MATES 4 MATES 13 DEC 2014

C R O S S F I T TOOWOOMBA

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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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MATES 4 MATES AMAZING RACE

On Saturday 13th Decemeber, in conjunction with Adventure Professionals, we will be running (and you will be too) an Amazing Race CrossFit Style. In teams of 4 (any combination) you will start and finish at the CrossFit Toowoomba box. You will be given 1 actual map (no phones or electronics) with clues to your first WOD location. As you progress you will eventually find your way back. $200 for a team of 4 including a t-shirt each. All proceeds going to “Mates 4 Mates”.

Registration is through the link in the top left corner, and is limited to the first 40 registrations.

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SPECIFIC GOAL REGISTRATION

1. Homework people: fill in goal registration form on the left.
2. Squat programme: you can still squat 5 x 3 MWF.
3. Anyone can register a goal to get your specific programming.

WOD – Tuesday 21 October 2014

20 minute EMOM

7 Kettlebell Swings
* Choose heavy
* You may opt to make this more car-dee-oh by adding max reps double unders up to 45 seconds

WOD – Monday 20 October 2014

Back Squat 5 x 5

12 minute AMRAP

3 Box Jumps
6 Burpees
9 Kettlebell Swings

WOD – Sunday 19 October 2014

For time: (not an amrap haha)

30 Handstand push-ups
40 Pull-ups
50 KB swings (53#)
60 Sit-ups
70 Burpees

WOD – Saturday 18 October 2014

40 minute AMRAP in pairs:

100 Hang Power Cleans (60/40 alternating 10 reps at a time)
100 Wall Ball (10/7 alternating 10 reps at a time)
100 Push Press (60/40 alternating 10 reps at a time)

All reps are vs pushups.

Score is total pushups between the pair.

* Bring a towel
* Bring a water bottle

WOD – Friday 17 October 2014

29 minute AMRAP

* Done as 4 minutes ON, 1 minute OFF.

3 rounds:
5 Deadlift
100m Farmer Carry (25/20)
Then fill remainder of 4 minutes with Double Unders.

Deadlift weights will be set up at 100, 80, 60, 40.
Use the closest bar UNDER 75% of your 1RM.

For example, if your 1RM is 130kg, then 75% is 97.5 which means you will use 80kg not 100kg :-)

WOD – Thursday 16 October 2014

30 minutes to complete:

30 Strict Ring Dips
30 Pullups or Muscle Ups
30 Toes To Bar
30 Handstand Pushups
30 Pistols each leg

WOD – Wednesday 15 October 2014

Push Press – find a heavy single.

“Annie”
50-40-30-20-10
Double Unders
Situps

WOD – Tuesday 14 October 2014

20 minute AMRAP

10 Box Jumps
10 Kettlebell Swings
Run 200m

WOD – Monday 13 October 2014

Front Squat 5-5-5-5-5

12 minutes:
6 Toes To Bar
9 Pushups
12 Wall Ball