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Toowoomba QLD 4350

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CROSSFIT TOOWOOMBA ENDURANCE TEAM



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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Changes to 6pm session

As of Monday 2 Jan. 2017, the 6pm session will accommodate free trial/bring a friend workouts run alongside the normal WOD. Also, if members wish to do additional training in the form of skill and technique development or extra strength training then they are welcome to do so. As always, members doing the WOD have priority on equipment and space. A qualified Level 1 Trainer will be on hand for coaching and guidance. Please don’t hesitate to ask me any questions and put the word out to any friends who might like to try CrossFit.

WOD – Wednesday 18 January 2017

Part A

5 x 5 Push Press
*2 minute intervals

Part B

Benchmark WOD ‘Amanda’
9-7-5
Ring Muscle ups
Squat snatches 60/40

*scale each muscle up to 3 pull-ups and 3 ring dips, or bar muscle ups if you have them.

*alternately, practice bar muscle up progressions to the same rep scheme.

WOD – Tuesday 17 January 2017

Part A 20 minutes

Hang Power Cleans
3-3-3-3-3

Part B

Benchmark WOD ‘Fran’

21-15-9
Thrusters 43/30
Pull ups

*Scale as needed to finish under 10 minutes.

*Use any remaining time to practice pistol squats.

WOD – Monday 16 January 2017

Part A

5 x 5 Front Squat
*2 minute intervals

Part B

Benchmark WOD ‘Grace’

For time:
30 Clean and Press 60/40

Immediately on completion of Grace, row 2km for time.

WOD – Sunday 15 January 2017

7am join in
8am normal session

3pm normal

4pm join in

“Kettlebell Komplex” 24/16
20 Minutes
Every 2 minutes on the minute.

10 Hang snatches (5 each arm)
10 Clean and Press (alternate arms each rep)
10 full height kettlebell swings.(two hands/CrossFit standard)

WOD – Saturday 14 January 2017

7am join in

8am normal session

4pm normal session

Hero WOD ” Harper”

23 minute AMRAP

9 chest-to-bar pull-ups
60kg power cleans, 15 reps
21 squats
400-meter run with a 20kg plate

WOD – Friday 13 January 2017

Part A

5 x 5 Deadlift

Part B

Benchmark WOD “Karen”

for time:

150 wallballs 9/6

WOD Thursday 12 January 2017

Part A 20 minutes

Squat snatch practice.

Part B

Benchmark WOD

“Annie”

50-40-30-20-10

Double unders

Sit-ups

If you have time left. Run 1.6 km for time.

WOD – Wednesday 11 January 2017

Part A

5 x 5 strict overhead press

Part B

4 x 500m row
*  no more than 2 minutes rest between efforts.

WOD – Tuesday 10 January 2017

Part A 20 minutes

Clean and Jerk
1-1-1-1-1

Part B
Open workout 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 60/40

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 80/50

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 100/65

WOD – Monday 9 January 2017

Part A

5 x 5 Front squat

Part B

Benchmark WOD “Helen”

3 Rounds for time:

Run 400m
21 KBS (24/16)
12 Pull-ups