Tuesday Mar 29

Bench Day

Warm Up

3 Rounds

200 m Run

10m Bear Crawl

10m Inch Worm to Push up

10 Dead Bugs


Bench Press

5 x 10 @ 60-70%



12 RFT

3 Bar Muscle Ups

4/4 KB Snatch 24/16 Kg

3 Wall Walks


Rest 1 min after every 4 rounds


CTB Pull Ups or Pull ups


Banded Pull Ups or Ring Row

KB 16/12

1-3 Wall walks



5 Rounds

1 min Max Cal Ski

1 min Rest

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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