Saturday Jan 08

Team Up

Warm up

General Warm Up


2 Sets

10 BB Kanga Squats

10 Hang Power Clean

5 Thruster


Build up to weight

Work Out

Teams of 2 – 3

400m Run

200m Sang Bag Carry * Heavy Bag

400m Run

200m KB Carry 32/24Kg

400m Run

60 Clean and Jerk 60/40Kg

400m Run

30 Thrusters 60/40Kg

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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