C R O S S F I T TOOWOOMBA

DIGITAL WAIVER


Sign Digital Waiver

CONTACT



All enquiries: Email Here
Unit 1, 182 North Street
Toowoomba QLD 4350

PHONE: 0417 875 952

CFT ON TV



SEARCH



Loading

WHAT IS CROSSFIT?



ALTITUDE CHALLENGE





PHOTOS









THE CROSSFIT JOURNAL

TRAINING TIMES

GET M.A.D !

THE WHOLE 9



THE FOODEE



BLOG ARCHIVES

ROMWOD Affiliate link

Click this link to initiate your own 14 day free trial. Sign up is up to you after that.

https://romwod.com/members/aff/go/kentstrout

Changes to 6pm session

As of Monday 2 Jan. 2017, the 6pm session will accommodate free trial/bring a friend workouts run alongside the normal WOD. Also, if members wish to do additional training in the form of skill and technique development or extra strength training then they are welcome to do so. As always, members doing the WOD have priority on equipment and space. A qualified Level 1 Trainer will be on hand for coaching and guidance. Please don’t hesitate to ask me any questions and put the word out to any friends who might like to try CrossFit.

WOD – Tuesday 22 February 2017

Part A) 5 x 5 Push Jerk

Part B) 16 Minute EMOM (alternating)

Hand Stand Push ups
Box Jumps

WOD – Tuesday 21 February 2017

Part A) Squat Snatch practice

Part B) Open WOD 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

*Masters 55+ and teen girls do in reverse order

WOD – Monday 20 February 2017

Part A) 5×5 Front Squat

Part B)

Open WOD 15.1
9 minute AMRAP
15 toes-to-bars
10 deadlifts (52/34)
5 snatches (52/34)

15.1a on a running clock to 15 minutes.

In 6 minutes:

Make as many attempts as time allows to achieve your heaviest Clean and Jerk possible.

WOD – Sunday 19 February 2017

8am

4pm

In pairs: 20 minute AMRAP

Dumbbell overhead lunge walk(choose weight)rig length up and back

vs

Dead ball ground to shoulder 55/35 kg

WOD – Saturday 18 February 2017

7am

4pm

“Santora”

Three rounds for reps of:
Squat cleans, 1 minute 70/47.5 kg
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
Deadlifts, 1 minute 110/75 kg
Burpees, 1 minute
Jerks, 1 minute 70/47.5 kg
Rest 1 minute

WOD – Friday 17 February 2017

Part A)5×5 Deadlift

Part B) Open WOD 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
45/30kg Thruster, 3 reps
3 Chest to bar Pull-ups
Thruster, 6 reps
6 Chest to bar Pull-ups
Thruster, 9 reps
9 Chest to bar Pull-ups
Thruster, 12 reps
12 Chest to bar Pull-ups
Thruster, 15 reps
15 Chest to bar Pull-ups
Thruster, 18 reps
18 Chest to bar Pull-ups
Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOD – Thursday 16 February 2017

Part A) Squat snatch practice

Part B) Open WOD 12.3

18 Minute AMRAP

15 Box jumps, 24″/20″box
50/30 kg Push press, 12 reps
9 Toes-to-bar

WOD – Wednesday 15 February 2017

Part A) 5×5 Push Press

Part B) Short Tabata Intervals

Alternating:

Dumbbell squat clean thrusters 22.5/15
Double unders

4 minutes of 20sec on 10sec off.
1 minute rest
Repeat

WOD – Tuesday 14 February 2017

Part A) Find your 1RM power Clean in 15 min.

Part B)
Hero WOD ‘Holleyman’

30 rounds for time of:
5 Wall ball shots, 9/6
3 Handstand push-ups
1 Power Clean 100/70(90% of 1RM)
*40 min cut off.

WOD – Monday 13 February 2017

Part A) 5 x 5 Front Squat

Part B) Open WOD 14.3

7 min AMRAP

10 Power snatches 35/25

3 Bar muscle ups

*scale to bar muscle up progressions or 3 pull ups and 3 ring dips for 1 m/u.