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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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GO STELLA!

AWESOME WORK TODAY STELLA (MINI STAUGHTS). TRAINED HARD AND NAILED HER “ROYAL BALLET ACADEMY OF DANCE – GRADE 1″ EXAM. WE ARE VERY PROUD OF YOU.

STELLA BALLET

BRING A FRIEND SESSION – 2ND AUGUST

Saturday 2nd August is “Bring A Friend” at the 5pm session. There is no charge but all newbies need to register in through the form “BRING A FRIEND REGISTRATION” in the left column.

WOD – Friday 1 August 2014

“Tabata”
20 seconds on, 10 seconds rest
8 round per exercise

Squats (+2.5kg plate)
Pull-ups
Kettlebell Swings
Walk lunge

WOD – Thursday 31 July 2014

“Push-Up-Annie”

50-40-30-20-10
Pushups (on dumbbells, chest to an abmat, feet on a plate)
Double Unders
Situps

WOD – Wednesday 30 July 2014

Once through:

20 Thrusters
20 Hang Power Clean
20 Push Press
20 Overhead Squat
20 Front Squat

*Every minute, on the minute complete 5 Burpees.

Men rx = 40kg
Women rx = 30kg

WOD – Tuesday 29 July 2014

Strict Press 8-8-8-8

15 minute AMRAP
5 Pistols each leg
5 Ring Dips
5 DB rows each arm

WOD – Monday 28 July 2014

“PHAT-HELEN”
5 rounds:
Run 400m
21 Kettlebell Swings
12 Pullups

WOD – Sunday 27 July 2014

In pairs:

10 burpees each to buy-in
Run 1600m together*

Box Jumps
Sled Pulls

WOD – Saturday 26 July 2014

In teams of 4:

Row as far as possible in 40 minutes.

* 250m at a time
* Before getting back on rower each athlete must complete 5 wall walks (or 15 push-ups) and a 150m run.
* Teams do not have to stay in order

Thankyou CrossFit Brisbane for this WOD.

WOD – Friday 25 July 2014

Front Squat 5-5-5-5-5

Dessert:

8 minutes KB Swing Flight Simulator

* Perform 1 KB Swing then put KB on the ground
* Perform 2 KB Swings then put KB on the ground
* Perform 3 KB Swings then put KB on the ground
* etc

WOD – Thursday 24 July 2014

30 minutes to complete:

1. 2 x 500m row – all out sprints.
2. 30 strict pullups as hard as possible i.e. add weight or vest if needed.
3. Accumulate 4 minutes of plank – i.e. 4 minutes straight or 8 x 30 seconds or 16 x 15 seconds.
4. 100 strict pushups as hard as possible on dumbbells.
5. 1 attempt at maximum reps unbroken wall ball – choose your own weight.

* Not an AMRAP
* Rest as required between sets
* Break into sets or perform as singles
* Perform in any order

WOD – Wednesday 23 July 2014

40-30-20-10
Burpees
Pullups
Toes To Bar
Hand Release Pushups
Double Unders