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WHAT IS CROSSFIT?



ALTITUDE CHALLENGE





PHOTOS









THE CROSSFIT JOURNAL

TRAINING TIMES

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BLOG ARCHIVES

WOD – Friday 31 March 2017


Part A) 5 x 5 Deadlift
*Try to max out for this Mesocycle.

Part B) 7 Rounds for time:

20 x Dumbbell Snatch alternating arms ( 10 each arm) 22.5/15 scale as needed

20 x Air Squats

Programming

CrossFit-Toowoomba-Programming-Principles

Just a reminder, please read.

WOD – Thursday 30 March 2017

6am Join in with Chris K

8am & 4pm with Russ

Hero WOD Josh

For Time:
Overhead Squat @ 40/30 21 reps,
42 Pull-ups,
Overhead squat 15 reps,
30 Pull-ups,
Overhead squat 9 reps,
18 Pull-ups

WOD – Wednesday 29 March 2017

Part A) 5 sets of overhead complex.

2 x Strict Press
4 x Push Press
6 x Push Jerk
* 3 minute intervals

Part B) Run 1 mile rest 5 min
Run 1 km rest 4 min
Run 800m rest 3 min
Run 400m rest 2 min
Run 200m rest 1 min
Run 100m and finish

WOD – Tuesday 28 March 2017

Part A) 30 minutes to find your heaviest 3RM Hang Squat Snatch.

Part B) Benchmark WOD ‘Elizabeth’
21-15-9
Power Cleans 60/40
Ring Dips

WOD – Monday 27 March 2017

Part A) 5×5 Front Squat

Part B) For time:
Run 100m
10 KBS 32/24
1 Burpee

* – 1 KBS/+1 Burpee till finish with 1 KBS/10 Burpees.

* Last week of the first Mesocycle of the training year. Be patient. Back Squats next week. Yay 🎉

WOD – Sunday 26 March 2017

8am

4pm

Hero WOD
“Hotshots 19”

Six rounds for time of:
30 Squats
Power clean, 19 reps 60/40
7 Strict Pull-ups
Run 400 meters

WOD – Saturday 25 March 2017

7am (main event)

4pm

Open workout 17.5

10 rounds for time of:
9 thrusters 43/29
35 double-unders

*Teen Girls 14-15 & Masters women 55+ Thruster=20kg
*Masters Men’s 55+ Thrusters=29kg

*Bring cash for BBQ and Coffee and stick your name on a yellow ticket with a gold coin donation for the BCAA raffle.

*See attached Chronicle article. Will appear in tomorrow’s hard copy.

*Good luck for the last open WOD of the season. Dig deep!

https://m.thechronicle.com.au/news/crossfit-team-members-in-world-challenge/3158802/

WOD – Friday 24 March 2017


Part A) 5 x 5 Deadlift

Part B) “Cindikova” (Cindys Russian cousin)

20 Minute AMRAP

5 eye height KB swings (32/24)

10 Push ups

15 Squats

* 17.5 athletes consider a rest day or go light.

*17.5 announcement at 1000 hr AEST due to daylight savings cessation in US.

WOD – Thursday 23 March 2017

Part A) Take 20 minutes to establish a heavy single Overhead Squat.

Part B)For time:

Buy in 25 Lateral bar Burpees

21 Thrusters
30 Double unders
15 Thrusters
30 Double unders
9 Thrusters
30 Double unders

Buy out 25 Lateral bar Burpees

*Thrusters@40/30😃