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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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CROSSFIT FOOTBALL OFF SEASON STRENGTH & CONDITIONING

* Starts Tuesday 17 October 2016
* 3 Dedicated sessions per week
* Tuesday, Friday and Sunday
* 7pm to 8:15pm
* 40 places only
* $30 per week

REGISTER HERE.

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TRUE GRIT NIGHT ATTACK – 2 & 3 DECEMBER 2016

Check out NIGHT ATTACK.

WOD – Thursday 29 September 2016

“Jack”

20 minute AMRAP

10 Push Press 50/35
10 Kettlebell Swings 24/16
10 Box Jumps 24″/20″

WOD – Wednesday 28 September 2016

10 minutes – 1 set every 2 minutes:

Front Squat 5 x 5
* Hold across

Rest 3 minutes

Then 1 set of max reps with the same weight.
* Go for 20 🙂

Rest 6 minutes

12 minute EMOM
6 Hang Power Snatch 30/40
4 Burpees Over the Bar
* ALL 10 reps are to be done in the minute.

WOD – Tuesday 27 September 2016

25 minute AMRAP working in teams of 4:

Run 400m
Burpee Box Jumps or Burpee Box Steps
Sumo Deadlift High Pull 16/24
Rest

* 1 person on each station
* Runner comes back and goes to Burpee Box Jump Station
* BBJ Station goes to SDHP
* SDHP goes to roller door for a rest
* Rester starts their run
* Everybody works until all runners come home

WOD – Monday 26 September 2016

“Diane”

21-15-9
Deadlift 100/70
Handstand Pushups

* Only use the RX weights if they are 70% of your 1RM.

If you are still keen:

20 minute EMOM

5 Rounds:
1 minute Rowing
1 minute Lunge Jumps
1 minute Jumping Pullups *Set bar at wrist height
1 minute Rest

WOD – Sunday 25 September 2016

8AM – JOIN-IN SESSION

3PM – JOIN-IN SESSION
4PM – NORMAL SESSION

“Daniel”
50 Pullups
400m Run
21 Thrusters 40/30
800m Run
21 Thrusters 40/30
400m Run
50 Pullups

WOD – Saturday 24 September 2016

7AM – NORMAL SESSION
3PM – JOIN-IN SESSION
4PM – NORMAL SESSION

30 minutes of “DT” as an EMOM:
* 10 rounds

1st minute: 12 Deadlift
2nd minute: 9 Hang Power Clean
3rd minute: 6 Push Jerk

WOD – Friday 23 September 2016

For time:

150 Wall Ball 6/4
150 Double Unders
Run 600m
100 Wall Ball 8/5
100 Double Unders
Run 400m
50 Wall Ball 10/6
50 Double Unders
Run 200m

WOD – Thursday 22 September 2016

Run 5km. Or as far as you can in 30 minutes.

* Can mix up metres running and metres rowing.

WOD – Wednesday 21 September 2016

20 minutes Light Snatch Complex Practice:

1 Snatch Pull
1 Power Snatch
1 Overhead Squat
1 Hang Power Snatch
1 Overhead Squat
1 Full Squat Snatch

Then…

20 minutes Heavy Squat Snatch Practice.

WOD – Tuesday 20 September 2016

Long tabata = 40 seconds ON and 20 seconds OFF
Short tabata = 20 seconds ON and 10 seconds OFF

8 Minutes SHORT Tabata
Hang Power Cleans 50/35
Burpees
* 8 rounds of each

2 minutes Rest

12 minutes LONG Tabata
Double Unders
Toes To Bar
* 6 rounds of each

2 minutes Rest

8 Minutes SHORT Tabata
Hang Power Cleans 50/35
Burpees
* 8 rounds of each