RESET AT 505 ON SUNDAYS IN NOVEMBER
Your training deserves recovery just as much as your effort in the gym. Join us every Sunday at 4:00pm for a dedicated Recovery Session led by specialist Yoga & Pilates teacher, Crystal.

📅 Every Sunday in November | ⏰ 4:00pm | 💰 $20 per session. Book your spot in Wodify

MONDAY 10 NOV 25

Sock It to Me Day - It’s time to show off those funky feet! Wear your brightest, weirdest, or most mismatched socks to class.

LIFTING:
Every 2:00 for 6 sets (12mins):
1 squat clean + 1 split jerk + 1 front squat + 1 split jerk - Start at 55-60% of split jerk and build over the sets

WORKOUT:
1min ON, 1min OFF for 20mins

4 rounds for time, working for 1 minute then resting for 1 minute until completion:

42 Double Unders

18 Thrusters

15 Chest to bar pull-ups

TUESDAY 11 NOV 25

Anything but a Water bottle Day

WORKOUT (30min Cap)

Individual option:

1km run

40 DB Bench Press

20 Renegade Rows (Push up + Row L + Row R)

40 V-ups or V-tucks

1500m/1200m Row or Ski

60 Ring Rows

80 KB Swings

60 Air Squats

OR

Partner Option:
6 x 200m run (relay style)
60 DB Bench press (shared)
30 Renegade Rows (shared)
40 V-up/V-tucks (synchro)

1600m Row/Ski (shared)

100 Ring Rows (shared)

80 KB swings (synchro)

60 Air Squats (synchro)

FINISHER:
Tabata (20s ON,10s OFF x 8sets):
Empty barbell bicep curl

WEDNESDAY 12 NOV 25

It’s Superhero Theme Day! - Bring your inner hero to life — capes, masks, and all. Let’s celebrate strength, spirit, and a bit of fun while we crush today’s workout!

LIFTING:

Every 2:30 for 6 sets (15mins):

1 power snatch + 1 overhead squat + 1 hang power snatch + 1 overhead squat - Start at 50% or Power snatch and build over the sets

WORKOUT:

As many rounds and reps as possible in 9 minutes:

60 single arm dumbbell overhead walking lunge steps

50 single arm dumbbell shoulder to overhead

40 dumbbell box step ups,

Then…

As many echo bike calories as possible in the time remaining

THURSDAY 13 NOV 25

Tee Party Tuesday - Bring out your best (or worst!) T-shirt — the one with attitude, nostalgia, or just good laughs.

LIFTING:

Every 90 seconds for 10 sets, alternating between:

A: 3 front squats

B: 5 back squats

Perform all sets between 70-77% of your most recent one rep max front squat.

WORKOUT:

Death by burpee to plate

Perform 1 burpee at the 0:00. At the 1:00, perform 2 burpees. At the 2:00, perform 3 burpees etc… continuing in this fashion until you fail to complete the prescribed number of burpees in the given minute.

20min Time Cap (once you fail have minute rest then do half of your max every minute on the minute til the end)

FRIDAY 14 NOV 25

Grab your gym bestie or coach and match outfits. Double the fun, double the gains.

LIFTING:

Every 3 minutes for 5 sets:

3 reps of a three position deadlift 40-50 %

1 rep of a three position deadlift is 1 deadlift to 1” off the floor + 1 deadlift to just below the knee + 1 deadlift to full extension. Hold for one second at the finish of each position.

WORKOUT:

7 rounds for time: (17min Time Cap)

10 Dual Kettlebell Deadlifts

15m Farmer Carry

5 Bar Muscle Ups

SATURDAY 15 NOV 25

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 7am → Weightlifting Class

• 8am → Crossfit

SUNDAY 16 NOV 25

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

4pm - Join guest teacher Crystal with an hour of gentle stretching and yoga.  Cost $20.00  Reserve your spot through Wodify

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

2025 CHRISTMAS TIMETABLE: - Click here

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