Thursday Feb 17

Squats and some cardio

Warm Up

General body warm up and mobility


2RM Thruster

5 min to find 2 RM


Rest 3 min


Front Squat

3 x 3 @ 75% with 2 sec pause at the bottom


Run 800m


6 Rounds

22/18 Cal Row/Ski/Bike

Rest 30 sec


Run 800m


Goal: Aerobic Work



3 Rounds

20 Pistols

15 Sit ups

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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