WODs

Four rounds:
Row 500m
15 Deadball Over the Shoulder 45/30kg
100 Double-unders
90 sec. Plank
*40 min. to complete
*Each exercise is individually timed.
*Rest as necessary between exercises.

A. 10 sets:
Hang Power Clean + Power Clean
*This is not intended to be a touch & go set. Reset correctly between the hang and power lift.
*Lifts may be incremented or maintained depending on the goal you’re working towards.

B. EMOM x 10:
Gymnastics Pull
*Pull-up, Muscle-up etc. Choose your own movement and reps to maintain.

*Thanks again to everyone who came along and supported the burpee fundraiser on Saturday. 46,000 burpees is no small feat!!!
*New records board. Time to fill it up!

“Nancy”
Five rounds for time of:
Run 400m
15 Overhead Squats 42.5/30kg

Today will be an Open Gym format 7-8am. A workout will be provided depending upon whether your are joining us for burpees or not.

BURPEE FUNDRAISER from 9am at Coolum Fire Station.

We have 40,000 Burpees to complete between our Sunshine Coast CrossFit community and we need everyone of you (1 burpee per $ raised). Check our Facebook link for all details and donations.

Join us for a swim and a coffee afterwards. We would love to have as much support as possible for such a great cause.

Ascend for 20 minutes:
3 Pull-ups
3 Ring Dips
Run 180m
*Increase the Pull-ups/Ring Dips by 3 reps per round.

A. Farmers Carry 7 x 10m (heavy).

B. In 8 min:
Air Bike 50/40 Cal.
Run 180m
Max Deadlift 100/70kg

Reminder our Kids holiday session is today (3:15-4:15pm).

For total reps:
6 min. Row (calories)
5 min. Air Squat
4 min. Dumbbell Snatch 22.5/15kg (alt.)
3 min. Toes to Bar
2 min. Double-unders

EMOM x 20:
1 Deadlift + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk
*This workout will be broken into 4 x 5 minutes blocks. The aim is to increase load each 5 minutes.
*The movements are not intended to be combined.

A. 7 x 3 Strict Pull-up
Progression: Strict > C2B > C2B + weight.

B. Three rounds for time of:
30 Kettlebell Swings 24/16kg
15 Burpees

Photo: Congratulations to Chris G (our in house water boy) for joining our 500 Club (with over 500 sessions of attendance).

*Reminder our Annual General Meeting will be held at 7am, with the WOD to follow. We look forward to seeing you there.

For time:
Run 1120m
30 Deadlifts 100/65kg
30 Box Jump Overs 20″
Run 740m
20 Deadlifts
20 Box Jump Overs
Run 560m
10 Deadlifts
10 Box Jump Overs

Photo: Rose at CrossFit Kids session- Unders & Overs