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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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BLOG ARCHIVES

TRUE GRIT BRISBANE 20 AUGUST 2016

Check out www.truegrit.com.au.

Discount code available – see Kent for details and to join the CrossFit Toowoomba Team.

GOLD COAST MARATHON EVENTS

The Gold Coast Marathon race weekend is 13 weeks away.

Saturday 2 July:
6:30AM – 10KM
8:00AM – 5.7KM
9:25AM – 2KM JUNIOR DASH
9:40AM – 4KM JUNIOR DASH

Sunday 3 July:
6:00AM – Half Marathon
7:15AM – Wheelchair Half & Full Marathon
7:20AM – Marathon

Programming will be supplied alongside the normal CFT WOD for next 13 weeks.

More information and registration here.

WOD – Friday 1 July 2016

NB: THERE IS A 2PM JOIN IN SESSION TODAY.

6 rounds:

15 Squat Clean and Jerk
Rest 2 minutes

* Increase weight each set – choose own starting weight and increments.
* For example, 15-25-35-40-45-50. Or: 40-50-60-65-70-75.
* DO NOT DUMP BAR from OVERHEAD.
* Return bar to front rack position before dumping on floor.

WOD – Thursday 30 June 2016

0:00 to 6:00
In pairs – alternating 5 burpees each

6:00 to 12:00
In pairs – alternating 5 wall ball each

12:00 to 18:00
In pairs – alternating 5 Pullups each

* You should be warm now.

2 minutes to set up:

WOD:

30 minute AMRAP

1-2-3-4-5-6-7-8-9-10-11 etc

Walk Lunge Steps each leg with 2 dumbbells – men rx 2 x 25kg, women rx 2 x 20kg – meant to be heavy
Toes To Bar
Handstand Pushups
*substitute is 2 wall walks for all sets – i.e. you always just do 2 wall walks no matter what number you are up to.

WOD – Wednesday 29 June 2016

For time as part of the Winter Warmer Series:

100 Wall Ball
100 HR Pushups
100 Box Jumps
100 KB Swings

WOD – Tuesday 28 June 2016

5 rounds:

50 Double Unders
15 DB Squat Cleans 20/15
15 Burpees
50 Double Unders
Rest 2 minutes

WOD – Monday 27 June 2016

* Less than 6 months to Christmas – just saying’ *

REDO WEEK 1 of BACK SQUAT AND DIPS

(If you need to search back – Monday 4 April was week 1)

20 MIN EMOM

10 x 3 BACK SQUAT
10 x 3 DIPS

Then…

Put the bars on the floor – you have 20 minutes to find a 3RM Deadlift.

WOD – Sunday 26 June 2016

4PM – JOIN IN SESSION

HAPPY 2ND BIRTHDAY CHASE!

6 rounds:

14 Squat Clean Thrusters 35/25
26 Box Jumps 24″/20″
2 Muscle Ups

WOD – Saturday 25 June 2016

7AM – NORMAL SESSION
8AM – JOIN IN SESSION

3PM – JOIN IN SESSION
4PM – NORMAL SESSION

24 minute AMRAP:

0 – 8:
5 Pullups
20 Double Unders

8 – 16:
5 Pullups
20 Front Squat (taken from floor – 40/30 – DO NOT DROP ANY BARS)

16 – 24
5 Pullups
20 Medicine Ball Cleans

WOD – Friday 24 June 2016

15 minutes Overhead Squat practice
* Receive with behind the neck split jerk

Then…

“FGB ‘nastics”
4 rounds:

1 minute handstand pushups or wall walks
1 minute situps
1 minute air squats or pistols
1 minute pushups
1 minute rest

WOD – Thursday 23 June 2016

10 rounds Long Tabata
* 40 seconds on, 20 seconds off

DB Burpee Deadlift

2 minutes rest

10 rounds Long Tabata
* 40 seconds on, 20 seconds off

Double Unders

2 minutes rest

10 rounds Long Tabata
* 40 seconds on, 20 seconds off

Wall Ball

WOD – Wednesday 22 June 2016

“DT” as an EMOM

30 rounds – every 90 seconds

3 Deadlift
2 Hang Power Cleans
1 Push Jerk