Saturday Jul 9

A couple of little treats

Warm Up


3 sets 20 sec Machine sprint

10/10 Overhead KB Carry 

Specific Prep

5-3-1 @ RPE 8 Thruster CTB 

Work Out


Carry Relay

AMRAP 6 minutes

10m KB carries 32/24KG

Rest 2 minutes

AMRAP 6 minutes

Wall Walks

Score: Load + Wall Walk


You go I go (round for round)

8 rounds

12 Thrusters 42.5/30KG

12 Pull ups 


Assisted Pull Ups


Ring Row


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 …

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