Thursday Oct 13

Parner Up

Warm Up

10 min AMRAP
1 min choice of machine
3 Up-Downs
5 Single Arm Dumbbell Thrusters (each/lightweight)
5 Box Step Ups (each side)

Workout Prep
2 sets: With Partner
6 Alternating V-Ups (Each/ while partners hold a plank)
2 Synchro Burpee Box Jump Overs


Ring Mu

3 x 4-10


Pull up

3 x 4-10


3 x 4-10


Teams of 2
5 rounds
20 Alternating V-Ups (each)
* Partner Hold Plank (elbows)*

10 Burpee Box Jump Overs (24/20) * Partner Hold Plank (elbows)*


Teams of 2
5 rounds
20 Alternating V-Ups (each)
(Partner Hold Plank (elbows))
8 Burpee Box Jump Overs (20/16)   * Partner Hold Plank (elbows)*


Teams of 2
5 rounds
20 Sit ups (Partner hold plank)
15 Up Downs + Step Up


Target time: 12-14 minutes
Time cap: 18 minutes


1 min couch stretch (each side)
1 min twisted cross (each side)
1 min Seal Pose

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 …

Leave a Comment

Your email address will not be published. Required fields are marked *