Thursday 12Jan17 CrossFit Mooloolaba, Sunshine Coast

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Power Sled pushes Conditioning “Russian Annie” 50/40/30/20/10 Russian swings 32/24kg Sit ups Extras Single leg deadlift 3×8 each side

Wednesday 11Jan17 CrossFit Mooloolaba, Sunshine Coast

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Conditioning 1 As many reps as possible in 3 mins of: 2 rounds of: 10 Overhead Squats, 42.5/30kg 10 Chest-to-bar Pull-ups If the 2 rounds are completed in the 3…

Tuesday 10Jan17 CrossFit Mooloolaba, Sunshine Coast

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Olympic lifting strength Build to a heavy hang clean Barbell cycling Every 5mins x 3 Rounds Max rep hang squat clean 52.5/35kg Extras Single arm kettlebell strict press 3x max…

Monday 09Jan17 CrossFit Mooloolaba, Sunshine Coast

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Strength Deadlift 7×3 Gymnastics 10min EMOM 5 Bar muscle ups Rx+ add 5 box jumps 30/24″ Extras Tabata V-ups

Saturday 07Jan17 CrossFit Mooloolaba, Sunshine Coast

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Team Conditioning Team Bull In teams of 2-3 people Complete 2 Rounds for time of 200 Double unders 50 Overhead squats 60/42.5kg 50 Pull ups Run 1600m

Friday 06Jan16 CrossFit Mooloolaba, Sunshine Coast

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Carries Farmers carry 3x60m Conditioning 21/18/15/12/9 Kettle bell swings 24/16kg Box jumps 24/20″ Extras Single arm Kettlebell overhead carry 3x60m

Thursday 05Jan17 CrossFit Mooloolaba, Sunshine Coast

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Conditioning As many reps in 12 mins as you can of: 150 Wall Balls 90 Double Unders 30 Muscle-ups Snatch Snatch 5×3 at a moderate weight Extras Toes to bar/rings…

Wednesday 04Jan17 CrossFit Mooloolaba, Sunshine Coast

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Press Strict press 5×5 Conditioning DT 5 rounds for time of: 12 Deadlifts, 70/47.5kg 9 Hang Power Cleans, 70/57.5 6 Push Jerks, 70/47.5kg Extras Single arm farmers carry 3x30m

Tuesday 03Jan17 CrossFit Mooloolaba, Sunshine Coast

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Gymnastic Skill Every 2mins ¬†for 5 Rounds 10 Muscle ups Gymnastic Conditioning 5 Rounds Max rep unbroken Pull ups Max rep unbroken V-ups Extras Good mornings 3×12

Saturday 31Dec16 CrossFit Mooloolaba, Sunshine Coast

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Press Push press 5×3 (From the floor) Team Conditioning In teams for time 20 Rope climbs 40 Triple unders 60 Toes to bar 80 Kettle bell swings 32/24kg 100 Burpees

Friday 30Dec16 CrossFit Mooloolaba, Sunshine Coast

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Barbell Conditioning 5min EMOM 7 Snatches touch and go Rest 5mins 7 Snatches touch and go Conditioning 7min AMRAP 5 Muscle ups 10 Box jumps 30/24″ Extras 3 Rounds 10…

Thursday 29Dec16 CrossFit Mooloolaba, Sunshine Coast

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Press Strict hand stand push up 4×10 Add a deficit as necessary Conditioning 3 x 3min Rounds of Row 500m Max wall balls 9/6kg in remaining time Rest 3mins Extras…