Conditioning

5 rounds for time of:
12 Kettlebell Snatch (one arm – L)s, 24/16kg
12 Kettlebell Snatch (one arm – R)s, 24/16kg
3 Rope Climbs, 15 ft Row, 250 m
Rest 3 mins

Extras

Good mornings 3×15

Photo courtesy of buffalocreekcrossfit.com

Thank you all for a great night, and we missed all of you who couldn’t make it. Now back to the business of getting fit. Here’s something to ease us back in.

Strength

Overhead squat 1 set max reps at bodyweight

Conditioning

5 Rounds for max reps
Strict hand stand push ups
Strict pull ups

Rest as needed between sets

Extras

Snatch high pull 3×5

Don’t forget to bring some food to throw on the barbie after the WOD

Team Conditioning

3 rounds for time of:
Run, 400 m
15 Muscle-ups
Run, 400 m
15 Bar Muscle-ups

Carry Extras

Farmers carry 4x30m

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.

Snatch

Snatch Balance + Overhead Squat 1-1-1-1-1-1-1

Leg Strength

Front Rack Walking Lunges : 5×12

Extras

Sled push 3x60m

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim

Gymnastics

30 Strict muscle ups for time

Conditioning

3 rounds, 2 mins per station, of:
Max Calories On Rower
Kettlebell Swing, 24/16 kg
Wall Ball, 9/6 kg

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 2 mins, the clock does not stop or reset between stations.

Extras

3x Max time overhead kettle bell hold

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.