Coastal CrossFit Queensland | Sunshine Coast

WOD: Saturday

WODs February 3, 2017

For time:
10 x 10m Sled Push 10/0kg
5 x 20m Farmers Carry 24/16kg KB’s
Run 1200m
5 x 20m Overhead Carry 20/15kg
10 x 10m Bear Crawl

WOD: Friday

WODs February 2, 2017

Two rounds for time of:
40 Squat
10 Burpee (over the bar)
20 Power Snatch 50/35kg
10 Burpee (over the bar)

*Lot’s of late arrivals lately! In case it’s not obvious, being on time means being inside the gym, dressed for training and ready to start the workout at the turn of the hour. We always start our classes on time – please do us the same courtesy.

A. Choose 1 of the following:
1. EMOM x 10: Pull-ups/Muscle-ups
2. 5 sets max reps: Pull-ups/Muscle-ups
3. 100 Pull-ups/30 Muscle-ups

B. EMOM x 10:
1. Max reps 10m shuttle run.
2. 30 sec. plank
*Feel free to scale up the plank to an L-sit.

WOD: Wednesday

WODs January 31, 2017

AMRAP in 18 min:
6 Toes to Bar
9 Hand Release Push-ups
12 Box Jumps 24/20″
*Feet are elevated on a 20kg weight plate for push-ups.
*Step-ups may be performed for the Box Jumps.

WOD: Tuesday

WODs January 30, 2017

A. Back Squat 2 x 15 reps.
*These sets should be heavy but are not intended as 15RM’s.
*Rest at least 5 min. between sets.

B. 100 Wall Ball for time – 10 min. cut off.
*The goal is to do this in as few sets as possible i.e. the fewest sets wins. Time will only be used as a tie-breaker.