Apr 23

Love0

WARM UP

4mins
5 Skin the cats
5 Triple unders or 30 Double unders or 50 Singles

MOBILITY

Thoracic roll
Posterior hip cap distraction
G-spot trigger

SKILL/STRENGTH

5 Rounds
5 Strict bra to bar pull ups
5 Strict dips
Add weight if necessary

WOD

Three rounds for time

Run 800m
50 Good mornings 20/16kg
50 Sit ups

COMPETITORS WORK

10 Round EMOM
Even – 5 Bench press
Odd – 1 Legless rope climb

COMPETITORS WOD

“Eva”

5 Rounds for time
Run 800m
30 Kettlebell swings 32/24kg
30 Pull ups

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

Apr 10

Love0

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

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.

Apr 04

Love0

WARMUP

4min AMRAP
Broomstick walk
10 Banded squats
5 Strict toe to bar

MOBILITY

Groin terror
Thoracic extensions
Athletes choice

WOD

30min AMRAP – in teams

40m Walking lunge
40 Squats
40 Russian swings 32/24kg
40m run

HOMEWORK

5min Paleo chair
5min Quadruped breathing

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

Mar 27

Love0

WARM UP

4mins
10 Snatch press
10 Snatch pulls
10 Triple unders

MOBILITY

Peanut crunches
Pistol of doom
Groin terror
Athletes choice

SKILL/STRENGTH

Snatch 3,3,3,3,3,3,3
Rest, then
30 Strict pull ups in as few sets as possible,
feel free to add weight but the option you start on you have to stick with, no swapsies
Rest as needed between sets
*You may only use a maximum of 6 sets, if you cannot complete the 30 in 6 sets do 10 burpees for every rep not completed

WOD

21/15/9 – 4min cutoff
Kettlebell swings 32/24kg
Toes to bar

HOMEWORK

2 x 5mins paleo chair

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

kettle bells

Thursday 24April2014

WARM UP

MOBILITY

SKILL/STRENGTH

WOD

COMPETITORS WORK

COMPETITORS WOD

Friday 11thApril2014

WARMUP

MOBILITY

SKILL/STRENGTH

WOD

HOMEWORK

Thursday 10thApril2014

WARMUP

MOBILITY

SKILL/STRENGTH

WOD

HOMEWORK:

Saturday 5thApril2014

WARMUP

MOBILITY

WOD

HOMEWORK

Friday 28March2014

WARM UP

MOBILITY

SKILL/STRENGTH

WOD

HOMEWORK

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