Skip to main content

Thursday 27thMarch2014

By WOD and News

WARM UP

4mins
5 strict bra to bar pull ups
10 ring push ups
15 banded squats

MOBILITY

Pistol of doom
Groin terror
Front rack neck opener
Athletes choice

SKILL/STRENGTH

Front squat 5, 5, 5, 5, 5

WOD

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

HOMEWORK

2 x 5min Paleo Chair

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

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

Thursday 06March2014

By WOD and News

WARM UP:

4mins
Broomstick walk
Bear crawl
5 Bra to bar pull ups

MOBILITY:

Peanut crunches
Front rack neck opener
G-Spot trigger
Pistol of doom

SKILL/STRENGTH:

5 Rounds
5 Push press
and
1 Sled push

WOD:

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.

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

Tuesday 25February2014

By WOD and News

WARM UP:

3mins
10 Good mornings
10 Band pull aparts
10 Spidermans

MOBILITY:

Pistol of doom
Thoracic roll
Athletes choice

SKILL/STRENGTH:

Deadlift 5,5,5,5,5

 

WOD:

Three rounds for time of:
30 Wall ball shots 10/6kg
30 Sumo deadlift high-pull 35/23.5kg
30 Box jump 20″
30 Push press 35/23.5kg
30 Ring Rows
30 Push-ups

*Unless a gender change is planned men must use mens bars and ladies use ladies bars.

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

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