Wednesday Dec 01

Battery Test

Warm Up

2 Rounds

2 min Ski/Row

10m Bear Crawl

5/5 Dead Bugs

2 Round

5/5 Single Leg Hip Thrust


5 Muscle Clean into deep squat

5 Push Press

Strength Test

8 min to find max power clean

2 min Rest

8 min AMRAP

Power Clean @ 90% of todays max


10 min AMRAP

10 Burpees

100m Run



Back Squat

3 x mar Reps @ 88%

Engine Building

6 Rounds

2 min @ 1Km Pace

3 min @ slow

Accessory Work

Good morning

3 x 12 Reps

Sandbag Walk

3 x 20m

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Your email address will not be published.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 *