Apr 21

Love0

WARM UP

2min Plank
2min Spiderman lunge

MOBILITY

Pistol of doom
Groin terror
Peanut crunches

SKILL/STRENGTH

Deadlift 5,5,5,5,5

COMPETITORS

Those wishing to join in on the competitors program can use today to meet the standards

10mins EMOM 3 Power snatch – build each set
No break begin every 2mins 20 unbroken pull ups for 5 rounds
Then 10mins to find a near max 15m Farmers carry – min 5 sets

WOD

“Nancy”

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

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

Apr 15

Love0

WARM UP

4mins
5 Snatch press
5 Good mornings
5 Halting snatch pulls -Start, top of knee, Shrug

MOBILITY

Pistol of doom
Groin terror
Peanut crunches
Athletes choice

SKILL/STRENGTH

Snatch 3,3,3,3,3,3,3

WOD

“Elizabeth”

21-15-9 reps of:
Clean 61/43.5kg
Ring dips

HOMEWORK

3mins soft tissue release per forearm
4mins Paleo chair

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

Apr 03

Love0

WARM UP

4mins
5 Snatch press
5 Snatch pulls
5 Spidermans

MOBILITY

Pistol of doom
Groin terror
Thoracic rolls
Athletes choice

SKILL/STRENGTH

Snatch 3,3,3,3,3,3,3

WOD

For time:
45 Thruster 43.5/29kg
45 Pull-ups

HOMEWORK

5mins Paleo chair
5mins 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.

Mar 16

Love0

Monday 17March2014

By Brad WOD and News

WARM UP

4mins
10 Snatch press
10 First pulls
10 Second pulls

MOBILITY

Pistol of doom
Groin terror
Peanut crunches
Athletes choice

SKILL/STRENGTH

Snatch 3,3,3,3,3,3,3

WOD

12min AMRAP
4 Strict press 35/23.5kg
8 Hang power clean 35/23.5kg
12 Front squat 35/23.5kg

HOMEWORK

3 x 3min Paleo chair

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

snatch

Tuesday 22April2014

WARM UP

MOBILITY

SKILL/STRENGTH

COMPETITORS

WOD

“Nancy”

Wednesday 16April2014

WARM UP

MOBILITY

SKILL/STRENGTH

WOD

HOMEWORK

Friday 04April2014

WARM UP

MOBILITY

SKILL/STRENGTH

WOD

HOMEWORK

Friday 28March2014

WARM UP

MOBILITY

SKILL/STRENGTH

WOD

HOMEWORK

Monday 17March2014

WARM UP

MOBILITY

SKILL/STRENGTH

WOD

HOMEWORK

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