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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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WOD – Monday 22 September 2014

“Chelsea”
EMOM 30 minutes
5 Pullups
10 Pushups
15 Squats

Choose a rep scheme you can adhere to:
A. 5-10-15
B. 3-7-12
C. 1-5-8

WOD – Sunday 21 September 2014

30 minute AMRAP/CUTOFF:

15 Kettlebell Swings
15 Ring Dips
Run 400m

HOMEWORK PEOPLE

If anyone wants to join me for their Hang Squat Clean complex again – I’ll be there at 3pm.

WOD – Saturday 20 September 2014

ADDITIONAL SESSION AT 9AM – WOD WITH FIRIES

* This is a fundraiser – bring $20
* No parking in building carpark – that is reserved for the fire trucks

“Fight Gone Bad”
Wall Ball
Sumo Deadlift High Pull
Box Jumps
Push Press
Row

* 1 minute per station
* 1 minutes rest between rounds
* 3 rounds

 

WOD – Friday 19 September 2014

“Tonne and Run”

4 rounds:
Squat 1 tonne
Run 400m

* Can be front squat, back squat, goblet squat with KB or DB.
* 20 x 50
* 25 x 40
* 30 x 34
* 60 x 17
* 100 x 10

Scaling options:
* “Half-Tonne & Run”
* “Quarter-Tonne & Run”

WOD – Thursday 18 September 2014

Press – find heavy single – 10 mins
Push Press – find heavy 3 rep – 10 mins
Push Jerk – find heavy 5 rep – 15 mins

WOD – Wednesday 17 September 2014

30 minutes to complete:

Maximum metres rowed in 5 minutes
20 Ring pullups – neutral grip strict
20 Ring Dips – strict
20 Left Arm Dumbbell Press – strict
20 Right Arm Dumbbell Press – strict
20 Left Arm Dumbbell Rows
20 Right Arm Dumbbell Rows

WOD – Tuesday 16 September 2014

25 minute AMRAP/CUTOFF

100 Double Unders

20-15-10-5
Wall Ball
3 Wall Walks
(ie 20 wall ball, 3 wall walks, 15 wall ball, 3 wall walks etc)

100 Double Unders

20-15-10-5
Kettlebell Swings
Pullups

100 Double Unders

WOD – Monday 15 September 2014

25 min AMRAP/CUTOFF

50 Box Jumps
40 Situps
30 Burpees
20 Pullups
10 Ring Dips

TIMETABLE CHANGES THIS WEEKEND

FRIDAY 12 SEPTEMBER: ALL SESSIONS NORMAL EXCEPT – NO 6:30PM or 7:20PM.

SATURDAY 13 SEPTEMBER: MORNING SESSIONS NORMAL. AFTERNOON ONE SESSION STARTING AT 3:30PM – MURPHY.