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Saturday Oct 22

"The Rob Special"

Warm Up

Movement Prep/Activation and Increasing Heart Rate

6 min AMRAP
3-5 Bench Press (empty bar – build across)
3-5 Deadlift (empty bar – build across)


Workout Prep
1 set:
3 Bench press (at workout weight)
3 Deadlifts (at workout weight)

WOD

RX
For Time:
10-9-8-7-6-5-4-3-2-1
Bench Press 70/50 Kg
1-2-3-4-5-6-7-8-9-10
Deadlift 100/70 Kg


SC
For Time:
10-9-8-7-6-5-4-3-2-1
Bench Press 60/40
1-2-3-4-5-6-7-8-9-10
Deadlift 90/60  

Fit
For Time:
10-9-8-7-6-5-4-3-2-1
Dumbbell Bench Press (light)
1-2-3-4-5-6-7-8-9-10
Dumbbell Deadlift (light-moderate) 

Target time: 10-12 minutes
Time cap: 15 minutes

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Wodify

All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System.  All Workout are now published …

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December 13, 2022
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Sunday Oct 30

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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October 23, 2022
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Saturday Oct 29

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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October 23, 2022
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