Thursday Mar 17

Partner WOD

Warm Up

Coaches warm ups


WOD Prep




Partner WOD


Buy in: 400m Run

80 Wall Balls 20/14

30 Power Clean 70/50Kg

60 Wall Balls 20/14lb

20 Power Clean 70/50Kg

40 Wall Balls 20/14lb

10 Power Cleans 70/50Kg

20 Wall Balls 20/14lb

Buy out: 400m Run


  • Partners must run as a pair
  • Split work evenly



3 sets

30 Sec Glute Bridge march

20 Prone Banded Hamstring Curls

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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