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Unit 1, 182 North Street
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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T-SHIRT and SINGLET ORDERS

Order form is in the left column. There is a women’s singlet and a men’s t-shirt at the box for comparative sizings.

GO STELLA!

AWESOME WORK TODAY STELLA (MINI STAUGHTS). TRAINED HARD AND NAILED HER “ROYAL BALLET ACADEMY OF DANCE – GRADE 1″ EXAM. WE ARE VERY PROUD OF YOU.

STELLA BALLET

BRING A FRIEND SESSION – 2ND AUGUST

Saturday 2nd August is “Bring A Friend” at the 5pm session. There is no charge but all newbies need to register in through the form “BRING A FRIEND REGISTRATION” in the left column.

WOD – Wednesday 3 September 2014

3 Heavy Sets of:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

WOD – Tuesday 2 September 2014

10 minutes to find a heavy push press.

Dessert: 20 minutes…

1600m Run
50 Wall Balls
40 Box Jumps
30 Burpees
20 One-Arm Dumbbell Snatches (10 each arm heavy)

WOD – Monday 1 September 2014

First day of Spring!!

Find 1RM Back Squat

Dessert:

1600m run or row as:
400m easy
400m hard
400m easy
400m hard

WOD – Sunday 31 August 2014

“Badger”

3 rounds:
30 Squat Clean 40/30
30 Pull-ups
Run 800m

* May be done as a pair

WOD – Saturday 30 August 2014

“Team DT”

5 rounds:

24 Deadlift
18 Hang Power Clean
12 Push Jerk

* Person A does 12 Deadlift
* Person B does 12 Deadlift
* Person A does 9 HPC
* Person B does 9 HPC
* Person A does 6 Push Jerk
* Person B does 6 Push Jerk

** Men RX 70
** Women RX 50
** Does not have to be unbroken

WOD – Friday 29 August 2014

40 minutes to complete:

30 Ring Dips
30 Ring Pullups – strict neutral grip ring to touch shoulders
* If not strict, then jump to hold as long as possible
30 Left Arm Dumbbell Push Press – heavy singles
30 Right Arm Dumbbell Push Press – heavy singles
30 Left Leg Pistols – heavy singles
30 Right Leg Pistols – heavy singles
30 Harrop (horrible) Curls

WOD – Thursday 28 August 2014

20 minutes to find 1RM Jerk (Split or Push)

Dessert: 2 x 500m Row

WOD – Wednesday 27 August 2014

25 minutes in pairs:

Buy-in: 80 Kettlebell Swings (40 each in sets of 5 heavy)
Then…
40 Double Unders (in sets of 10)
40 Situps (in sets of 10)

At 18:00 change to:
Box Jumps (in sets of 5 until 25:00)

WOD – Tuesday 26 August 2014

7 rounds:
Every 3 minutes:

Run 400m + maximum reps Toes To Bar before 2:45

* May Row 400m instead.