4mins
Broomstick walk
Bear crawl
5 Bra to bar pull ups
Peanut crunches
Front rack neck opener
G-Spot trigger
Pistol of doom
5 Rounds
5 Push press
and
1 Sled push
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
4min AMRAP
5 strict bra to bar pull ups
10 hand release push ups
15 Oh pause squats
Pistol of doom
Leg Swings
Overhead hang
Strict Press 5, 5, 5, 5, 5
1 rep max box jump between sets
Three rounds for time
Run 200m
100m walking lunge
50 Squats
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
4 mins
30 Double unders
Skin the cats progression
Pistol of doom
Leg swings
Barbell quickie
For time (10mins cutoff)
30 Muscle Ups
The ultimate mind game for some and a favourite for others. Let’s see who is a cherry picker and chicken’s out because they don’t want to do something that needs work.
I expect normal class sizes tomorrow
Run 5km
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
4mins
30 Doubles
5 Skin the cats
Pistol of doom
Leg swings
Peanut crunches
“Hortman”
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Squats
8 Muscle-ups
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.
