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Certified AVOB Member.

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 – Wednesday 24 January 2017

Part A) 5 x 4 Strict Press

Part B ) 4 x 4 Minute Tabata

Double Unders
Air Squats
Sit ups
Kettlebells Swings 24/16

6pm Oly session.

C&J this week. Will refresh set up and pulls and drill split. Finish with heavy pulls 5×3 at 115%

WOD – Tuesday 23 January 2018

Part A) Work to a heavy single Clean & Jerk

Part B) Benchmark WOD ‘Amanda’

For time:

9-7-5
Squat Snatches 61/43
Ring Muscle ups

*Scale Snatch weight as needed.
*Scale m/u to Bar or ring progression drills depending on where your at. Or swap entirely for 9-7-5 C2B/Ring Dips.

WOD – Monday 22 January 2018

Part A) 5 x 4 Back Squat

Part B ) CrossFit Open 18.0

21-15-9
Dumbell Snatches
Burpees
*Be aware there are new standards. It will be explained and demonstrated.

WOD – Sunday 21 January 2018

8 am & 3 pm Open Box
4pm Depart for Shuttle Sprints at Griffith Park.

WOD – Saturday 20 January 2018

7am & 4pm

Hero WOD “Holleyman”

For time:

30 rounds:
5 wall balls,
3 handstand push-ups,
1 power clean @102/70

WOD – Friday 19 January 2018

Part A) 5 x 3 Deadlift

Part B ) Benchmark WOD “Nancy”

5 Rounds for Time:
Run 400m
15 Overhead Squats 43/29

WOD – Thursday 18 January 2017

Part A) 10 Minute EMOM

1 Full Clean
1 Hang Clean

Part B ) 4 x 4 Minute Tabata
“Core Crusher”

Sit-ups
Overhead Plate Rearward Lunge 25/15
Toes to Bar
Wall Walks

WOD – Wednesday 17 January 2018

Part A) Overhead Complex

1 Strict Press
3 Push Press
5 Push Jerks

Part B) Benchmark WOD ‘Nicole’

20 Minute AMRAP
Run 400m
Max Pull-ups
* When your feet touch the ground, you run. Total pull-ups is your score.

Oly for tomorrow. 6pm.
Burgener warm up then
Snatch set up and pulls, snatch balance and finish with heavy pulls 5×3 at 110% of 1RM.

WOD – Tuesday 16 January 2018

Part A) 10 Minute EMOM
1 Full then 1 Hang Snatch

Part B ) Benchmark WOD ‘Karen’

150 Wallballs for time 9/6

WOD – Monday 15 January 2018

Part A) 5 x 4 Front Squat

Part B) Ring Dip ‘Linda’

For time:

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

Deadlift @ bodyweight x 1.5
Ring Dips
Power Cleans @ bodyweight x 0.75