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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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TRUE GRIT NIGHT ATTACK – 2 & 3 DECEMBER 2016

Check out NIGHT ATTACK.

WOD – Tuesday 30 August 2016

“Filthy Fifty”

50 Box jump 24’/20′
50 Jumping pull-ups (With arms overhead, bar should be halfway between your elbow and wrist)
50 Kettlebell swings 16/12
50 Walking Lunge Steps (25 each leg)
50 Knees to elbows
50 Push press 20/15
50 Back extensions (GHD or, use empty bar for mid-range deadlift: above the knee to standing)
50 Wall ball 9/6
50 Burpees
50 Double unders

WOD – Monday 29 August 2016

WEEK 9 OF 12

30 minute EMOM
2 Deadlift (not a typo – down to 2 reps)
3 Handstand Pushups
3 Strict Pullups

Cardio Option:

30 minute AMRAP
100 Air Squats
30 Box Jumps
30 Pushups
50 Kettlebell Swings
200 Double Unders

WOD – Sunday 28 August 2016

8AM – JOIN-IN SESSION

3PM – JOIN-IN SESSION
4PM – NORMAL SESSION

“Half-Hartman”

25 minute AMRAP
Run 400m
40 Squats
4 Muscle-Ups*

* Ring or Bar Muscleups
* Use band if needed
* Count your attempts
* Today is not the day to ask “how do I do a muscleup?”
* If in doubt, do 4 pull-ups and 4 dips instead

WOD – Saturday 27 August 2016

7AM – NORMAL SESSION
8AM – JOIN IN SESSION

3PM – JOIN IN SESSION
4PM – NORMAL SESSION

16 minutes:

8 rounds of alternating 1 minute stations:
* 5 Power Cleans 70/50
* Max reps dips

Rest 3 minutes

16 minutes:

8 rounds of alternating 1 minute stations:
* 5 Pendlay Rows 70/50
* Max reps Burpee pull-ups using undergrip

WOD – Friday 26 August 2016

10 minutes – 1 set every 2 minutes:

2 Push Press
3 Push Jerk
* I have removed the strict press so you can start going heavier.

Then…

Run 400m
50 Kettlebell Swings 16/24
50 Hand Release Pushups
50 Goblet Squats 16/24
Run 400m
35 Kettlebell Swings 20/28
35 Hand Release Pushups
35 Goblet Squats 20/28
Run 400m
20 Kettlebell Swings 24/32
20 Hand Release Pushups
20 Goblet Squats 24/32
Run 400m

* Choose your own kettlebell weights – but you must get heavier each set.
* 30 minute cutoff

WOD – Thursday 25 August 2016

Yay! 4 months to Christmas :-)

“Hot Shots 19”

6 rounds for time of:
30 Squats
19 Power clean 60/40
7 Strict Pull-ups
Run 400 metres

WOD – Wednesday 24 August 2016

10 minutes – 1 set every 2 minutes:

5 x 5 Front Squat

Then…

4 Rounds for time:
50 Double Unders
35 Situps
15 Thrusters 40/30

WOD – Tuesday 23 August 2016

20 minute AMRAP

2 Wall Walks
15m Walk Lunge
10 One-Arm Dumbbell Snatch – 5 each arm as heavy as possible
15m Walk Lunge

WOD – Monday 22 August 2016

Week 8 of 12:

30 minute EMOM

3 Deadlift
3 Handstand Pushups
3 Strict Pullups

Cardio Option:

30 minute AMRAP
10 Deadlift
3 Handstand Pushups
3 Pullups or 5 Ring Rows
Run 400m

WOD – Sunday 21 August 2016

8AM – JOIN IN SESSION
3PM – JOIN IN SESSION
4PM – NORMAL SESSION

25 minute AMRAP (in pairs):

100 Deadball Ground-To-Shoulder – ball must touch shoulder and ear then drop back on floor in FRONT of you.
* Alternate as required

800m Farmer Carry – take 2 dumbbells as heavy as possible, swap as required.