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!

Tuesday WOD 12/12/17

General Warm Up
2 rounds
5 Cat/cows
5 Banded kanga squats
10 Single leg RDLs, alternating

Specific Warm Up
7 PVC hip hinges with 3 point contact
7 PVC paused first pulls
7 PVC deadlifts

15 Deadlift (empty bar)
5 Deadlift (light load)
5 Deadlift (heavier load)
3 Deadlift (heavier load)
3 Deadlift (heavier load)
1 Deadlift (heavier load)
1 Deadlift (first work set load)

Strength
Deadlift 1-10-1-20-1-30 reps

Monday WOD 11/12/17

General Warm Up
In 2-3s alternate
100m Just legs
100m Back & arms
100m Legs and back
100m pause at finish position with arms and body back to 11 o’clock

2 rounds
5 Rollovers into pike forward fold (hold 4 deep breaths)
10 T-spine rotations in fragon
30s Wall lat stretch

Specific Warm Up
Use a lighter load for the following
5 Russian swings (swing with hips)
5 American swings with pause overhead (keep midline engaged)
5 Russian swings (swing with hips)
5 American swings normal speed
5 American swings (workout load)

2 rounds
5 Static swings
5 Bar taps
5 Beat swings
Practice good hollow to arch tension

Met Con
3 rounds for time of:
1000m row
42 Kettlebell swings 24/16kg
24 Pull ups

Friday WOD 08/12/17

General Warm Up
20m Two foot hops
10m Single foot hops (left side)
10m Single foot hops (right side)
20m Single leg pulls (every 5m pull left side)
20m Single leg pulls (every 5m pull right side)

5 Downdog to seal holds
5 4-point hip circles
5 Rollover into straddle holds
10 Arch rocks

Specific Warm Up
5 Paused first pulls + 3 deadlifts + 5 Lockout to launches + 3 deadlifts (empty bar)
5 Deadlifts (empty bar)
5 Deadlifts (light load)
5 Deadlifts (heavier load)
5 Deadlifts (workout load)

5 Half GHDSU + 5 Full GHDSU (slow) + 5 Full speed GHDSU

Met Con
Complete as many rounds as possible in 20 minutes of:
400m run
10 Deadlifts 102.5/70kg
20 GHD sit-ups

Thursday WOD 07/12/17

General Warm Up
45s Trigger ball shoulder blade
45s Trigger ball glute
45s Arch over roller
10 PVC dislocates
5 PVC OHS with pause in bottom
5 PVC cossack squats with stick overhead

Specific Warm Up
2 rounds
5 WB push press to target
5 WB squats ball at face
5 Full wall balls

3 Down & finish (empty bar)
3 High & outside (empty bar)
3 OHS (empty bar)
3 Drop snatch (empty bar)
3 Squat snatch (light load)
3 Squat snatch (heavier load)
3 Squat snatch (starting load)

Met Con
5 rounds for time of:
25 Wall balls 9/6kg, 10/9′
5 Squat snatches
Rest 2 minutes

Wednesday WOD 06/12/17

General Warm Up
Position flow (hold each pose for 20s)
Deep squat (feet together)
Cossack (left side)
Cossack (right side)
Lying hamstring (left side)
Lying hamstring (right side)
Rollover and hold
Pigeon (left side)
Pigeon (right side)

Specific Warm Up
10 Groiners
20m Walk lunges with rotation away from back leg
20m Butt kicks

Met Con
In partners complete 4 rounds, each for time of:
2000m bike
Rest while your partner works.

Tuesday WOD 05/12/17

General Warm Up
In partners complete 3 rounds of
6 Ring rows
6 Banded kanga squats
Then
3 rounds of
20s Ring overhead stretch
20s Seated pike forward fold

Specific Warm Up
PVC Burgener
5 Hang power cleans (empty bar or light load)
3 Hang power cleans (heavier load)
3 Hang power cleans (starting load)

Strength
Power clean 3-3-3-3-3 reps

Gymnastics
12 min EMOM:
Min 1: 5 Ring muscle ups
Min 2: Max paralette L-sit hold

Athlete of the Month – October!

Congratulations to Athlete of the Month for October – Dylan Holmes!
Dee CrossFit Caloundra athlete of the month October

Who are you – age/nicknames/background?
I’m 15, my name is Dylan, but everyone calls me Dee.

What did you do Fitness-wise before CrossFit?
Taekwondo, gym.

Why CrossFit?
Its fun and works on strength and cardio.

What results have you seen while at CFC?
I’ve gotten so much stronger and fitter. Although I hate running I’ve gotten faster.

Favourite WOD/exercise, and least favourite?
My favourite WOD is Murph, favourite exercise would have to be the clean. My least favourite WOD and exercise is anything involving overhead squats.

Favourite food?
Beef Ravioli.

What’s the wallpaper on your phone right now?
A cool picture of space.

Name one obsessive/compulsive trait?
Does cracking knuckles classify as a trait?

Who or what inspires you?
Servicemen and women that risk their lives fighting for Australia.

Advice to new comers?
Calluses hurt.

Monday WOD 04/12/17

General Warm Up
In 2-3s alternate
100m Just legs
100m Back & arms
100m Legs and back
100m pause at finish position with arms and body back to 11 o’clock

10 Banded ankle mobs
10 Banded lizard mobs
10 Banded lat mobs
10 Banded hamstring mobs

Specific Warm Up
5 Static bar tap
5 Beat swings
5 Floor hip openers
5 Hip opener pulls on bar
3×5 Kipping pull ups

5 PVC dislocates
5 PVC OHS
5 Box jumps/step ups-step down
5 PVC dislocates
5 PVC OHS
5 Box jumps/step ups-jump down
5 PVC dislocates
5 PVC OHS
5 Rebound box jumps/step ups

Met Con
CrossFit Liftoff 2017 Event 3
Complete as many rounds as possible in 12 minutes of:
25 Pull ups
50 Calorie row
100 Overhead squats 20kg
50 Box jumps 24/20″
25 Pull ups

Friday WOD 01/12/17

General Warm Up
GAME: Over/under ball

2 rounds
5 Squat to stands with OH reach (hold for 5s)
10 Standing t-spine rotations
5 Rollovers into straddle (hold for 10s)

Specific Warm Up
5 PVC down & finish
5 PVC high & outside
5 PVC hang muscle clean
5 PVC hang power clean 4″
5 Hang power clean (empty bar)
5 Hang power clean (light load)
5 Hang power clean (workout load)

Alternate the following for 2 rounds:
5 Bar taps
5 Wall ball push press
5 Beat swings
5 Wall ball push press throw to target
5 C2B pull ups or scaled option
5 Full wall balls

Met Con
5 rounds for time:
5 Hang power cleans 80/52.5kg
10 C2B Pull ups
15 Wall balls 9/6kg, 10/9′

Thursday WOD 30/11/17

General Warm Up
10m Gymnastics bear crawl
10 Kneeling t-spine rotations
10m Gymnastics bear crawl
5 Puppy dog into active push up hold (hold each for 10s)
20m Cartwheels

Specific Warm Up
5 PVC dip & hold
5 PVC dip-drive slow
5 PVC dip-drive fast
5 PVC full push press

15 Push press (empty bar)
5 Push press (light load)
5 Push press (heavier load)
3 Push press (heavier load)
3 Push press (heavier load)
1 Push press (heavier load)
1 Push press (first work set load)

Strength
Push press 1-10-1-20-1-30 reps

Met Con
For time:
27-21-15 reps of
GHD sit up
Hollow rock (arms overhead)

Every time you break complete 15 burpees