All posts by CFC Team

CrossFit Caloundra in Moffat Beach on the Sunshine Coast. We're dedicated to helping you become fitter, stronger, leaner & healthier! Let our CrossFit coaches help you reach your goals! We're located at 156 Grigor St, Moffat Beach. Try our 3 day FREE trial today!

Thurs WOD 15/02/18

Met Con
OPEN WOD 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 85kg
Women clean 57.5kg

Tues WOD 13/02/18

Met Con
OPEN WOD 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 22.5kg dumbbell and 24-in. box
Women use 15kg dumbbell and 20-in. box

Time cap: 20 minutes

Cool down
Peanut roll lumbar spine
15 Lying hip rotations
15 Seals

Monday WOD 05/02/18

Met Con
OPEN WOD 13.5
Complete as many rounds and reps as possible in 4 minutes of:
45kg Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.