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CrossFit Toowoomba is affiliated with CrossFit Endurance. As a member if you are getting ready for your next 5km run, a triathlon, a marathon or ultra-event you have now have complimentary access to endurance training programmes.

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BLOG ARCHIVES

WOD – Saturday 28 March 2015

6:30AM – 7:30AM – 4PM – 5PM: NORMAL WOD
9AM – 11AM: 15.5
* Turn up any time and we will judge you in order of names on the board. No heat times as the WOD is for time and not an AMRAP.

HERO WOD:
“White”

5 rounds:
3 x 5m rope climb
10 toes-to-bar
21 overhead walking lunges 20/15
400m Run

WOD – Friday 27 March 2015

15.5 will be announced at 10AM.

Practice and/or attempts (depending on the WOD) will be available from 1:30PM session as well as 4PM onwards.

Saturday 9AM to 11AM will be organised into heats once I know what the timing schedule is.

NORMAL WOD:

“Double-Jackie”:

In pairs for 16 full rounds:
Person A – Row 250m
Person B – 12 Thrusters
Person A – 8 Pullups
Person B – Row 250m
Person A – 12 Thrusters
Person B – 8 Pullups
etc

WOD – Thursday 26 March 2015

5 heavy sets of:

Clean Pull +
Squat Clean +
Pause Front Squat +
Push Press +
Pause Split Jerk

MetCon Option:

2 rounds:

7 minutes max reps Kettlebell Swings
* At start and on each minute perform 3 Burpees

Rest 2 minutes

7 minutes max reps Burpees
* At start and on each minute perform 3 Kettlebell Swings

WOD – Wednesday 25 March 2015

In pairs:

* Person A works while Person B rests
* 30 minutes working minute on minute off

15 Sets each of:
30 seconds Double Unders + 30 seconds Wall Ball

PS I’m saving a really good bar complex for Thursday instead of today – hands might be sore from the T2B on Tuesday.

WOD – Tuesday 24 March 2015

25 minute AMRAP

3 Strict Pullups
7 Toes To Bar
Row / Run 100m

WOD – Monday 23 March 2015

Back Squat 5 x 5
Push Press 5 x 5

Metcon Option:

30 minute AMRAP in pairs:

100 Pushups (alternating 5 reps each)
200 Box Jumps (alternating 5 reps each)
300 Double Unders (alternating 20 reps each)

WOD – Sunday 22 March 2015

PLEASE NOTE THERE IS NO 9AM TODAY.

4PM and 5PM ONLY TODAY.

Considering I’ve counted 127 Hero WODs – it will take 2 and a half years if we only do one per week. So here is another:

“Willy”

3 Rounds:
Run 800m
5 Front squats 100/70
Run 200m
11 Chest to Bar Pull-ups
Run 400m
12 Kettlebell swings 32/24

* Scaling will be available for rounds and movements and weights :-)

WOD – Saturday 21 March 2015

6:30AM – 7:30AM – 4PM – 5PM: HERO WOD

“Wilmot”
6 rounds
50 Squats
25 Ring Dips

9AM to 11AM – 15.4 – text me for heat placings 0412 88 20 30.

WOD – Friday 20 March 2015

15.4 will be announced at 10AM. The WOD will be available to practice/complete from 1:30PM onwards.

I will arrange the Saturday schedule once I know what the WOD is. My prediction is push press, box jumps and deadlift. Or heavy thrusters.

15 minutes mini Flight Simulator
* Do double sets on the way up
* 5-5-10-10-15-15-20-20 etc

20 minutes Overhead Squat – sets of 5

WOD – Thursday 19 March 2015

TOOWOOMBA SHOW HOLIDAY – 7AM – 8AM – 4PM – 5PM

40 minute AMRAP/CUTOFF

Run 400m
20 Pushups
Run 400m
20 KB Swings
Run 400m
20 Pullups
Run 400m
20 Ring Dips
Run 400m
20 Box Jumps
Run 400m
20 Thrusters 20/15