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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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BLOG ARCHIVES

WOD – Tuesday 28 April 2015

Deadlift 5 x 5
* 20 minute time limit
* Dessert is 18 rounds of dumbbell snatch and plank

MetCon in pairs
36 minutes alternating 1 minute work/rest
done as:

18 rounds of:

30 seconds Wall Ball
30 seconds Walk Lunge or Pistols

18 rounds of:

30 seconds dumbbell snatch
30 seconds plank

WOD – Monday 27 April 2015

Back Squat 5 x 5
Push Press 5 x 5

MetCon Option:

30 minute AMRAP
Row 300m
30 Pushups
30 Double Unders
30 Situps

WOD – Sunday 26 April 2015

9AM – 4PM – 5PM

“Kelly”
5 rounds:

Run 400m
30 Wall Ball
30 Box Jumps

WOD – Friday 24 April 2015

Please note only the 4PM and 4:50PM sessions are on tonight.

“Pairs-Jack”

20 minute AMRAP

10 Push Press 50/35
10 Kettlebell Swings 24/16
10 Box Jumps 24″/20″

* Person A does 10 Push Press
* Person B does 10 KB Swings
* Person A does 10 Box Jumps
* Person B does 10 Push Press etc

WOD – Thursday 23 April 2015

15.2 for time:

2 rounds:
10 Overhead Squat
10 Chest To Bar Pullups

2 rounds:
12 Overhead Squat
12 Chest To Bar Pullups

* Keep adding 2 reps per set
* 30 minute time limit
* Scaling Options available

WOD – Wednesday 22 April 2015

Warm Up:

20 Clean and Jerk
* 1 rep every 30 seconds
* Use 50% of current 1RM
* Use no more than 50kg

Main WOD

Find a new 1RM Clean and Jerk

WOD – Tuesday 21 April 2015

30 Muscleups for time.
* Bar with/without band or Ring Muscleups

Scaling Option:
30 rounds:
3 Strict Pullups
3 Ring Dips

ANZAC DAY SESSIONS

5PM AND 6PM TODAY.

“AUSTRALIAN HERO WOD – PALMER”

5 Rounds for time
2 Deadlift 100/60
3 Ring Muscle Ups
10 Pull Ups
15 Box Jumps 24″/20″

Finish with 1000m row

WOD – Monday 20 April 2015

Back Squat 5 x 5
Push Press 5 x 5

Or

1600-800-400 Run or Row
21-15-9 Kettlebell Swings
21-15-9 Goblet Squats
* Thankyou to Competitors Training for this conditioning WOD.

WOD – Sunday 19 April 2015

“Team Kalsu”

30 minutes
* EMOM 5 Burpees plus thrusters
* 2 person Team
* Alternate minute on and minute off

Men 40kg
Women and men scale 30kg
Scale 20kg