4mins
10 Snatch press
10 First pulls
10 Second pulls
Pistol of doom
Groin terror
Peanut crunches
Athletes choice
Snatch 3,3,3,3,3,3,3
12min AMRAP
4 Strict press 35/23.5kg
8 Hang power clean 35/23.5kg
12 Front squat 35/23.5kg
3 x 3min Paleo chair
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
4min AMRAP
10 Good mornings
20 Double unders
Pistol of doom
Leg swings
Posterior hip capsule distraction
Athletes choice
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″
4mins
2min Plank hold
2min Double unders
Pistol of doom
Groin terror
Peanut crunches
Athletes choice
Thrusters 5,5,5,5,5
Sled Push 15m x 5
For time – 5min Cutoff
21 Toes to bar
15 Squat cleans 85/56kg
9 Burpee Box jumps 24/20″
2 x 3min Paleo chair
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
4mins
5 Skin the cats
10 Good mornings 40/30kg
Pistol of doom
Peanut crunches
Skin the cat stretch
Strict muscle ups 5,5,5,5,5
“Barraza”
Complete as many rounds as possible in 18 minutes of:
Run 200 meters
275 pound Deadlift, 9 reps
6 Burpee bar muscle-ups
2 x 3min Paleo chair
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
4mins
10 Good mornings
10 1st pull to knee
10 2nd pull to shrug
Pistol of doom
Peanut crunch
Athletes choice
Cleans 3,3,3,3,3,3,3
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to overhead 52.5/35kg
10 Deadlift 52.5/35kg
15 Box jumps 24/20″
2 x 3min Paleo chair
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
Still unsure about jumping into classes? Book a 20 minute conversation either by phone or face to face with one of our coaches to discuss your goals and how we can help you get there.
