WOD

WORKOUT OF THE DAY

Sunday Jul 3

Open Gym Sundays Work Out AMRAP 10 minutes 10 Cal Machine 10 Slam Balls Rest 2 minutes AMRAP 10 minutes 10 DB Clean 1×22.5/15 KG 10 burpees to target Rest…

Saturday Jul 2

CrossFit Sunshine Coast

A couple of little treats Warm Up General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 5/5m Single arm OH Carry 20 Seconds/side PNF lat stretch on floor Specific…

Friday Jul 1

Clean and Jerk 1RM Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull aparts 30sec Row/Bike/Run/Ski @ Hard  Mobility Front…

Wednesday Jun 29

CrossFit Sunshine Coast

Front Squat 1RM Warm Up General 3 rounds 30s Easy-mod-hard Ski/Bike/Row 7 Pause air squats 7/7 Banded monster walks  Specific 2 sets 5 Front rack elbow rotations 5 Tempo Front…

Monday Jun 27

Snatch 1RM Warm Up General 60s Ski/Bike/Row/Run10 Rotating Scorpions10 Rotating 90/90 hip stretch Activation 2 sets 7 Deep Squat Banded Y pulls* 7 Banded OH Squats 3 Jumping Good mornings…

Sunday Jun 26

Open Gym Sundays Work Out “Lynn” As Many Repetitions As Possible In 5 Rounds – Max Bench Press @ 70/50  KG Rest as needed (3 mins) – Max Pull Ups…

Friday Jun 24

A little bit of Deadlifting Warm Up General 60 seconds Row/Bike/Run/Ski @Easy 10 /10 Single Leg Glute Bridge 30 Seconds Elbow Plank  Specific 2 sets 15 Band Good Mornings 10…