Saturday Sep 10

Weekend Time

Warm Up


3 Sets 

100 m Run

10 Alt V-Up

10 Bird Dog


4 Sets

3 T2B

3 Power Clean (build up in weight)



10 RFT

200m Run

10 Toes to Bar

3 Power Cleans 90% of your 1RM 


10 RFT

200m Run or 500m Bike

10 Toes to eye level

3 Power Cleans 90% of your 1RM 

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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