Apr 16

Love0

WARM UP

4mins
10 Good mornings 30/20kg
5 Strict press
5 Bent over rows

MOBILITY

Pistol of doom
Posterior hip cap distraction
Thoracic rolls
Athletes choice

SKILL/STRENGTH

5 Rounds of the following complex
10 Good mornings
5 Strict press
5 Bent over rows

Rest as needed between sets, Go heavy

WOD

For time:
30m Walking lunge
50 Push-ups
50 Double-unders
25 Toes to bar
5 Rope climbs
50 Box jump 24/20″
25 Overhead squats 30/20kg
25 L-pull-ups
50 Sit-ups

HOMEWORK

2 Rounds
3min Spiderman hold per leg (12mins total)

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

Mar 31

Love0

WARM UP

4mins
5 Clean pulls 60/40kg
10 Spiderman push ups
10 Grass hoppers

MOBILITY

Pistol of doom
Thoracic rolls
Barbell quickie
Athletes choice

SKILL/STRENGTH

Power clean + Jerk 7 x 1+3

1 Handless rope climb between rounds

WOD

10 Rounds for time:
30 Toes to bar
15 Squat clean 70/46.5kg
24 Toes to bar
12 Squat clean 70/46.5kg
18 Toes to bar
9 Squat clean 70/46.5kg
12 Toes to bar
6 Squat clean 70/46.5kg
6 Toes to bar
3 Squat clean 70/46.5kg

Then

400 Double unders for time
20 Double unders everytime you break

HOMEWORK

10min Paleo chair

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

Mar 27

Love0

Friday 28March2014

By Brad WOD and News

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 24

Love0

Tuesday 25March2014

By Brad WOD and News

WARM UP

4mins
10 Thrusters
5 Skin the cats

MOBILITY

Pistol of doom
Thoracic rolls
Front rack neck opener

SKILL/STRENGTH

Cleans 3,3,3,3,3,3,3

WOD

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk 61/43.5kg
3 Toes-to-bar
6 Clean and jerk 61/43.5kg
6 Toes-to-bar
9 Clean and jerk 61/43.5kg
9 Toes-to-bar
12 Clean and jerk 61/43.5kg
12 Toes-to-bar
15 Clean and jerk 61/43.5kg
15 Toes-to-bar
18 Clean and jerk 61/43.5kg
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

HOMEWORK

2 x 5min Paleo chair

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

Mar 21

Love0

Saturday 22March2014

By Brad WOD and News

Open WOD 14.4

Reminder – We are running the Open WOD at 8am and 5.30pm.

WARM UP:

2min
Row
2min
5 Skin the cats
10 Tall cleans

MOBILITY:

Leg swings
Pistol of doom
Thoracic roll
Athletes choice

WOD

Workout 14.3

14min AMRAP
60 Calorie Row
50 Toes to bar
40 Wall balls 10/6kg
30 Cleans 61/43kg
20 Muscle ups

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

toes to bar

Thursday 17 April 2014

WARM UP

MOBILITY

SKILL/STRENGTH

WOD

HOMEWORK

Tuesday 01April2014

WARM UP

MOBILITY

SKILL/STRENGTH

WOD

HOMEWORK

Friday 28March2014

WARM UP

MOBILITY

SKILL/STRENGTH

WOD

HOMEWORK

Tuesday 25March2014

WARM UP

MOBILITY

SKILL/STRENGTH

WOD

HOMEWORK

Saturday 22March2014

Open WOD 14.4

Reminder – We are running the Open WOD at 8am and 5.30pm.

WARM UP:

MOBILITY:

WOD

Workout 14.3

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