Tuesday Nov 30

All about the abs

Warm Up

2 Rounds

10 PVC Pass through

10 Scap Pull ups

10 Scap Push ups

Partner EMOM

P1. 8/6 Cal Ski/Row

P2. Plank


6 Sets 

10 Sit ups med ball toss to partner

2 Wall Walks



AMRAP 5 min

50/40 Cal Row/Ski

40 Ring Dips

30 T2B


3 Rounds

AMRAP 5 min

50/40 Cal Row/Ski

40 Dips/Banded Dips

30 Knees to Elbows


3 Rounds

AMRAP 5 min

50/40 Cal Row/Ski/Bike

40 Box dips/Push ups

30 V-ups



Back Squat

3 x mar Reps @ 88%

Engine Building

100 Burpee Box Jump Overs 24”/20”

Accessory Work

Split stance paloff press

3 x 12 per side

Banded Russian KB Swing

5 x 15

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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