Don’t forget the byo breaky BBQ after class next to the surf club. If you don’t so the WOD you are still invited but you don’t get a zooper dooper.

Team WOD

in 12mins
Run 1600m
Max rep Muscle ups
in 10mins
Run 1200m
Max rep Rope climbs
in 8mins
Run 800m
Max rep Burpee box jumps 24/20″

Extra Strength

Pause Back squat 4×5

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

Conditioning

For time:
Row, 500 m
30 Ring Dips
Row, 1000 m
20 Ring Dips
Row, 1500 m
10 Ring Dips

Gymnastic Strength

Every 1 min for 20 mins, alternating between:
5 Strict Pull-ups
L Sit Hold, 20 secs

Optional Extras

Hang clean 3×5 at 50-60%

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

Squat

Overhead squat 7×1

Conditioning Skills

Every 3 mins for 9 mins
50 Wall Balls, 10/6 kg

Optional Extras

Single leg deadlift 3×8

Friday 22Jul16 CrossFit Mooloolaba, Sunshine Coast

Hero Workout

“The CIA Seven”

Seven rounds for time of:
7 Handstand push-ups
7 Thruster 61kg/42.5kg
7 Knees to elbows
7 Deadlift 112.5/75kg
7 Burpees
7 Kettlebell swings 32/24kg
7 Pull-ups

Optional Extras

L-sit 3x max hold
rest 90sec between efforts

Clean

Every 2mins for 14mins
3 Hang cleans

Team Conditioning

Naughty Nancy
5 rounds for time
Run 600m
25 Overhead squats 62.5/42.5kg

Photo courtesy of buffalocreekcrossfit.com