Monday 14 Mar

BB Lunges WOW

Warm Up

2 Rounds

30 Sec C2

6 Squats

6/6 Single Leg Glute Bridge

30 Sec Plank


2 Rounds

Leg Swing

  • 10/10 Front to back
  • 10/10 Lateral

10 Sampson Lunge

10 PVC Shoulder Passthrough


 5 BB Deadlift

5 BB Front Squat

5 BB Muscle Snatch

5 BB OH Squat


Front Rack BB Lunge

5 x 10 Build up to a heavy set

Adv Athletes – OH Lunge



15 TTB

7 Power Clean @ 75% of 1RM

Goal: Strength Endurance



3 Rounds

5 min Row

5 min Echo Bike

1.2 km Run

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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