C R O S S F I T TOOWOOMBA

DIGITAL WAIVER


Sign Digital Waiver

CONTACT



All enquiries: Email Here
Unit 1, 182 North Street
Toowoomba QLD 4350

PHONE: 0417 875 952

CFT ON TV



SEARCH



Loading

WHAT IS CROSSFIT?



ALTITUDE CHALLENGE





PHOTOS









THE CROSSFIT JOURNAL

TRAINING TIMES

GET M.A.D !

THE WHOLE 9



THE FOODEE



BLOG ARCHIVES

WOD – Sunday 30 April 2017

8am & 4pm

Skills/Strength development

Optional WOD

20 minute AMRAP in pairs.

Rig length up and back,Overhead walking lunge 25/15 plate.

vs

Max reps D/ball Ground to shoulder.

*Endurance run Monday departing at 4pm.

*Monday Sessions 8&9am then 3&4pm to accomodate public holiday. Squat session 10×7.

WOD – Saturday 29 April 2017

8am & 4pm

Hero WOD “Nutts”

For time:
10 Handstand push-ups
Deadlift, 15 reps 115/80kg
25 Box jumps, 30/24
50 Pull-ups
100 Wallball shots 10/6
200 Double-unders
Run 400 meters with a 20/15 kg plate

WOD – Friday 28 April 2017

Part A) 5 x 5 Deadlift.

Part B) Take 10 min to find 1RM Thruster followed by……

10 Minute EMOM 5 Thrusters @70% of 1RM.

*Everybody is to re-establish their 1RM Thruster. Try to beat your last one. This is protocol will transition to Overhead Squat next Friday. Can’t wait!😆

WOD – Thursday 27 April 2017

Part A) Hang Squat Snatch

2-2-2-2-2

Part B) Benchmark WOD
“Cindy”

20 minute AMRAP

5 Pull-ups
10 Push-ups
15 Squats

WOD – Wednesday 26 April 2017

Part A) Overhead Complex:

1 x Strict Press
3x Push Press
5x Push Jerk

Part B) BCAA Comp

10 Minute AMRAP couplet

10 Burpee Box Jump 24/20
20 Double Unders.

Most reps wins ASN BCAA Tub.
*All competitors are to record scores on a whiteboard. One person score, one person count, then swap.
*Prize winner will be announced tomorrow night on Facey.
*How exciting!!!!

WOD – Tuesday 25 April 2017

ANZAC Day

3pm only AHG Hero WOD

“McDonald & Galagher”

2 rounds for time of:

Run 200m
16 kettlebell swings, 24/16kg
16 pull-ups
16 front squats, 50/30kg

Run 200m
14 kettlebell swings, 24/16kg
14 pull-ups
14 front squats, 50/30kg

Run 200m
12 kettlebell swings, 24/16kg
12 pull-ups
12 front squats, 50/30kg

 

WOD – Monday 24 April 2017

10 x 8 Back Squat (3min rest)

*Add between 2.5 and 5 kg

*Do your choice of upper body strength movement in the 3 minute rest period.

*There will only be one session at 3pm on ANZAC day.

WOD – Sunday 23 April 2017

8am skills/strength/wod (choose one)
3pm skills/strength/wod
4pm 10km run departs

Age Group Online Qualifier WOD 1

For time:
100 dumbbell snatches,22.5/15
80-calorie row
60 burpees (bar facing)
40 muscle-ups

Time cap: 20 minutes

*Post scores to comments on this post so we have some comparison times for tomorrow night.

WOD – Saturday 22 April 2017

7am Hero WOD

8:30am ASN Nutrition Seminar

4pm Hero WOD

Hero WOD “Moore”

20 minute AMRAP

15-ft. rope climb, 1 ascent
Run 400 meters
Max-reps handstand push-ups

WOD – Friday 21 April 2017

Part A) 5 x 2 Deadift

Part B) 1Rm Thruster followed by:

10 Minute EMOM 4 x Thrusters@70% of 1RM.