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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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BLOG ARCHIVES

WOD – Sunday 31 May 2015

30 minute AMRAP

Run 200m
30 Situps
Run 200m
30 Pushups
Run 200m
30 Double Unders

WOD – Saturday 30 May 2015

PLEASE NOTE – CHANGE OF TIMES JUST FOR TODAY:

7AM and 4PM ONLY.

HERO WOD “HORTMAN”

45 minute AMRAP
800m Run
80 Squats
8 Muscle Ups

* Muscle Ups may be scaled to 16 Pullups.

WOD – Friday 29 May 2015

30 minute EMOM in Pairs

Person A:
30 seconds – 1 or 2 Wall Walks
30 seconds – Double Unders

Person B:
Rest

* Alternating work vs rest for 30 minutes.

WOD – Thursday 28 May 2015

“Your-Favourite-Complex”

Pendlay Row
Power Clean
Front Squat
Reverse Lunge Left
Reverse Lunge Right
Push Press

7 Heavy Single Sets

WOD – Wednesday 27 May 2015

40 minutes in Pairs:

2 rounds of:
Ring Rows
Ring Dips
Pullups
HSPU

* 5 minutes each station

WOD – Tuesday 26 May 2015

“Dead-Franion”
7 rounds:
Run 400m
29 Deadlift or Front Squat

Odd rounds 1-3-5-7 are Front Squat
Even rounds 2-4-6 are Deadlift

Mens RX: DL 70kg, FS 50kg
Mens Scale and Women’s RX: DL 50kg, FS 30kg
Women’s Scale: DL 30kg, FS 16kg

WOD – Monday 25 May 2015

Back Squat 5 x 2
Push Press 5 x 2

Dessert:
7 minute AMRAP
5 Pushups
5 Box Jump Overs

MetCon

30 minutes

Buy-In: 200 Double Unders
Then AMRAP of:
10 Box Jump Overs
10 Pushups
Run 400m

WOD – Sunday 24 May 2015

Working in pairs:

4 minute AMRAP
Wall Ball

Rest 1 minute

4 minute AMRAP
Pullups

Rest 1 minute

4 minute AMRAP
Kettlebell Swings

Rest 1 minute

4 minute AMRAP
Situps

Rest 1 minute

4 minute AMRAP
Pistols

WOD – Saturday 23 May 2015

HERO WOD

“TYLER”

5 rounds:

7 Muscle Ups
21 Sumo Deadlift High Pulls 42.5/30

* Scaling available for Muscle Ups and SDHP weights

WOD – Friday 22 May 2015

25 minute AMRAP in Pairs:

10 Thrusters 50/35/20
10 Box Jumps 24/20/16
10 Pushups