Friday Apr 22

Bench Press

Warm Up

3 Rounds

100m Run

10 Alt Scorpions


2 Sets

5/5 Single arm DB Floor Press

30sec Banded shoulder activation


Bench Press

Work up to a heavy 5RM for the day


3 Rounds

15 Push-up + Renegade Row 2 x 22.5/15 Kg

100m Farmers Carry 2 x 22.5/15 Kg


DB – 15/12.5 Kg


DB – 12.5/10 Kg


Row – 5 Km

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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