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 02/01/18

General Warm Up
5 mins:
Peanut on whole spine
Trigger ball on rotator cuff

20 Piked push up active shoulders
6 Slow handcuffs (facedown)
20 Slow ab mat sit ups

Specific Warm Up
5 PVC strict press on a 525 tempo
10 PVC strict press normal speed
5 Strict press (empty bar)
Then build to a heavy 3 for the day in 12 mins
Then
3 sets of 10 unbroken GHD sit ups or AMSU

Met Con
21-18-15-12-9-6-3 reps for time of:
GHD Sit Ups
Strict Press 35/25kg

Friday WOD 22/12/17

General Warm Up
2 rounds
10 Bar taps
10 Arch rocks
30s arch over roller
30s upright assisted deep squat with arms reaching up frame
30s Brettzel
30s Cossack, left leg (then right leg 2nd round)

Specific Warm Up
3 Dumbbell down & jump, left arm
3 Dumbbell down & jump, right arm
3 Dumbbell high & outside, left arm
3 Dumbbell high & outside, right arm
6 Dumbell muscle snatch, alternating
3 Dumbbell OHS, left side
3 Dumbbell OHS, right side

8 Floor hip pops
5 Beat swings
4 Single bar muscle ups

Met Con
3 rounds for time of:
10 Dumbbell power snatches, left arm, 20/15kg
10 Single-arm overhead squats, left arm, 20/15kg
5 Bar muscle ups
10 Dumbbell power snatches, right arm, 20/15kg
10 Single-arm overhead squats, right arm, 20/15kg
5 Bar muscle ups

Thursday WOD 21/12/17

General Warm Up
400m Run
2 rounds
30s Banded arm over back
5 Squat to stands with t-spine reach
30s banded arm behind back
10 Frog pulses

Specific Warm Up
5 Paused wall ball front squats
5 Wall ball thrusters
5 Wall ball push press to target
5 Wall balls

5 Down & jump (empty bar)
5 High & outside (empty bar)
5 Muscle cleans (empty bar)
5 Hang power cleans (empty bar)
5 Push press BTN
5 Push jerk BTN
5 Power clean + push press
5 Power clean + push jerk
Build to workout load

Met Con
3 rounds for time of:
10 Clean and jerks 60/42.5kg
50 Wall ball shots 9/6kg, 10/9′

Wednesday WOD 20/12/17

General Warm Up
50 cal row in 2-3s
10 Down dog to alternate pigeon (hold for 5s)
10 Lizards to standing forward fold (hold for 5s)
10 Rollovers into deep squat

Specific Warm Up
7 PVC wall OHS squats
7 PVC wall front squats
7 PVC wall back squats

10 Back squat (empty bar)
5 Back squat (light load)
5 Back squat (heavier load)
3 Back squat (heavier load)
3 Back squats (heavier load)
3 Back squat (work set load)

Strength
Back squat 3-3-3-3-3 reps

Core
For time:
100 Toes to bar

Tuesday WOD 19/12/17

General Warm Up
10m Bear crawl
10 Lying t-spine rotations
10m Push up walk (every 2m perform 3 push ups)
10 Wall slides
10m Cartwheels
10 Ab mat sit ups slow

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

5 PVC sumo deadlifts
5 PVC sumo deadlift shrug slow
5 PVC sumo deadlift shrug fast
5 PVC sumo deadlift high pull

5 Push press (empty bar)
5 SDHP (empty bar)
5 Push press (light load)
5 SDHP (light load)
5 Push press (workout load)
5 SDHP (workout load)

Met Con
Tabata push press 35/25kg
Tabata ab mat sit up
Tabata sumo deadlift high pull 35/25kg
Tabata push up

Monday WOD 18/12/17

General Warm Up
2 rounds
7 Pull up active shoulders (squeeze into hollow)
20s Seated russian shoulder stretch
10 Kneeling t-spine rotations
10 PVC dislocates

Specific Warm Up
3 Banded or bodyweight pull ups
Keep building in 3 rep sets to starting load

10 Bench press (empty bar)
Keep building in 4 rep sets to starting load

Strength
Strict weighted pull up 3-3-3-3-3-3 reps
Bench press 4-4-4-4-4-4 reps

Core
100 Hollow rocks

Friday WOD 15/12/17

General Warm Up
Teams of 2-3 alternate 7 cals each on bike for 5 rounds each.

2 rounds
30s anchored t-spine over roller
5 Rollovers into bound angle
5 Pigeons into Lizards

Specific Warm Up
5 BTN push press (empty bar)
5 OHS
5 Snatch balance
5 Muscle snatch
5 Power snatch

Strength
Power snatch 3-3-3-3-3 reps

Met Con
“Isabel”

Thursday WOD 14/12/17

General Warm Up
2 rounds
20s Supine grip dead hang hold
10 Single arm Xover band flys with t-spine rotation
6 Cossack squats
5 Single leg glute bridges

Specific Warm Up
5 Dumbbell strict press
5 Push ups
5 Piked push ups
15s Headstand hold
5 Kipping HSPU

PVC Burgener
5 Squat clean (empty bar)
5 Squat clean (light load)
5 Squat clean (heavier load)
5 Squat clean (heavier load)
5 Squat clean (workout load)

Met Con
For time:
12-9-6 reps of:
Squat cleans 102.5/70kg
21-15-9 reps of:
Handstand push ups

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