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Unit 1, 182 North Street
Toowoomba QLD 4350

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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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TRAINING TIMES



Group Sessions
Monday to Friday: 5am, 5:50am, 8:40am, 9:30am, 1:30pm, 4pm, 4:50pm 5:40pm, 6:30pm

Sat: 6:30am, 7:30am, 4pm

Sun & Public Holidays: 4pm

CrossFit KIDS
Tue: 3:30pm
Sat: 8:30am

Foundation Sessions: By appointment only. See link in left column READY TO START?
Mondays, Tuesdays, Thursdays at 7:20pm

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NEW SESSIONS FROM MON 28 APRIL

From Monday 28 April, the following sessions will be added to the schedule:

Normal WOD: Monday to Friday: 6:40am
Normal WOD: Monday, Tuesday, Wednesday: 7:20pm
Olympic Lift: Thursday 7:20pm
Skills: Friday 7:20pm
Skills: Saturday 5pm
Normal WOD: Sunday 9am
Skills: Sunday 5pm

* “Skills” means that it is similar to “Open Gym” but movements will be allocated each session to focus on.

WOD – Monday 21 April 2014

7AM – 8AM – 4PM – 5PM

Push Press 5-5-5

10-9-8-7-6-5-4-3-2-1 burpees
1-2-3-4-5-6-7-8-9-10 toes-to-bar

WOD – Sunday 20 April 2014

4pm and 5pm.

Run or row 1000m
5 x (21 kettlebell swings and 21 wallball)
Run or row 750m
5 x (15 kettlebell swings and 15 wallball)
Run or row 500m
5 x (9 kettlebell swings and 9 wallball)
Run or row 250m

WOD – Saturday 19 April 2014

25 minute AMRAP/CUTOFF
18 – 15 – 12 – 9 – 6 – 3
Thrusters 40/30
Push-ups
Box jumps
Deadballs

WOD – Friday 18 April 2014

7AM – 8AM – 4PM – 5PM

Teams of 4:
Run 1.6km
50 Handstand push-ups
100 Power clean 40/30
200 Sit-ups
Run 1.6km

EASTER SCHEDULE

GOOD FRIDAY 18 APRIL
7AM – 8AM – 4PM – 5PM

SATURDAY AND SUNDAY
As Normal

EASTER MONDAY 21 APRIL
7AM – 8AM – 4PM – 5PM

WOD – Thursday 17 April 2014

25 min AMRAP
5 right arm dumbbell hang split snatch
5 strict chinups
5 left arm dumbbell hang split snatch
5 strict chinups

WOD – Wednesday 16 April 2014

25 minute AMRAP/CUTOFF:
100 Double Unders
80 Sit Ups
60 KB Swings 24/16
40 Burpees
20 Handstand Pushups
100 Double Unders

WOD – Tuesday 15 April 2014

Back Squat 5RM

* If you are on back-squat program then you will find 5RM push press.

Make yourself a cup of tea, and enjoy the next 18 minutes.

WOD – Monday 14 April 2014

14.2 – Take 2.

Level 1
3 minutes maximum Overhead Squat 20/15
3 minutes maximum Pullups (band)
3 minutes maximum Overhead Squat 20/15
3 minutes maximum Pullups (band)

Level 2
3 minutes maximum Overhead Squat 25/20
3 minutes maximum Pullups
3 minutes maximum Overhead Squat 25/20
3 minutes maximum Pullups

Level 3
3 minutes maximum Overhead Squat 35/25
3 minutes maximum Pullups (Chest To Bar)
3 minutes maximum Overhead Squat 35/25
3 minutes maximum Pullups (Chest To Bar)