Tuesday Mar 22

Pulling Kinda day

Warm Up

3 min on C2 – Increasing intensity every min



  • Lats
  • 10 Wall Slides with Roller




2 Sets


10 Scap Pull ups

10 Kip Swings

10 Bottom-Up KB Press

10m Bottom-Up KB Walk


3 Sets

2 Rounds

9-3 Muscle ups (Ring or Bar)

12/10 Cal Ski/Row

Rest 2 min b.w Sets



9-6 CTB/Pull ups

12/10 Cal Ski/Row



4 x 3 min AMRAP

 20 Sit ups

10 Dual DB Clean and Jerk 22.5/15

Max Burpees Box Jump Over 24/20”

Rest 1 min between AMRAP’s


Score – Number of Burpees


Heavy Sand Bag Over Shoulder


DB – 15/12.5


DB – 12.5/10

Box Step overs


Movement Conditioning

Max Time L-sit Hold

50m Farmers Carry

3 Wall Walks

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Your email address will not be published.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 *