Saturday Jun 18

Synchro Baby

Work Out

5 rounds

200m Partner Relay Run (200/200)

21 Synchro DB Thrusters @22.5/15 KG

200m Partner Row (200/200)

9 Synchro BMU

Scaling Options


100m Run

21 DB Thrusters @2xModerate

150m Row

12 Ring Rows/Assisted strict pull-ups


200m Run

21 DB Thrusters @2 x 15/12 KG

200m Row

9 C2B or Jumping BMU 

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 …

Leave a Comment

Your email address will not be published. Required fields are marked *