Monday Nov 1

Power Clean Complex

Warm Up

2 Sets

200m Run

10m Bear Crawl

10 Dead Bugs

2 Sets


  • 30 Sec Per Side PNF Hamstring Stretch
  • 10 Prone YTW

Clean Prep

2 Sets

1 High Hang Power Clean

1 Hang Power Clean

1 Power Clean

3 Front Squats


Power Clean + Front Squat

5 x 1 + 1

Build-up in weight, but No Fail!

Goal is to find power threshold in the clean.



AMRAP 18 min

300/200m Row/Ski

10 T2B

4 Burpees Sandbag over Box – Heavy Bag, 40” box


AMRAP 18 min

300/200m Row/Ski

12 Knees to Armpit

4 Burpees Sandbag over Box – Mod-Light Bag, 30” box


AMRAP 18 min

300/200m Row/Ski

12 Toes to KB

4 Burpees Sandbag over Box –Light Bag, 24” box


Engine Building

Bike Erg

8 x 1.5Km

Rest 3 min between rounds

Accessory Work

3 Sets

10/10 Front Rack Bulgarian Split Squat @ 40X0

4 Sets

8/8 RNT RDL –

6 BB Good Mornings

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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