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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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TRUE GRIT NIGHT ATTACK – 2 & 3 DECEMBER 2016

Check out NIGHT ATTACK.

WOD – Friday 9 December 2016

21-18-15-12-9-6-3

Weighted Box Steps
Squat-Clean-Thrusters 40/30

NOTE:

Box Step reps are each leg ie 21 on left and 21 on right.
* 2 x 15kg dumbbells for men
* 2 x 10kg dumbbells for women
* Do not drop the bars in the Sq-Cl-Thrusters

* Don’t be sad – I’ll bring back the dice next Friday:-)

WOD – Thursday 8 December 2016

10 minutes – 1 set every 2 minutes

5 sets:

1 Strict Press
2 Push Press
3 Push Jerk

* Choose own weight – use same weight for all sets

15 minute AMRAP
30 Double Unders
10 Burpee Bar Pullups

WOD – Wednesday 7 December 2016

All sets are 12 minutes working in pairs:
* One person completes a full round while the other person rests.
* 2 minutes rest between rounds.

A)
Row 300m
10 Thrusters

B)
15 Wall Ball
8 Burpees

C)
Run 200m

WOD – Tuesday 6 December 2016

15:00 minutes – every 90 seconds:

5 x 5 Front Squat – warm up sets
5 x 5 Front Squat – working sets
* choose own weight for working sets
* No shoes – no knee sleeves – no belts

Dessert:

“RAHOI”

12 minute AMRAP

12 Box Jumps 24″/20″
6 Thrusters 40/30
6 Burpees over the bar

WOD – Monday 5 December 2016

6 Rounds
* Rest 1 minute between rounds.

Rounds 1 and 4:

5 minute AMRAP:
5 Power Clean 70/50
5 Push Jerk 70/50

Rounds 2 and 5:

5 minute AMRAP:
5 Dumbbell Burpee Deadlift 25/20
5 Dumbell Snatch each arm 25/20

Rounds 3 and 6:

5 minute AMRAP:
5 Sumo Deadlift Highpull 32/24
5 Kettlebell Swings 32/24

WOD – Sunday 4 December 2016

“Bradshaw”

10 Rounds:

3 Handstand Pushups
6 Deadlift 100/70
12 Pullups
24 Double Unders

WOD – Saturday 3 December 2016

6am join in
7am normal session

4pm normal session

“Kelly”

5 rounds:

Run 400m
30 Box Jumps 24″/20″
30 Wall Ball 10/6

WOD – Friday 2 December 2016

30 minute EMOM

Power Cleans 60/40
Dips

* 1st dice roll is Power Cleans, 2nd dice roll is dips
* 2 new rolls each set
* BOTH sets are to be completed in the one minute – best case is 1 of each, worst case is 6 of each
* If you need to sub dips, do wall ball instead with 2 times on the dice
* To UPSCALE – choose a heavier bar
* To SCALE – alternate movements each minute i.e. 1st minute is cleans only, 2nd minute is dips only

WOD – Thursday 1 December 2016

Run 5km or 8km or 10km

* Run or Row as needed to make the distance
* Work in pairs if preferred i.e. 2.5km each etc

WOD – Wednesday 30 November 2016

Hang Squat Cleans

Option A:
10 Heavy Singles

Option B:
25 minute AMRAP
15 Hang Squat Cleans 40/30
15 Burpees Over the Bar