete every 15 strokes .
* Every time an athlete drops from the bar or drops the barbell 200m ski penalty switch strokes every 15 strokes
Beginner RX BUY IN 400m ski switch athlete every 15 strokes
24-18-12 Synchro American kb swings 20kg/12kg
18-12-6 Partner deadlifts 100kg/70kg 200m ski after each round switch athlete every 15 strokes .
* Every time an athlete drops the kettlebell or drops the barbell 200m ski penalty switch strokes every 15 strokes.
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Coastal Chaos Next Gen Wrap Up
What a fabulous day we all had on Sunday I was completely blown away by the composure and maturity shown by every competitor that participated throughout the day . 4 challenging wods all approached with a can do attitude . We as adults can learn a lot from this next generation that competed last Sunday and the manner in which they held themselves, they were enthusiastic, focused, respectful of the judges, calm, determined and most importantly... completely supportive of each other . The sportsmanship displayed throughout the day was nothing short of inspiring, you are all a credit to your families and box communities .
Thankyou for making the effort to create such a special vibe I am very humbled to have the support of so many people . If you guys keep coming I’ll keep creating events . So stay tuned we are looking at the 2nd weekend in October for the next comp and as it will be warming up it’s the perfect time for a beach wod ! Details will be released shortly.
PS I’ll post the age group placings this week
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It’s just 6 weeks until our next Coastal Chaos comp Double Trouble!!! It’s our first winter comp and every competitor will receive a Coastal Chaos hoodie to keep you warm and toastie as part of the entry fee .
Two days of action in the box , same sex pairs, 6 wods beginners, intermediate and RX divisions . Entry $130 . Entries are rolling in make sure you don’t miss out we will cap entries once we reach capacity . To register go to wod buzz.com.au

What a great event! Well organised & ran!

WODS were fun with an edge of pushing yourself! Judges were well briefed, confident and fair! Catering was awesome��

5 stars! Well done Rachel & The Park Beach Crossfit Team!

What a great event! Well organised & ran!

WODS were fun with an edge of pushing yourself! Judges were well briefed, confident and fair! Catering was awesome��

5 stars! Well done Rachel & The Park Beach Crossfit Team!

What a great event! Well organised & ran!

WODS were fun with an edge of pushing yourself! Judges were well briefed, confident and fair! Catering was awesome��

5 stars! Well done Rachel & The Park Beach Crossfit Team!

What a great event! Well organised & ran!

WODS were fun with an edge of pushing yourself! Judges were well briefed, confident and fair! Catering was awesome��

5 stars! Well done Rachel & The Park Beach Crossfit Team!