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 17 NOV 25

LIFTING:

12min to build to a heavy complex

1 power clean + 1 squat clean + 1 front squat + 1 split jerk

Start at a 70% and build to a heavy complex with good technique and no misses.

WORKOUT:

As many rounds and reps as possible in 18 minutes: (solo)

4 hang clean and jerks,

8 toes to bar

12 box jump overs

Or

As many rounds and reps as possible in 18 minutes: (partner) split however

16 hang clean and jerks,

32 toes to bar

48 box jump overs

TUESDAY 18 NOV 25

PULLING POWER:

For quality:

0:00-4:00 - With partner - Max rope climb

4:00-5:00 - Rest

5:00-9:00 - With partner - Max Cal Row (30sec max efforts)

WORKOUT: For time (12min cap)

30 back rack alternating reverse lunge steps

200 meter farmer carry

20 back rack alternating reverse lunge steps

200 meter farmer carry

10 back rack alternating reverse lunge steps

200 meter farmer carry

WEDNESDAY 19 NOV 25

LIFTING:

Every 2:00 for 6 sets (12min):

1 power snatch + 1 squat snatch + 1 overhead squat

Start at a 70% and build to a heavy complex with good technique and no misses. Drop and reset between the power snatch and the squat snatch.

WORKOUT:

3 minutes of work / 1:30 minutes of rest for 4 sets (18 minutes):

AMRAP,

10 alternating dumbbell hang snatches,

7.5m handstand walk or 2 wall walks

30 double unders

THURSDAY 20 NOV 25

LIFTING:

Every 60 seconds for 12 sets, alternating between:

A: 2 Front squats

B: 4 Back squats

Perform all sets slightly heavier than week 1’s 3/5 rep load OR… between 75-80% of your most recent one rep max front squat.

WORKOUT:

3 Rounds for time:

300m Run

15 Dumbbell front squats,

12 Burpee pull-ups

FRIDAY 21 NOV 25

WORKOUT ‘Listen….Linda’: (25min cap)

10-9-8-7-6-5-3-4-2-1

Reps of

Power cleans

20-18-16-14-12-10-8-6-4

Dumbbell Floor Press

10-9-8-7-6-5-3-4-2-1

Sumo DL High Pulls

Flow: 10 Power cleans, 20 DB floor press, 10 Sumo DL High Pulls….. 9 PC, 18 Floor press, 9 SDLHP etc

SATURDAY 22 NOV 25

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 7am → Weightlifting Class

• 8am → Crossfit

SUNDAY 23 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