Friday Apr 08

Deadlift Day

Warm Up

2 Rounds

200m Run


5 BB Front Squats

5 BB Press

2 Rounds

10 Scap Pull ups

10 Kip Swings


Every 4 min for 16 min

1km Bike or 500m Row or 400m Run

6 Deadlift @70%



30 Wall Balls 20/14 lb

500m Row or Ski

30 Box Jumps 24/20

400m Run


Nil this week. Deload week.

All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System.  All Workout are now published …

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 …

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 …

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