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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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CHARLEVILLE CHALLENGE

12 SEPTEMBER 2015 – 12 WODS – 12 HOURS

Starts 11AM at the box – Last WOD at 10PM.

You can do 1 WOD or do them all.

All proceeds to Emergency Services and Royal Flying Doctor Service.

NEW FOUNDATION SESSION FORMAT

Foundation is now being held fortnightly Saturday in a once-only two (2) hour session from 9AM to 11AM.

Please fill in the form “READY TO START?” to register.

WOD – Saturday 5 September 2015

“HORTMAN”
45 minute AMRAP
800m Run
80 Squats
8 Muscle Ups

SCALE:
25 minute AMRAP
400m Run
40 Squats
4 Pullups
4 Dips

WOD – Friday 4 September 2015

“KALSU”
100 Thrusters 60/40
* EMOM 5 Burpees
* Start with 5 Burpees
* 30 minute cutoff

“LITE-KALSU”
100 Thrusters 40/30
* EMOM 3 Burpees

“KLEAN-KALSU”
100 Power Cleans 100/70
* EMOM 5 Burpees

WOD – Thursday 3 September 2015

40 minutes work:
5 minutes back extensions
5 minutes pullups
5 minutes ring dips
5 minutes handstand pushups
5 minutes pistols
5 minutes pushups
5 minutes ring rows
5 minutes plank

WOD – Wednesday 2 September 2015

“Your Favourite Complex”

Find a heavy single:
Pendlay Row
Power Clean
Front Squat
Lunge Left
Lunge Right
Push Press

WOD – Tuesday 1 September 2015

20 minute AMRAP
10 Dumbbell Burpee Deadlift
Run 400m

WOD – Monday 31 August 2015

Back Squat 7 x 3

Push Press 7 x 3

WOD – Sunday 30 August 2015

100-80-60-40-20 Double Unders
50-40-30-20-10 Pushups
25-20-15-10-5 Box Jumps

WOD – Saturday 29 August 2015

We have a “Girl” WOD today – enjoy:

“Kelly”
5 rounds:
Run 400m
30 Box Jumps
30 Wall Ball

WOD – Friday 28 August 2015

20 minute AMRAP

5 Power Clean 70/50
5 Thrusters 70/50
Run 100m
5 Pullups
5 Dips
Run 100m