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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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WOD – SUNDAY 29 MAY 2016

Instead of a 7AM WOD at the box, we will be running with Amanda Allen as she starts the first leg of her 1000km run to raise awareness and funds for Mental Illness.

REGISTER HERE.

4PM – NORMAL WOD
5PM – JOIN IN

5 Rounds:

Run 400m
50 Double Unders
20 Burpees

GOLD COAST MARATHON EVENTS

The Gold Coast Marathon race weekend is 13 weeks away.

Saturday 2 July:
6:30AM – 10KM
8:00AM – 5.7KM
9:25AM – 2KM JUNIOR DASH
9:40AM – 4KM JUNIOR DASH

Sunday 3 July:
6:00AM – Half Marathon
7:15AM – Wheelchair Half & Full Marathon
7:20AM – Marathon

Programming will be supplied alongside the normal CFT WOD for next 13 weeks.

More information and registration here.

WOD – Saturday 28 May 2016

7:00AM – NORMAL WOD
4:00PM – NORMAL WOD
5:30PM – AMANDA ALLEN WOD

Alternating in pairs for 30 minutes (15 rounds each):

1 minute to complete:

10 One-Arm Dumbbell Snatch (5 each arm) 25/15
Then…
As many alternating pushups on med ball as possible

WOD – Friday 27 May 2016

THE IRON TRIATHLON
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20

As far as you can get in 25 minutes:

Deadlift
Strict Press – from the racks
Squat Clean

Bars on the floor will be racked at 20-30-40-50-60-70-80
* Deadlift – use 50% of 1RM – must bar lowered with control
* Strict Press – use 75% of 1RM
* Squat Clean – use 75% of 1RM
* Calculate your 3 bars – if in doubt, round DOWN to nearest bar.

WOD – Thursday 26 May 2016

“DOUBLE-UNDER-MANION”

7 Rounds:
29 Front Squat 40/30
50 Double Unders

* Upscale: 100 Double Unders – no more than 3 minutes
* If doing 50 Double Unders – no more than 2 minutes
* Take Front Squats from the racks
* Double Unders can be swapped for 25 Calories on Rower

WOD – Wednesday 25 May 2016

Yay! 7 Months to Christmas 😉

PLEASE NOTE: 2PM JOIN-IN-SESSION WILL BE ON TODAY.

Part A: 8 minutes

5 Ring Rows
3 Ring Dips

Part B:

“Nicole”
20 minute AMRAP

Run 400m
Max reps pullups

* To upscale: max reps chest-to-bar
* Normal: Chin-over-bar
* Scale: Jumping – set up box/plates with bar at your wrist
* As soon as your hands come off the bar

WOD – Tuesday 24 May 2016

PLEASE NOTE: At the moment it is still a 9AM start. When I can workout how to accomodate all the normal peeps and the earlier peeps on a permanent basis I will adjust the timetable accordingly. Please text through your ideas and suggestions to 0412 88 20 30.

20 minute Overhead Squat Practice
* Optional – build to a heavy single – NOT a 1RM

15 minute AMRAP

“Mini-Kelly”
Run 100m
10 Box Jumps
10 Wall Ball

WOD – Monday 23 May 2016

NOTE: 2PM SESSION STARTS TODAY. 45 MINUTES.

30 minutes every 90 seconds:

10 x 5/4/3 Back Squat
10 x 5/4/3 Dips/Muscleups

* We are in week 8 of 12.
* Still have 5 weeks to go including this one.
* Be patient – 1kg increments are good.
* The goal is to keep getting lots of volume in.

TIMETABLE CHANGES

MONDAY and FRIDAY will see the re-introduction of a ‘lunchtime’ session at 2PM.
This is a JOIN IN session for three quarters of an hour. I could call it M45 and F45 but it may be copyright ;-).

Also…may I please get some feedback on changing the 9AM session back to 8:45PM. There’s that ’45’ again: my bad 😉

WOD – Sunday 22 May 2016

7AM – NORMAL SESSION

4Pm – NORMAL SESSION

“THE DON”

66 Deadlift 50/35
66 Box Jumps 24″/20″
66 Kettlebell Swings 32/24
66 Knees to Elbows
66 Situps
66 Pullups
66 Thrusters 30/20
66 Wall Ball 9/6
66 Burpees
66 Double Unders

WOD – Saturday 21 May 2016

6AM – JOIN IN SESSION
7AM – NORMAL SESSION

3PM – JOIN IN SESSION
4PM – NORMAL SESSION

“BULGER”
10 Rounds:
150m Run
7 Chest-To-Bar Pullups
7 Front Squat 60/40
7 Handstand Pushups