CrossFit Sunshine Coast - CrossFit Mooloolaba
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weight

Mar 14
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By WOD and News

Open WOD 14.3 

*Please take into consideration the Mooloolaba triathlon this weekend; parking may be scarce*

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

WARMUP

4min AMRAP
10 Good mornings
20 Double unders

MOBILITY

Pistol of doom
Leg swings
Posterior hip capsule distraction
Athletes choice

WOD

Workout 14.3

8 minute AMRAP:
10 deadlifts 61/43kg
15 box jumps 24 / 20″
15 deadlifts 84/61kg
15 box jumps 24 / 20″
20 deadlifts 102/70kg
15 box jumps 24 / 20″
25 deadlifts 125/84kg
15 box jumps 24 / 20″
30 deadlifts 143/93kg
15 box jumps 24 / 20″
35 deadlifts 166/102kg
15 box jumps 24 / 20″

Mar 13
Love0

Friday 14thMarch2014

By WOD and News

WARM UP:

4mins
2min Plank hold
2min Double unders

MOBILITY:

Pistol of doom
Groin terror
Peanut crunches
Athletes choice

SKILL/STRENGTH:

Thrusters 5,5,5,5,5
Sled Push 15m x 5

WOD:

For time – 5min Cutoff
21 Toes to bar
15 Squat cleans 85/56kg
9 Burpee Box jumps 24/20″

HOMEWORK:

2 x 3min 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.

Mar 12
Love0

Thursday 13March2014

By WOD and News

WARM UP:

4mins
5 Skin the cats
10 Good mornings 40/30kg

MOBILITY:

Pistol of doom
Peanut crunches
Skin the cat stretch

SKILL/STRENGTH:

Strict muscle ups 5,5,5,5,5

WOD:

“Barraza”

Complete as many rounds as possible in 18 minutes of:
Run 200 meters
275 pound Deadlift, 9 reps
6 Burpee bar muscle-ups

HOMEWORK:

2 x 3min 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.

Mar 11
Love0

Wednesday 12thMarch2014

By WOD and News

WARM UP:

4mins
10 Good mornings
10 1st pull to knee
10 2nd pull to shrug

MOBILITY:

Pistol of doom
Peanut crunch
Athletes choice

SKILL/STRENGTH:

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

WOD:

Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to overhead 52.5/35kg
10 Deadlift 52.5/35kg
15 Box jumps 24/20″

HOMEWORK:

2 x 3min 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.

 

Mar 10
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Tuesday 11March2014

By WOD and News

WARM UP

2min Plank hold
2min Paleo chair

MOBILITY

Pistol of doom
Groin terror
Peanut crunch

SKILL/STRENGTH

Back squats 5,5,5,5,5
&
Max rep ring push ups

WOD

3 Rounds for time (7min Cutoff)

36m Overhead walk 2 x 32/24kg Kettlebells
36m Walking lunge 2 x 32/24kg Kettlebells
36m Farmers carry 2 x 32/24kg Kettle bells

HOMEWORK:

2x3min 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.

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10/81 Wises Road, Buderim
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