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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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NEW FOUNDATION SESSION FORMAT

Foundation is now being held fortnightly Saturday in a once-only two (2) hour session from 9AM to 11AM.

Please fill in the form “READY TO START?” to register.

BRASS MONKEY CHALLENGE 2015

HEAT LIST IS HERE.

THERE ARE ONLY TWO SPOTS LEFT – TEXT 0412 88 20 30 TO REGISTER.

11:30AM – REGISTRATION
12:30PM – ATHLETE BRIEFING
1:00PM – FIRST WOD
6:30PM – LAST HEAT IN THIRD WOD
7:15PM – THE FINAL “MUSICAL CHAIRS”

REGISTRATION FEE $50 IS PREFERRED TO BE PAID PRIOR:
OPTION 1. EFT – BSB: 014720 ACC: 193483263
OPTION 2. CREDIT CARD OR VISA DEBIT AT THE BOX
OPTION 3. CASH

ANY QUESTIONS PLEASE TEXT 0412 88 20 30
REGARDS, JO

WOD – Thursday 2 July 2015

“Fight Gone Bad”

Wall Ball
SDHP
Box Jumps
Push Press
Row Calories

* 1 minute per station
* 1 minute rest in between rounds
* 3 rounds
* Gymnastic Gone Bad will also be set up

WOD – Wednesday 1 July 2015

30 minute AMRAP/CUTOFF:

Buy-In:
300 Double Unders or 100 Calories on Rower or Airdyne

Then…

10-9-8-7-6-5-4-3-2-1
Kettlebell Swings
Sumo Deadlift High Pulls
Pushups

WOD – Tuesday 30 June 2015

Front Squat 5 x 3
* 2 reps normal
* 1 rep pause

Then…

20 minute AMRAP in Pairs:
Row 2km
4 Burpee Box Overs each
4 DB Snatch each

WOD – Monday 29 June 2015

Back to skating in the general direction…

STRENGTH

Back Squat 5 x 5
Push Press 5 x 5

DESSERT

5-4-3-2-1 Wall Walks
50-40-30-20-10 Double Unders

METCON

25 minute AMRAP/CUTOFF
10-8-6-4-2 Wall Walks
100-80-60-40-20 Double Unders

WOD – Sunday 28 June 2015

66 Deadlifts 50/30
66 Box jumps 24/20
66 Kettlebell swings 24/16
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters 30/20
66 Wall ball shots 9/6
66 Burpees
66 Double-unders

WOD – Saturday 27 June 2015

HERO WOD “RICKY”

20 minute AMRAP
10 Pullups
5 Dumbbell Deadlift 35/25
8 Push Press 60/40

WOD – Friday 26 June 2015

Happy Birthday Chase – now you are 1!

6 rounds:
14 Squat Clean Thrusters 35/25
26 Box Jumps 24″/20″
1 Muscle Up

We will be heading to Laurel Bank Park at 10:30AM for some coffee and birthday cake. Please be welcome to come along!

WOD – Thursday 25 June 2015

“Holleyman”
30 rounds:
5 Wall Ball 10/6
3 Handstand Pushups
1 Clean 100/70

WOD – Wednesday 24 June 2015

STRENGTH

1. Find a heavy single Split Jerk.
2. Jerk Drive 8 x 1 at 1RM plus.

DESSERT

50 GHD
50 Chest To Bar Pullups
* Not for time

METCON
10 rounds:
1 minute Kettlebell Swings
1 minute Pushups on Dumbbells
1 minute Rest

WOD – Tuesday 23 June 2015

Part A)

7 minute AMRAP
Double Unders
* Practice or
* As many sets of 20 unbroken

Part B)

20 minute AMRAP
10 Toes To Bar
10 Calorie Row
10 Medicine Ball Cleans