IT'S TESTING WEEK

It's time to see how far you've come.

This week isn't about being the strongest, fastest, or fittest in the gym. It's about measuring your progress, celebrating your hard work, and giving yourself a benchmark for what's next.

Whether it's your first Testing Week or your fiftieth, approach each workout with confidence. Every lift, every rep, and every effort tells a story of the work you've been putting in behind the scenes.

✅ Trust your training ✅ Give your best effort ✅ Celebrate your wins
✅ Learn from the results

📱 Don't forget to log your results into your Wodify app! Tracking your scores allows you to look back on your progress, celebrate improvements, and gives us valuable information to help support your journey moving forward.

Most importantly, have fun and support those around you. There's nothing better than seeing our community cheer each other on.

MONDAY 15 JUNE 2026

TEST: GRACE

For Time (7min time cap)

30 Clean and jerks

Why Grace? Grace is one of the original and most famous CrossFit Benchmark Workouts. It is a brutal, task-priority sprint that tests your power, speed, and cardiovascular conditioning.

Base - Double Dumbbell Clean and Jerks @ 10/7kg

Climb - 45/30kg | Masters - 50/35kg | Peak - 60/40kg

WORKOUT: INTERVALS - 4 sets (16mins)

2min On/2min Off

27 Double Unders

15/12 cal Echo bike or cal row

9 Toes to bar

**Continue each interval from where you stopped on the previous.

TUESDAY 16 JUNE 2026

TEST: CROSSFIT TOTAL

1RM Back Squat (15min cap)

1RM Strict press (10min cap)

1RM Deadlift (15min cap)

The CrossFit Total is a classic benchmark workout designed to test absolute, functional strength. You will work up to your heaviest successful single repetition (1RM) in each lift. Your final score is the combined total of your best lift in each movement.

Today's workout is all about strength, strategy, and execution. Be smart with your attempts, make every lift count, and focus on quality movement under load.

Important: There will be a strict time cap for each lift. Once the allotted time expires, you must move on to the next movement regardless of whether all attempts have been used.

Good luck, lift heavy, and enjoy testing your strength! 💪🏽🏋️‍♂️🏋️‍♀️

WEDNESDAY 17 JUNE 2026

TEST: FRAN (12min time cap)

21-15-9

Thrusters

Pull ups

Why "Fran"? It is a classic CrossFit benchmark workout consisting of a 21-15-9 repetition scheme of barbell thrusters and pull-ups performed for time. It is infamous for being short, brutally intense, and a major test of fitness.

Base - Double Dumbbell thrusters @ 7/5kg to medball + jumping pull ups

Climb - 30/20kg + banded strict pull ups (1 band only)

Masters - 40/25kg + banded strict pull ups (1 band only)

Peak - 40/30kg (Goal - sub 6mins)

TEST: LIFTING (16min cap): Build to a 3RM bench press

THURSDAY 18 JUNE 2026

WORKOUT - For Time - 10 Rounds

8 Dumbbell Snatches

6 Dumbbell Box Step ups

4 plate roll backs

CARDIO - In Trios - For Time

160/120cal Echo

**Rotate every :45sec

FRIDAY 12 JUNE 2026

In CrossFit, a chipper is a long, single-pass workout where you perform a sequence of multiple exercises back-to-back. You must complete all the required repetitions for one movement before moving on to the next, literally "chipping away" at a long list of tasks until the workout is finished.

TEST - CHIPPER - For Time

Base - for time:

50 Hand Release Knee Push ups

41 Hurdle Jump Overs

32 Lying Toes to kb*

23 Burpee to Plate

14 Ring rows

7 Inchworms (on floor or box)

Into

25 Hand Release Knee Push ups

20 Hurdle Jump Overs

15 Lying Toes to kb*

10 Burpee to Plate

5 Ring rows

3 Inchworms (on floor or box)

Climb and Masters - for time:

50 Hand Release Push ups

41 Box Jump Overs (Masters - step overs)

32 Toes to bar or Close to bars

23 meter Burpee Broad Jumps

14 Chest to bar pull ups (masters - strict banded)

7 Wall walks (masters - half climbs)

Into

25 Hand Release Push ups

20 Box Jump Overs

15 Toes to bar

10 1meter Burpee Broad Jumps

5 Chest to bar pull ups

3 Wall walks

Peak- for time:

60 Hand Release Push ups

50 Box Jump Overs

40 Toes to bar

30 1m Burpee Broad Jumps

20 Bar Muscle ups

10 Wall walks

Into

30 Hand Release Push ups

25 Box Jump Overs

20 Toes to bar

15 1m Burpee Broad Jumps

10 Bar Muscle ups

5 Wall walks

SATURDAY 13 JUNE 2026

Saturday, Big Community Energy

6am - Engine Class

TEST

10mins Max cal machine

Into

Death by burpees

Into Running Sets

8am - Crossfit

TEST - Max Clean and Jerk

12mins to build to a max clean and jerk

• Power clean or squat clean permitted as long as bar is taken from the floor

• Push press, push jerk or split jerk are all permitted
  

Into 3 x 5 minute stations

SUNDAY 14 JUNE 2026

Sunday, Recovery Mode - Skill work, mobility, or stretching.

💡 Tip: Gains happen outside the gym! Prioritize sleep, hydration, protein, and light activity.

UPCOMING COMPETITIONS & EVENTS:

• Paladin Endurance Race - Brisbane - 11th - 12th July 2026

  • Jetty to Jetty - Moreton Bay - Sun 19th July 2026

  • Deadly Dozen Australia | Fitness Race, Gold Coast - 25th July 2026

  • Turf Games - Team of 6 - Gold Coast - 12 & 13 September 2026

  • Bridge to Brisbane - Brisbane - 13 September 2026

  • Butterfly Effect - Teams of 3 - Brisbane - 26 & 27 September

  • Paladin Endurance Race - Brisbane - 26 & 27 September

  • Fourtress - Team of 4 (Same gender teams) - Gold Coast - 21st November 2026

CF505 RUNNING ROUTES – Class Reference

To help you feel confident during running-based workouts, we’ve included a copy of the running routes we use in class. These are the same measured routes our coaches program with, so you’ll know exactly where to go, how far you’re running, and where to turn. CLICK on the IMAGE to see our routes. If you’re ever unsure during a session, check the map or ask a coach—we’re always happy to help. Lace up and enjoy the run! 🏃‍♂️🏃‍♀️

What does RPE mean? You will find it amongst our programming - click HEREto read more about RPE

Book into a class today - click here
Unit 8/1 Commence Place, BURPENGARY Q 4505 | M: 0400 072 132 | E: crossfit505burpengary@outlook.com