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CrossFit Sunshine Coast - CrossFit Mooloolaba

Friday 30Dec16 CrossFit Mooloolaba, Sunshine Coast

By WOD and News

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 Strict toes to bar
40 sec Plank hold – add weight as necessary
2mins rest

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

CrossFit Sunshine Coast - CrossFit Mooloolaba

Thursday 29Dec16 CrossFit Mooloolaba, Sunshine Coast

By WOD and News

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

Tabata Tricep push ups

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

CrossFit Sunshine Coast - CrossFit Mooloolaba

Wednesday 28Dec16 CrossFit Mooloolaba, Sunshine Coast

By WOD and News

Squat

Back squat 5×5

Conditioning

For time:
5 Clean & Jerks, 102.5/70kg
15 Burpee Over Bars
4 Clean & Jerks, 102.5/70kg
12 Burpee Over Bars
3 Clean & Jerks, 102.5/70kg
9 Burpee Over Bars

Extras

Slow snatch deadlifts 3×5

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

CrossFit Sunshine Coast - CrossFit Mooloolaba

Tuesday 27Dec16 CrossFit Mooloolaba, Sunshine Coast

By WOD and News

** REMEMBER 8AM ONLY **
BEACH WOD! Meet at the gym 

Conditioning

30min team AMRAP

Relay style:
12 water burpees
Beach sprint
Lunge

Extras

3 x max plank holds

 

 

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