Saturday Nov 6

Besties with Nancy

Warm up

400m Run


2 Sets


10 PVC Pass Through

10 PVC Behind the neck press

10 PVC RDL with 3 Sec Pause at bottom


2 Sets with BB


1 Snatch Grip RDL

1 Snatch Hight Pull

1 Hang Muscle Snatch

1 Over Head Snatch

Work Out

21 Over Head Squats

800m Run

18 Over Head Squats

600m Run

15 Over Head Squats

400m Run

12 Over Head Squats

200m Run

9 Over Head Squats

100m Run


BB – 40/30


BB – 30/20


BB – 20/10

Can C2 instead of Run


Partner one and Partner two must do over head squats in “you go, I go” fashion. Both partners must do the run together.

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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