Thursday Feb 24

Squats and some cardio

Warm Up

3 Rounds

60 Sec Row

10 Goblet Squat with a 2 sec hold at the bottom

10 m Duck Walk


  • Ball into Glute
  • Banded Hip Flexor Stretch

Back Squat Prep

2 Sets

5 BB Tempo Jumping Squats

8 BB Back Rack Lunges


Back Squat 4 x 4 @ 80%


Rest 90 Sec B/W sets


2 Rounds


400m Run


4 Rounds

15/12 Cal C2

10 KB Swings 24/16Kg



5 Km run

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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