Conditioning

12 Days of Christmas house special

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

Barbell Endurance

Pressing Strength

Bench Press 5-5-5-5-5

Extras

Bulgarian split squat 3×10 per side

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

Conditioning

Complete as many rounds as possible in 18 mins of:
15 Box Jumps, 24/20 in
12 Push Press, 52.5/35kg
9 Toes To Bars

Extras

Farmers carry 3x30m

Photo courtesy of buffalocreekcrossfit.com

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