C R O S S F I T TOOWOOMBA

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Unit 1, 182 North Street
Toowoomba QLD 4350

PHONE: 0417 875 952

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Certified AVOB Member.

CrossFit Toowoomba is now an official member of Australian Veteran Owned Business. I am proud and privileged to represent veterans in the Australian business community.

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HOLIDAY SESSION TIMES

HOLIDAY TIMINGS

All session times will be standard up to Sunday 24 December (Xmas eve) Special holiday timings as follows:

Christmas Day Monday 25 December;
9am & 4pm

Boxing Day Tuesday 26 December;
9am & 4pm

Normal session times from Wednesday 27 to Sunday 31 December(New Years eve)

New Year’s Day Monday 1 January 2017;
4pm only

Then back to normal.

Merry Christmas😀

WOD – Saturday 16 December 2017

7am and 4pm

Hero WOD ‘Maupin’

4 Rounds for time:

800-meter run,
49 push-ups,
49 sit-ups,
49 squats

WOD – Friday 15 December 2017

Part A) 4 x 3 Deadlift

Part B ) For Time:

Buy In 200m Sandbag run 20/10

Then…..

7-5-3
Thrusters 50/35
Bar M/U
Lateral Bar Burpees

Then…..

Buy out 200m Sandbag run

*Scale M/U to equal number of both pull-ups and ring dips.

WOD – Thursday 14 December 2017

Part A) 10 Minute EMOM
1 Full then 1 Hang Squat Clean

Part B ) 15 Minute AMRAP
8 Plyometric Push-ups to plates.
Overhead Walking Lunge Rig length. 25/15
8 Sumo Deadlift Highpulls 40/32 KB
Overhead Walking Lunge Rig length.

Part C)Work up to a heavy single Turkish
Get Up and in between attempts do stretches and mobility excercises.

WOD – Wednesday 13 December 2017

Part A) 5 x 4 Strict Overhead Press

Part B ) 4 x 4 Minute Tabata Blocks

Double Unders
HSPU
V-Sits (Google it)
Wall Balls

WOD – Tuesday 12 December 2017

Part A) 10 Minute EMOM
1 Full Squat Snatch
1 Hang Squat Snatch

Part B ) 5 Rounds for Time

10 Ring Dips
10 C2B Pull-ups
10 Box Jumps 30/24

Part C) 4 x 1 minute machine sprints
row/bike/row/bike

*record each effort as cals.

WOD – Monday 11 December 2017

Part A) 4 x 3 Front Squat

Part B ) Kettlebell ‘Nicole’ 32/24
20 Minute AMRAP
Run 400m
Max Kettlebell Swings (no resting on knees, no pauses, when it touches the ground you run)

*Score is total KBS.

WOD – Sunday 26 November 2017

8am & 3pm Open Box
Weather will dictate whether we do hill sprints at 4pm. Message me if your super keen.

WOD – Saturday 9 December 2017

Christmas Party Comp WOD

7am Trial run and Open Box

2pm Briefing for Christmas Party WOD followed by heats of 5.

8 Minute AMRAP

3 Power Snatches (Choose Weight)
3 Box Jump Overs 24/20

*Score is total number of Power Snatches
multiplied by the weight on your bar.
*Age indexed scoring is multiply by:

1.02 for those aged 45-55
1.05 for those aged 56 and over

Prizes: $30 Intersport Gift Cards for highest scoring Male and Female.

BBQ will follow last heat. Thanks to those bringing salads. BYO Drinks.

WOD – Friday 8 December 2017

Part A) 4 x 4 Deadlift

Part B ) For Time:

Buy In 30 Wallballs then….

3 Rounds of….

3 Ring Muscle ups
3 Body Weight Power Cleans
3 Body Weight Front Squats
9 Bar Facing Burpees

Buy out 30 Wallballs