Open WOD 14.5
WARMUP
4min AMRAP
5 wallballs
5 high groiners
5 spidermans
MOBILITY
Pistol of doom
Front rack neck opener
Peanut crunches
Athletes choice
WOD
Open Workout 14.5
For time:
21-18-15-12-9-6-3 reps of
Thrusters 43/29kg
Burpees
Open WOD 14.4
Reminder – We are running the Open WOD at 8am and 5.30pm.
WARM UP:
2min
Row
2min
5 Skin the cats
10 Tall cleans
MOBILITY:
Leg swings
Pistol of doom
Thoracic roll
Athletes choice
WOD
Workout 14.3
14min AMRAP
60 Calorie Row
50 Toes to bar
40 Wall balls 10/6kg
30 Cleans 61/43kg
20 Muscle ups
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
WARM UP:
4mins
20 Doubles
5 Skin the cats
MOBILITY:
Peanut crunches
Pistol of doom
Athletes choice
SKILL/STRENGTH:
5 Strict rounds
5 Hand stand push ups
5 Bra to bar pull ups
WOD:
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots 10/6kg
90 Double-unders
30 Muscle-ups
HOMEWORK:
3 x 3min Paleo chair
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
Open WOD 14.3
*Please take into consideration the Mooloolaba triathlon this weekend; parking may be scarce*
Reminder – We are running the Open WOD at 8am and 5.30pm.
WARMUP
4min AMRAP
10 Good mornings
20 Double unders
MOBILITY
Pistol of doom
Leg swings
Posterior hip capsule distraction
Athletes choice
WOD
Workout 14.3
8 minute AMRAP:
10 deadlifts 61/43kg
15 box jumps 24 / 20″
15 deadlifts 84/61kg
15 box jumps 24 / 20″
20 deadlifts 102/70kg
15 box jumps 24 / 20″
25 deadlifts 125/84kg
15 box jumps 24 / 20″
30 deadlifts 143/93kg
15 box jumps 24 / 20″
35 deadlifts 166/102kg
15 box jumps 24 / 20″
Open WOD 14.2
Reminder – we are running the Open WOD at 8am and 5.30pm.
WARMUP
4min AMRAP
5 Strict bra to bar pull ups
10 Ring push ups
15 Banded overhead pause squats
MOBILITY
Pistol of doom
Groin terror
Peanut crunches
G-spot trigger
Athlete’s choice
WOD
Open WOD 14.2
For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats, 43/29kg
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats, 43/29kg
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats, 43/29kg
14 chest-to-bar pull-ups
Etc., following same pattern
