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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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GOLD COAST MARATHON EVENTS

The Gold Coast Marathon race weekend is 13 weeks away.

Saturday 2 July:
6:30AM – 10KM
8:00AM – 5.7KM
9:25AM – 2KM JUNIOR DASH
9:40AM – 4KM JUNIOR DASH

Sunday 3 July:
6:00AM – Half Marathon
7:15AM – Wheelchair Half & Full Marathon
7:20AM – Marathon

Programming will be supplied alongside the normal CFT WOD for next 13 weeks.

More information and registration here.

WOD – Friday 6 May 2016

“BARBARA”

5 Rounds for time:

20 Pullups
30 Pushups
40 Situps
50 Squats
* Rest 3 minutes between each round

RUNNERS:

5 Rounds for time:

10 Pullups
10 Pushups
20 Situps
20 Squats
Run 1km
* Rest 3 minutes between each round

Flight Of The Conchords – Brabra

WOD – Thursday 5 May 2016

Warm up: 8 minutes “Cindy”

10 minutes set up

20 minute EMOM
1 Deadlift
1 Hang Clean
1 Thruster

12 minutes “Cindy”

WOD – Wednesday 4 May 2016

“MAY THE FORTH BE WITH YOU”

24 minute AMRAP
50 Medicine Ball Cleans
50 Double Unders
50 Situps

* Every 2 minutes complete 5 burpees
* Everyone needs their own station with ball and abmat

WOD – Tuesday 3 May 2016

30 EMOM (90 SECONDS)
* Instead of a back squat or dip set each minute, it will be every 90 seconds
* Ie back squat on 0:00, dips on 1:30, back squat on 3:00 etc.

ODD: BACK SQUAT 10 x ?
* Keep working on building through sets of 3 then 4 then 5 then heavier with 3.

EVEN: DIPS 10 x ?
* Keep working on building through sets of 3 then 4 then 5 then heavier with 3.

RUNNERS: NINE WEEKS TO GO. You will do this WOD INSTEAD of the back squat.

3 rounds:
Run 1km
50 Goblet Squats
Run 1km
30 Pushups

WOD – Monday 2 May 2016

8AM – NORMAL SESSION
9AM – JOIN IN

“MORRISON”
50-40-30-20-10
Wall Ball 10/6
Box Jumps 24″/20″
Kettlebell Swings 32/24

* RUNNERS OPTION
Add a 1km Run after each set

WOD – Sunday 1 May 2016

SUNDAY 1 MAY
8AM – NORMAL WOD
9AM – JOIN IN SESSION
4PM – NORMAL WOD
5PM – JOIN IN SESSION

MONDAY 2 MAY
8AM – NORMAL WOD
9AM – JOIN IN SESSION

“GLEN”
30 Clean and Jerk 60/40
Run 1.6km
10 Rope Climbs
Run 1.6km
100 Burpees

WOD – Saturday 30 April 2016

SESSIONS OVER THE LONG WEEKEND:

SATURDAY 30 APRIL
7AM – NORMAL WOD
4PM – NORMAL WOD
5PM – JOIN IN SESSION.

SUNDAY 1 MAY
8AM – NORMAL WOD
9AM – JOIN IN SESSION
4PM – NORMAL WOD
5PM – JOIN IN SESSION

MONDAY 2 MAY
8AM – NORMAL WOD
9AM – JOIN IN SESSION

“HOTSHOTS 19”
6 Rounds:
30 Squats
19 Power Cleans 60/40
7 Strict Pullups
Run 400m

WOD – Friday 29 April 2016

“Randy”
75 Power Snatch 35/25
* DO NOT DUMP ANY REPS
* 12 Minute cutoff

3 minute Rest

“Nancy”
5 Rounds:
Run 400m
15 Overhead Squats 35/25
* Pick a weight to do unbroken
* DO NOT DUMP ANY REPS
* 17 minute cutoff

3 minute Rest

“Annie”
50-40-30-20-10
Double Unders
Situps
* No cutoff – unless you keep going into the next class.

* IF YOU FINISH ANY OF THE WODS PRIOR TO CUTOFF, COUNT YOUR OWN 3 MINUTE REST AND CONTINUE.

WOD – Thursday 28 April 2016

30 minute AMRAP

At your own pace:

Wall Walks
Handstand Pushups
Maximum Plank Attempts
Maximum Bridge Holds
200m Rowing Sprints
100m Farmer Carry
Movement of choice – practice something you suck at i.e. Toes To Bar, Double Unders….

* Choose own rep scheme for anything not specified.

WOD – Wednesday 27 April 2016

For time:

CHOOSE THE FIRST SEVEN LETTERS OF YOUR NAME AND DO 43 REPS OF EACH:
* If first name is shorter than seven letters, start using first letters of surname.

For example: Brett Winter would do:)
43 Burpees
43 Calories on Rower
43 Dips
86 Thrusters
43 Wall Ball
43 Hand Release Pushups

A = Air Squats
B = Burpees
C = Chin Ups
D = Deadlift * 80/50
E = Dips
F = Front Squat *50/35
G = Goblet Squat *24/16
H = Hang Power Clean *50/35
I = Push Up Hand Release
J = Box Jumps
K = Kettlebell Swings 24/16
L = Lunge Steps (each leg)
M = Medicine Ball Cleans *10/6
N = Knees To Elbows
O = Overhead Squat *35/25
P = Press *40/30
Q = Back Squat *60/40
R = Row 43 calories
S = Situps
T = Thrusters *40/30
U = Double Unders
V = Pullups
W = Wall Ball *10/6
X = Muscle Ups
Y = Dead Ball Ground to Shoulder *55/35
Z = Sumo Deadlift High Pull *24/16