Wednesday Feb 2

HSPU and Burpees WOW =O

Warm Up

General Body Warm up


  • Lat
  • Pec

2 Sets

10 Plate Trap-3 Raise

10 Hollow Rocks

10 Half Kneeling Bottom Ups KB Press

10/8 Cal Ski/Row


3 Rounds

Max Strict HSPU (aim for 10+)

10-15 Burpees


Rest as needed



4 Rounds

20/16 Cal on C2 or 15/12 Cal on ECHO

12 DB Step ups 2 x 22.5/15 Kg, 24/20”

3 Wall Walks

Goal: Strength Endurance


10m HS Walk instead of Wall Walks


15/12.5 Kg DB

1-3 Wall Walks


10/7 Kg DB

1-3 Wall Walks

Female – 20-25-30-35-42.5



7 Rounds

1 min Max Wall Balls 10/14Lb

1 min Rest



3 sets

Max Banded Triceps Ext

Max L-Sit Hold

Rest 2-min

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 …

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