🎅 2025 CHRISTMAS TIMETABLE: - CLICK HERE

🎅 Accepting votes until 10th of December, and award winners will be presented at our 505 Beer Mile & Christmas Party on the 12th December 2025 - CLICK HERE

🎅 RSVP NOW for the Christmas Party - CLICK HERE

MONDAY 08 DEC 2025

LIFTING:

Every 2 minutes for 8 sets: Deadlift

Sets 1-2: 3 reps - 70-75%

Sets 3-4: 2 reps - 75-80%

Set 5: 1 rep - 80-85%

Set 6: 1 rep - 85%

Set 7: 1 rep - 85%+

Set 8: 1 rep - 85%+

WORKOUT

2 minutes of work / 1 minute of rest for 5 sets (15mins total):

30 Double Dumbbell Hang Snatch

Max Box Jump Overs in the time remaining

TUESDAY 09 DEC 2025

WORKOUT:

AMRAP until 50 reps completed (17min cap):

200 meter run

Max unbroken set of strict pull ups

* continue to complete rounds until you have completed 50 strict pull ups

ACCESSORIES:

As many rounds and reps as possible in 7 minutes:

10 single unders

15/10 push-ups

20 single unders

15/10 push-ups

30 single unders

15/10 push-ups

40 single unders

15/10 push-ups

50 single unders

15/10 push-ups

Etc…

WEDNESDAY 10 DEC 2025

LIFTING:

Every 2:30 for 6 sets: Back squat

Set 1: 4 reps - 75%

Set 2: 3 reps - 80%

Set 3: 4 reps - 80%

Set 4: 3 reps - 85%

Set 5: 4 reps - 85%

Set 6: 3 reps - 85%+

WORKOUT - FOR TIME

30-20-10 reps of,

Barbell Front squats,

2 x Dumbbell Shoulder to overhead

Into…

15-10-5

Barbell Front squats,

2x Dumbbell Shoulder to overhead

THURSDAY 11 DEC 2025

LIFTING:

Every 2mins for 6 sets: Unbroken power clean

Set 1: 5 reps - 75%

Set 2: 4 reps - 80%

Set 3: 3 reps - 85%

Set 4: 5 reps - 80%

Set 5: 4 reps - 85%

Set 6: 3 reps - 85%+

WORKOUT:

8 rounds (round for round style with a partner) or 4 sets individually, rest 2mins after each set

18/14 calorie row or bike

4 wall walks

20 V-ups

FRIDAY 12 DEC 2025

Morning Classes at Normal | 3.30pm Class ONLY

Annual BEER Mile starts at 5.15pmish

LIFTING:

Every 2 for 6 sets: Unbroken Squat Snatch

Set 1: 5 reps - 75%

Set 2: 4 reps - 80%

Set 3: 3 reps - 85%

Set 4: 5 reps - 80%

Set 5: 4 reps - 85%

Set 6: 3 reps - 85%+

Masters: Power Snatch

WORKOUT:

For time:

150 double Unders

45 power snatches

15 Bar muscle ups

SATURDAY 13 DEC 2025

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 8am → Crossfit

SUNDAY 14 DEC 2025

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