MATES 4 MATES 13 DEC 2014

C R O S S F I T TOOWOOMBA

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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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MATES 4 MATES AMAZING RACE

On Saturday 13th Decemeber, in conjunction with Adventure Professionals, we will be running (and you will be too) an Amazing Race CrossFit Style. In teams of 4 (any combination) you will start and finish at the CrossFit Toowoomba box. You will be given 1 actual map (no phones or electronics) with clues to your first WOD location. As you progress you will eventually find your way back. $200 for a team of 4 including a t-shirt each. All proceeds going to “Mates 4 Mates”.

Registration is through the link in the top left corner, and is limited to the first 40 registrations.

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SPECIFIC GOAL REGISTRATION

1. Homework people: fill in goal registration form on the left.
2. Squat programme: you can still squat 5 x 3 MWF.
3. Anyone can register a goal to get your specific programming.

WOD – Friday 31 October 2014

“Bra-bra”

5 rounds:
20 Pullups
30 Pushups
40 Situps
50 Squats

* Rest 3 minutes between each round
* 40 minute cutoff
* Scalng is 10,20,30,40 and less rounds

WOD – Thursday 30 October 2014

8 x 3 Push Press

10 minute AMRAP
Double Unders

* Every time you break do a pushup.
* If you can’t do consecutive double unders, treat it as practice.

WOD – Wednesday 29 October 2014

50-40-30-20-10
Wall Ball
Burpees

7:20PM OLY CLASS

WOD – Tuesday 28 October 2014

“Jack”
20 minute AMRAP

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

WOD – Monday 27 October 2014

Overhead Squat 5 x 5
* Fast and light
* Not a 5RM

15 minute AMRAP

3 Handstand Pushups (Handstands, or on box)
6 Pullups (Try for Chest To Bar)
9 Pushups (On 2 dumbbells)

WOD – Sunday 26 October 2014

“Manion”
7 rounds:
Run 400m
29 Back Squat

* Choose own weight
* Can do it as Front Squat
* Can do it as 28 rounds of Run 100m and 7 Squats
* Can be done in pairs

WOD – Saturday 25 October 2014

40 minute AMRAP/CUTOFF:

In pairs:
100 Power Snatch
100 Pullups
100 Strict Press
vs Pushups

Men: 35kg
Women: 25kg

WOD – Friday 24 October 2014

Deadlift 8 x 3
* A little bit heavier than last time

Dessert:
8 minutes Wall Ball

WOD – Thursday 23 October 2014

12 minutes Handstand Practice
* Free handstands
* On the wall
* HSPU on the box
* HSPU on the wall

20 minute AMRAP/Cutoff
400m walk lunge (20 lengths of 20m)
* Plate Overhead or
* 2 x DB’s (heavy)

WOD – Wednesday 22 October 2014

Clean and Jerk

* Practice
* Find a heavy single