Saturday Jul 30

Fun with your buddy

Warm Up


400m Run

5 Inchworms

200m Run

7 wall slides

100m Run

10 alternating Y arm raises 


DT Prep 

Work Out

3 rounds

Partner A: 400m Run

Partner B: Max Rounds of DB DT*

Partners Switch station


Partner A: 500m Row

Partner B: Max Wall walks

Partners Switch station 

Score: Rounds of DT and Wall Walks


12 DB Deadlift

9 DB Hang Power Clean

6 DB Shoulder to Overhead 


DB – 22.5/15 Kg


DB – 15/10 Kg


DB – Light

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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