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Unit 1, 182 North Street
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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T-SHIRT and SINGLET ORDERS

Order form is in the left column. There is a women’s singlet and a men’s t-shirt at the box for comparative sizings.

GO STELLA!

AWESOME WORK TODAY STELLA (MINI STAUGHTS). TRAINED HARD AND NAILED HER “ROYAL BALLET ACADEMY OF DANCE – GRADE 1″ EXAM. WE ARE VERY PROUD OF YOU.

STELLA BALLET

BRING A FRIEND SESSION – 2ND AUGUST

Saturday 2nd August is “Bring A Friend” at the 5pm session. There is no charge but all newbies need to register in through the form “BRING A FRIEND REGISTRATION” in the left column.

WOD – Thursday 28 August 2014

20 minutes to find 1RM Jerk (Split or Push)

Dessert: 2 x 500m Row

WOD – Wednesday 27 August 2014

25 minutes in pairs:

Buy-in: 80 Kettlebell Swings (40 each in sets of 5 heavy)
Then…
40 Double Unders (in sets of 10)
40 Situps (in sets of 10)

At 18:00 change to:
Box Jumps (in sets of 5 until 25:00)

WOD – Tuesday 26 August 2014

7 rounds:
Every 3 minutes:

Run 400m + maximum reps Toes To Bar before 2:45

* May Row 400m instead.

WOD – Monday 25 August 2014

“The Chief”
5 rounds of:

3 Power Cleans 60/40
6 Pushups
9 Air Squats

WORK: 3 minutes
REST: 1 minute

* Start the next round where you finished previous round.
* Eg: At the 1st round you have done 5 pushups, at the start of the next round you do your 6th pushup then continue with the 9 air squats.
* 19 minutes in total.

WOD – Sunday 24 August 2014

30 min AMRAP
20 kettlebell swings
20 pistols
20 sit-ups
20 wall ball

WOD – Saturday 23 August 2014

30 minute AMRAP

If it is raining:

5 Front Squat each (70/50)
10 Pullups each (done 5 at a time)
5 Push Jerk each (70/50)
10 Pushups each (done 5 at a time)

If it is not raining:

Run 200m vs Front Squat
Run 200m vs Pullups
Run 200m vs Push Jerk
Run 200m vs Pushups

WOD – Friday 22 August 2014

20 minute AMRAP

10 Burpee Pullups
30 Squats
1 minute handstand hold

* accumulate time if can’t hold a minute straight
* may use the wall for handstands

WOD – Thursday 21 August 2014

Open WOD 14.5

21-18-15-12-9-6-3
Thrusters and Burpees over the bar.

Men RX – 45kg
Women RX – 35kg

WOD – Wednesday 20 August 2014

“3/4 Murph – kind of”

Run/Row 1000m
75 pull-ups
125 push-ups
200 squats
Run/Row 1000m