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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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THE CROSSFIT OPEN

The CrossFit Open starts on 26 February 2015.

Go to www.games.crossfit.com to register.

I’m hoping to get as many members registered as possible whether you are newbies or experienced. The goal is to participate.

Each week the workout will have an RX or Scaled option.

CROSSFIT KIDS

I apologise for the news but have decided to cancel CrossFit Kids. All senior kids will be absorbed into the normal classes only if accompanied by their parents during training.

WOD – Saturday 31 January 2015

Make sure you VOTE today.

6:30AM
7:30AM
4:00PM
5:00PM
No CrossFit Kids.

5 minute AMRAP – 20 Double Unders and 20 Airsquats
4 minute REST
5 minute AMRAP – Maximum metres row
4 minute REST
5 minute AMRAP – 20 KB Swings and 10 Pullups
4 minute REST
5 minute AMRAP – 5 Front Squat and 5 Shoulder-To-Overhead
4 minute REST
5 minute AMRAP – 10 One-Arm DB Snatch and 5 DB Pushups
4 minute REST
5 minute AMRAP – Hang Squat Snatch

WOD – Friday 30 January 2015

40 minutes:

Strict Chest-To-Bar Pullups
Handstand Pushups
Ring Dips
Ring Rows

* Choose own rep scheme
* Use bands as required

WOD – Thursday 29 January 2015

30 minute AMRAP
In Pairs:

200 Wall Ball (5 each alternating)
200 Kettlebell Swings (5 each alternating)
200 Double Unders (10 alternating)

WOD – Wednesday 28 January 2015

ALL DAY OLY

20 minutes to find 1RM Split Jerk from the racks.

Dessert:

10 minute AMRAP

2 Dumbbell Push Jerks
2 Pushups on the Dumbbells
4 Dumbbell Push Jerks
4 Pushups on the Dumbbells
6 Dumbbell Push Jerks
6 Pushups on the Dumbbells

* Choose your own weight but as a guide men use 2 x 20kg and women use 2 x 15kg.

WOD – Tuesday 27 January 2015

Pairs WOD – 30 minute AMRAP

30 Burpee Box Overs
30 Kettlebell Swings
30 Burpee Box Overs
30 Pullups
30 Burpee Box Overs
30 One-Arm DB Snatch

* All sets are 15 reps each alternating 5 reps at a time

WOD – Monday 26 January 2015

8AM – 9AM – 4PM – 5PM – 6PM

“AUSTRALIA DAY WOD”
26 Calories on rower or bike
17 Handstand Pushups
88 Burpees
11 Wall Walks
114 Double Unders

* Bonus points if you know the significance of the numbers.

WOD – Sunday 25 January 2015

Run 1600m
50 Pullups
Run 1600m
50 Ring Dips
Run 1600m

* Bring a hat and sunscreen and sunglasses
* May not be partitioned
* May row 1600m instead

WOD – Saturday 24 January 2015

For time:
15 Cleans 70/50
30 Toes-to-Bar
30 Box Jumps 24″/20″
15 Muscle-ups
30 Dumbbell Push Press 17.5/12.5
30 Double-unders
15 Thrusters 60/40
30 Pull-ups
30 Burpees
90m Overhead Walking Lunges 20/10

WOD – Friday 23 January 2015

“Fight Gone Bad”
Wall Ball 10/6
Sumo Deadlift High Pull 35/25
Box Jump 20″
Push Press 35/25
Row Calories

* 1 minute on each station
* 3 rounds
* 1 minute rest between rounds