WOD

WORKOUT OF THE DAY

Sunday May 22

CrossFit Sunshine Coast

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km Row or 5km Bike TC: 30 mins Score:…

Saturday May 21

CrossFit Sunshine Coast

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols 10 TTB 100m run Scaling Beginner 20 Deficit…

Friday May 20

CrossFit Sunshine Coast

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 sets 8 Dual KB Sumo deadlifts 4 Dual…

Thursday May 19

CrossFit Sunshine Coast

Volume WOD =] Warm Up 3 rounds 10/8 cal Row @increasing intensity 10 Hollow Rocks 10 Lying W-Y  Mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10…

Wednesday May 18

CrossFit Sunshine Coast

Snatch Warm Up 3 sets 30 seconds jump rope 5 Muscle snatch (no hook grip, no contact) 5 Banded OHS  Specific 5 Snatch deadlift 5 Snatch pull with pause @…

Tuesday May 17

Strict Press Warm Up 1min Row @easy 10 sec Ring support hold (top of dip) 5 Pike push-ups 45 sec Row @moderate 10 sec Bottom of ring dip hold @ assisted…

Monday May 16

CrossFit Sunshine Coast

Back Squat EMOM Warm Up 2 rounds 100m jog 12 In and Out squats 8 Good mornings  Mobility Elevated Banded ankle rocks 2 sets of 10 -15reps/side, hold every stretch…

Sunday May 15

CrossFit Sunshine Coast

Open Gym Sundays Work Out Part A “Rowing Annie” 50-40-30-20-10 Cal Row Sit-ups  Part B 3 sets for quality 8 DB Bench Press 20 Banded Skull crushers Rest 60 seconds …

Saturday May 14

CrossFit Sunshine Coast

Eva Work Out “Eva” 5 rounds 800m Run 30 KB swings @32/24 Kg 30 Pull-ups TC: 50 min Score: Time  SC 800m Run 20-30 KB swings @24/16 Kg 20-30 Pull-ups…

Friday May 13

CrossFit Sunshine Coast

Power Clean Warm Up 60sec Row/Bike/Ski 7/7 Single leg RDL with empty bar 10 Rotating T spine squats  Specific 2 sets 3 Hang clean pull 3 Tall power cleans 3…