Apr 22

WARMUP

4mins
5 snatch 1st pull
5 snatch 2nd pull
5 snatch press

MOBILITY

Pistol of doom
First rib love
Thoracic roll
Groin terror

STRENGTH/SKILL

Snatch 3, 3, 3, 3, 3, 3, 3

COMPETITORS

10 Rounds of 2 snatch balance. Start at your best power snatch weight from yesterday and build slowly every set – 15mins to complete
Then Front squat 3×10 heavy – 10mins to complete
Then 6 Round EMOM

Odd – 5 Double kettlebell snatch 24/16kg
Even – Burpee broad jump 18m

WOD

For time 21/15/9

Handstand pushups
Pull ups

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

Apr 21

Love0

WARM UP

2min Plank
2min Spiderman lunge

MOBILITY

Pistol of doom
Groin terror
Peanut crunches

SKILL/STRENGTH

Deadlift 5,5,5,5,5

COMPETITORS

Those wishing to join in on the competitors program can use today to meet the standards

10mins EMOM 3 Power snatch – build each set
No break begin every 2mins 20 unbroken pull ups for 5 rounds
Then 10mins to find a near max 15m Farmers carry – min 5 sets

WOD

“Nancy”

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

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

Apr 14

Love0

WARM UP

4min
Bear crawl
10 Wall balls

MOBILITY

Pistol of doom
Thoracic rolls
Skin the cat stretch
Athletes choice

SKILL/STRENGTH

5 Rounds
5 Strict hand stand Push ups
2 Touch and go legless rope climbs (starting in an L-sit)
Rest as needed between rounds but not between reps

WOD

“Klepto”

4 rounds for time of:
27 Box jumps 24/20″
20 Burpees
11 Squat cleans 65/43.5kg

HOMEWORK

4mins a side calf stretch

HERO KLEPTO

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David. Workout courtesy of CrossFit.com

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area. Photo courtesy of CrossFit.com

Apr 10

Love0

Friday 11thApril2014

By Brad WOD and News

WARMUP

4min AMRAP
5 Strict bra to bar pullups
10 Goodmornings 60/40kg
5 Broad jumps

MOBILITY

Pistol of doom
Thoracic roll
Barbell quickie

SKILL/STRENGTH

Strict handstand pushups 5, 5, 5, 5, 5
Strict bra to bar pull-ups 5, 5, 5, 5, 5

WOD

For time;

21/15/9
Kettlebell swings 32/24kg
Box jumps 24/20″

HOMEWORK

5min Paleo chair
5min get a tennis ball into a few trigger point in the shoulders

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

Apr 09

Love0

Thursday 10thApril2014

By Brad WOD and News

WARMUP

4min AMRAP
5 Snatch press
5 Quadraped progressions
5 Strict bra to bar pull-ups

MOBILITY

Pistol of doom
Thoracic roll
First rib love
Posterior hip capsule

SKILL/STRENGTH

Strict Press 5, 5, 5, 5, 5
Ring rows 5, 5, 5, 5, 5

WOD

For time;

Run 800m
50 Burpees
40 Pull-ups
30 Alternating pistols
20 Kettlebell swings 24/16kg
10 Handstand push-ups
Run 800m

HOMEWORK:

5min Paleo chair
5min roll out calves

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

Hand stand push ups

Wednesday 23rdApril2014

WARMUP

MOBILITY

STRENGTH/SKILL

COMPETITORS

WOD

Tuesday 22April2014

WARM UP

MOBILITY

SKILL/STRENGTH

COMPETITORS

WOD

“Nancy”

Tuesday 15April2014

WARM UP

MOBILITY

SKILL/STRENGTH

WOD

HOMEWORK

HERO KLEPTO

Friday 11thApril2014

WARMUP

MOBILITY

SKILL/STRENGTH

WOD

HOMEWORK

Thursday 10thApril2014

WARMUP

MOBILITY

SKILL/STRENGTH

WOD

HOMEWORK:

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