TRAIN WITH A BUDDY WEEK
From Monday 22nd September to Saturday 27th September 2025, we’re opening our doors for Bring a Buddy Week. Whether you’ve got a friend who’s already training at CrossFit505, or you just want to try something new, this is the perfect time to step in.

MONDAY 220925

LIFTING

Every 2.30 minutes for 6 sets:

# deadlift

Set 1: 5 reps - 70-75%

Set 2: 3 reps - 75-80%

Set 3: 5 reps - 70-75%

Set 4: 3 reps - 80-85%

Set 5: 5 reps - 70-75%

Set 6: 3 reps - 85-90%

WORKOUT 

16min AMRAP with a partner

5 Burpee over bar

10 Toes to bar

10 Deadlifts

5 Burpee over bar

15 abmat sit ups

15 Russian KB swings

5 Burpee over bar

***Alternate whole movements with your partner

Goal is 5+ rounds

TUESDAY 230925

WORKOUT:

For time:

30 Hand Release push-ups

100 Double unders

30/24cal machine

Rest 1min

30/24cal machine

100 Double unders

30 Dumbbell floor press 

ACCESSORY:

Every minute on the minute for 3 sets:

1 minute of lateral box jumps or hurdle jumps (low impact = weighted calf raise)

1 minute of evil wheels

1 minute rest

1 minute of jumping box step ups (30s each leg)

1 minute plate roll backs 

WEDNESDAY 240925

Youth Holiday FREE Session - Book in here: https://go.acr.fit/widget/form/uF04lUG4zI1qDEtVvsxB

LIFTING:

Every 2:30 for 6 sets

Overhead squat

Set 1: 4 reps - 60-70%

Set 2: 3 reps - 65-75%

Set 3: 4 reps - 65-75%

Set 4: 3 reps - 75-85%

Set 5: 4 reps - 65-75%

Set 6: 3 reps - 75-85%

WORKOUT:

For time:

1000 meter run

75 Overhead squats, 

THURSDAY 250925

WORKOUT - "Flashover"

For Time (40min Cap):

Teams of 2

100/80 Calorie Machine

-into-

3 Rounds each (round for round style)

10 Box Jump Overs 20"

30m Farmer Carry

10 Box Jump Overs 20"

-into-

100/80 Calorie Machine

-into-

3 Rounds each (round for round style)

10 Dumbbell Bench Press

10 Pull Ups

10 Dumbbell Bench Press

-into-

100/80 Calorie Machine

FRIDAY 260925

LIFTING:

Every 2:30 for 6 sets (15min cap):

# Squat clean 

start @ 70% and build each round 

Set 1: 3 reps

Set 2: 3 reps

Set 3: 2 reps

Set 4: 2 reps

Set 5: 1 rep

Set 6: 1 rep

WORKOUT

3 rounds for time (10min cap):

15 chest to bar pull ups

30 Alternating dumbbell hang snatch

SATURDAY 270925

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 7am → Weightlifting Class - sign up here: https://crossfit505.acr.fit/weightliftingm

• 8am → Crossfit Class

Sunday, Recovery Mode - Skill work, mobility, or stretching. 💡 Tip: Gains happen outside the gym! Prioritize sleep, hydration, protein, and light activity.

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