Tuesday Oct 11

Ohhh this is a good one

Warm Up

Movement Prep/Activation and Increasing Heart Rate

Workout Prep
2 sets:
5/4 Calorie Row/Ski (build in pace)
5 Push Ups
Rest 30 seconds between sets


Lying DB Pullover on Bench
4 x 10
Elevated Heel Goblet Squat
4 x 10



Push Ups
Calorie Row/Ski
* Female Calorie Row 32-24-16-8


Push Ups
Calorie Row/Ski 
* Female Calorie Row 26-20-14-6


Bar Push Ups
Calorie Row/Ski/Bike


Target time: 8-10 minutes
Time cap: 14 minutes


1 min Barbell Quad Smash (each)
1 min Lacrosse Ball Smash
1 min trap smash with Barbell (each side

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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