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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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WOD – Tuesday 21 November 2017

Part A) Build to a heavy Single Squat Snatch in 30 min.

Part B )12 Rounds for time:

12 Wall Balls 9/6
Move a Deadball a rig length 55/35
12 KB Clean & Press 24/16 (alt arms)
Move a Deadball a rig length 55/35

*15 Minute time cap

WOD – Monday 20 November 2017

Part A) 4 x 4 Front Squat

Part B) 10 Minute AMRAP

20 KB Hang Snatch (single arm) 24/16
10 Push-ups
5 Toes to Bar

Part C) 2 x 500m max effort rows
1:1 = work:rest

WOD – Sunday 19 November 2017

8am & 3pm Open Box
4pm Depart box for shuttle sprints at Griffith park, weather permitting.

WOD – Saturday 18 November 2017

7am & 4pm
Please BYO video person if possible. Staff will facilitate where possible.

WOD – Friday 17 November 2017

Part A) 4 x 4 Deadlift.

Part B ) In Pairs 20 Minute AMRAP:

KB Farmers Carry 100m 32/24

Vs

Burpee Pull-ups (Bar outside reach)

*Score is total number of Burpee Pull-ups for the pair.

WOD – Thursday 16 November 2017

Part A) Clean Complex EMOM 10 Min.

1 Full Squat Clean
1 Hang Squat Clean

Part B ) For Time:
21-run400m-15-run400m-9-run400m

Dumbell Snatch 22.5/15
Ring Dips or Push-ups

*Its very simple really.👊

WOD – Wednesday 15 November 2017

Part A) 5 x 5 Push Press

Part B ) 4 x 4 minute Tabata Blocks

Alternating Excercises:

Kettle Bell Clean and Press
Sit-ups
C2B Pull-ups
Air Squats

WOD – Tuesday 14 November 2017

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

Part B) 11 rounds for time:
8 thrusters @40/30kg
44 Double Unders

*20 Minute Time cap.

WOD – Monday 13 November 2017

Part A) 4 x 5 Overhead Squat

Part B) For time (10 Minute time cap)
100 Burpees
EMOM 4 Toes to Bar.

Part C) Muscle-up/Pull-up/Ring Dip
Practice and progression work.