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All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System.  All Workout are now published on members Wodify application, and are released seven days prior to scheduled session.  Get in touch with us for a seven days sample of our program, and take advantage of our seven day …

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Sunday Oct 30

Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery minute (14 minutes)10 Russian Kettlebell Swings 16/1210 Sit Ups Facebook Instagram Youtube Sunday Oct 30 Sunday – Open Gym Workout Teams of 210-8-6-4-2Rope Climbs100-80-60-40-20mSled Push 60/40 Kg Individual Option:5-4-3-2-1Rope Climbs50-40-30-20-10mSled Push 60/40 Kg …

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Saturday Oct 29

Good little Sat WOD Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30-sec ski5 alternating v-ups (each side)10 Box Step Ups Workout Prep2 sets:5/4 Calorie Ski5 Lunges – Build up in weight WOD RX5 sets:1:30 AMRAP15/12 Calorie Ski Erg Or Calorie RowDual Dumbbell Front Rack Lunge 22.5/15 Kg or Use Sled outside-rest 1:00 between …

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Friday Oct 28

Send it Fridays Warm Up 6 min AMRAP30-sec single/double unders5 Wallballs (focus on breathing/arm cycling)5 Kip Swings5 Hips to Bar Workout Prep3 sets:5 Wall Balls 10 Double Unders3 Kipping Pull-ups(set 2: 3 Kipping chest to bar, Set 3: 1 Muscle Up Strength Front Racked BB Box Step-ups 3 x 14 Workout RX+150 Wall Balls 20/14 lb300 …

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Thursday Oct 27

Parner Up Warm Up 3 sets:30 sec Row (easy pace)20 sec Row (mod pace)10 sec Row (hard pace)5 GHD’s to parallel (focus on leg extension) or V-Ups10 Single Arm Dumbbell Shoulder Press (each) Workout Prep1 set:With Partner5/4 Calorie Row (each)5 GHD’s (each) or V-Ups1 Rope Climb (each) Strength Shoulder Press 10RM -into-  2 x Drop …

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Wednesday Oct 26

10RM Back Squat Warm Up Movement Prep/Activation and Increasing Heart Rate 3 sets:5 Inch Worms30-sec Knee Plank5 Back Squats (empty bar) Workout Prep3 sets:3 Deadlifts (build in weight)1 Wall Walk Strength Back Squat 10RM  -into- 2 x Drop Sets Workout RX2 sets5:00 Amrap2-4-6-8-10… Deadlifts 100/70 Kg1-2-3-4-5… Wall Walks-Rest 3:00 between sets- ** Scoring is total …

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Tuesday Oct 25

Kool, lets see how we go Warm Up Movement Prep/Activation and Increasing Heart Rate Workout Prep2 sets:50m Run (workout pace)5/4 Calorie Bike (workout pace)-rest 30 seconds between sets- Weightlifting Not today  Workout RX4 Sets (1 set every 10:00)400m Run32/24 Calorie Echo Bike or 55/44 Calories on C2400m Run SC4 Sets (1 set every 10:00)300m Run24/18 …

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Monday Oct 24

Snatch Day Warm Up Movement Prep/Activation and Increasing Heart Rate 3 sets:20 Plate Toe Touches5 Up Downs10 PVC Pass Throughs5 PVC Overhead Squats– into –3 sets (Empty Barbell)3 Hang Snatch High Pull3 Hang Muscle Snatch3 Snatch Push Press3 Hang Squat Snatch Workout Prep2 sets:2 Burpees2 Overhead Squats (build in weight) Strength Hang Snatch 3RM Snatch …

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Sunday Oct 23

Sunday – Open Gym Workout Teams of 210-8-6-4-2Rope Climbs100-80-60-40-20mSled Push 60/40 Kg Individual Option:5-4-3-2-1Rope Climbs50-40-30-20-10mSled Push 60/40 Kg Facebook Instagram Youtube Sunday Oct 15 Sunday – Open Gym Workout RX2 Sets3 Rounds15/12 Cal Echo Bike (Or 20/16 Calorie Row)9 Deadlift (100/70)-Rest 3:00 between sets-   SC2 Sets3 … • October 8, 2022 • All Post • …

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Saturday Oct 22

“The Rob Special” Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP3-5 Bench Press (empty bar – build across)3-5 Deadlift (empty bar – build across) Workout Prep1 set:3 Bench press (at workout weight)3 Deadlifts (at workout weight) WOD RXFor Time:10-9-8-7-6-5-4-3-2-1Bench Press 70/50 Kg1-2-3-4-5-6-7-8-9-10Deadlift 100/70 Kg SCFor Time:10-9-8-7-6-5-4-3-2-1Bench Press 60/401-2-3-4-5-6-7-8-9-10Deadlift 90/60   FitFor Time:10-9-8-7-6-5-4-3-2-1Dumbbell Bench …

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