Monday 22/10/2018

Hi all, Mondays WOD is below. There will be a myriad of information coming at you guys over the next few weeks as Dave, Russ, Lib and Sarah take over from Kent as owners of Crossfit Toowoomba.  It should all be official tomorrow and we will keep you posted.

In relation to programming, the program for each week will be posted in print in the Box (this week by tomorrow afternoon) so you can view it.  You will also be able to view the coaching roster in the Box at the start of each week.  Wodify will assist in streamlining all of this, once everything is up and running!

With the programming, running into Christmas our focus will be on:

• Core strength development;
• Arm strength development;
• General metabolic conditioning (building your motors);
• Correct lifting skills:
  • which will be reinforced with the use of the Burgener warm-up; and
  • skills transfer exercises – finding and building strength in each part of the lift;

As you will see there is a choice of Athletic or Active (we stole this terminology from Crossfit Clarence Valley, thanks Will).  The aim is to help you choose the WOD option that helps you meet your individual fitness goals.  Please see the coach on duty for advice or assistance.

WOD

Coach directed warm up

Part A
3 x 5 min EMOMs:
2 min rest between

1st EMOM
20 double under  5 sit ups Rest remaining time (Active)
30 double under 10 sit ups Rest remaining time (Athletic)
2nd EMOM
8 box jumps 5 pull ups Rest remaining time (Active)
8 box jumps (24”/30”) 10 pull ups Rest remaining time (Athletic)
3rd EMOM
15 air squats 10 push ups Rest remaining time (Active)
20 air squats 10 db push ups Rest remaining time (Athletic)

Part B
In pairs (complete in any order):
Row 1 km whilst 1 person rows the other holds plank.  If/when plank breaks partners must swap.
Run 1 km together
Bike 1 km whilst 1 person rides the other holds handstand/push up position.
Swap when you break.