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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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CHRISTMAS HOLIDAYS AND SESSION TIMES

AS OF MONDAY 15 DECEMBER 2014 THERE WILL BE NO MORE 7:20PM CLASS.

CHRISTMAS EVE – WEDNESDAY 24 DECEMBER – ALL NORMAL EXCEPT ONLY 4PM and 5PM IN AFTERNOON.

CHRISTMAS DAY – 7AM AT THE BOX.

BOXING DAY – FRIDAY 26 DECEMBER – 8:40AM – 9:30AM – 4:00PM – 4:50PM

NEW YEARS EVE – WEDNESDAY 31 DECEMBER 2015 – ALL NORMAL EXCEPT ONLY 4PM and 5PM IN AFTERNOON.

THEN NEW YEARS EVE PARTY WOD STARTS AT 10PM. LAST WOD FOR 2014 AT 11PM, FIRST WOD FOR 2015 AT 12AM.

NEW YEARS DAY – THURSDAY 1 JANUARY 2015 – 4PM and 5PM.

AUSTRLIA DAY – MONDAY 26 JANUARY – 8AM – 9AM – 4PM – 5PM – 6PM

CROSSFIT KIDS

The new format for CrossFit Kids starts this week:

Juniors 3+: Saturday 8:30am (25 minutes)
Seniors 9+: Wednesday 4pm (50 minutes) and Saturday 8:55am (35 minutes)

JUNIORS: $1 per age capped at $8. Parents may stay.

SENIORS: $17.50 per week must be on direct debit or added to parent direct debit. Parents are not permitted to stay during this session.

WOD – Tuesday 23 December 2014

Front Squat 3RM

Dessert:
7 min AMRAP Kettlebell Swings

LAST MINUTE CHRISTMAS GIFT

Any members looking for a Christmas gift, you can give a Foundation Voucher and pay it off over 6 weeks with your normal direct debit.

WOD – Monday 22 December 2014

A cool warmup.

And some gymnastics stuff.

WOD – Sunday 21 December 2014

20 minute AMRAP

1 Wall Walk
5 Dumbbell Snatch each arm
20 Double Unders

WOD – Saturday 20 December 2014

“Daniel”
For time
50 Pull-ups
Run 400m
21 Thruster 40/30
Run 800m
21 Thruster 40/30
Run 400m
50 Pull-ups

WOD – Friday 19 December 2014

“DT”

12 Deadlift
9 Hang Power Clean
6 Push Jerk

* Normally done as 5 rounds for time
* Find 5 heavy complexes

WOD – Thursday 18 December 2014

Working in Pairs Complete the Following:

Row 3km (250m alternating)
200 Wall Ball (10 reps alternating)
500 Double Unders (20 reps alternating or 40 singles)

* 30 minute CUTOFF/AMRAP

WOD – Wednesday 17 December 2014

All Day Oly.

3RM Clean Pulls

1RM Jerks from the racks.

WOD – Tuesday 16 December 2014

30 minute AMRAP:

5 Ring Rows
5 Strict Pullups
5 Ring Dips or Bar Muscleups
5 Handstand Pushups or Regular Pushups
5 Pistols Each Leg

* Not a race
* Good solid reps

WOD – Monday 15 December 2014

Back Squat 5-5-5-5-5
* Try to hold same weight across

Dessert:
10 minute AMRAP
1 Wall Walk
10 KB Swings