4mins
5 Snatch press
5 Snatch pulls
5 Spidermans
Pistol of doom
Groin terror
Thoracic rolls
Athletes choice
Snatch 3,3,3,3,3,3,3
For time:
45 Thruster 43.5/29kg
45 Pull-ups
5mins Paleo chair
5mins Quadruped breathing
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
4mins
5 Snatch press
5 Quadruped progressions
5 Bra to bar pull ups
Pistol of doom
Groin terror
Peanut crunches
First rib love
5 Rounds of
5 Push press
&
5 Bra to bar pull ups
rest as needed between sets
10 Rounds for time
1 Suicide sprint (5m,10m,15m)
rest 90sec
5min Paleo chair
5min Quadruped breathing
5 Bra to bar pull ups
10 Ring push ups
15 Band squats
Pistol of doom
Groin terror
Peanut crunches
Athletes choice
Back squats 5,5,5,5,5
&
Bra to bar pull ups 5,5,5,5,5
8 rounds of:
Run 400 meters
Rest 90 seconds
1 x 10min Paleo chair
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
4mins
10 Snatch press
10 Snatch pulls
10 Triple unders
Peanut crunches
Pistol of doom
Groin terror
Athletes choice
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
21/15/9 – 4min cutoff
Kettlebell swings 32/24kg
Toes to bar
2 x 5mins paleo chair
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
4mins
5 strict bra to bar pull ups
10 ring push ups
15 banded squats
Pistol of doom
Groin terror
Front rack neck opener
Athletes choice
Front squat 5, 5, 5, 5, 5
For time:
10 Strict press 52.5/35kg
15 Overhead squats 52.5/35kg
20 Push press 52.5/35kg
25 Front squat 52.5/35kg
30 Push jerk 52.5/35kg
35 Back squat 52.5/35kg
2 x 5min 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.
