SUMMER RANGE IS HERE FOR
PRE-ORDERS
Summer’s Coming — and so is our new range! Pre-orders are NOW OPEN for our brand new Summer Collection! Fresh styles, lightweight comfort, and that perfect 505 vibe — designed to keep you cool in and out of the gym. Pre-orders close November 19th!Don’t miss out — secure your favourites here - https://crossfit505.com.au/products-list?ep_no=1

MONDAY 131025

LIFTING:

Every 2mins for 8 sets: Deadlift

Sets 1-2: 3 reps - 75–80%

Sets 3-4: 2 reps - 80-85%

Set 5: 1 rep - 85%+

Set 6: 1 rep - 85%+

Set 7: 1 rep- 85%+

Set 8: 1 rep - 85%+

—

WORKOUT:
3 Rounds for time

400 meter run

21 Sumo deadlift high-pull

15 Floor press

TUESDAY 141025

WORKOUT:

10 Rounds for time

10 Toes to bar

10 Box jump over / step down

10 Dumbbell Snatches

ACCESSORY:

For Quality:

9min EMOM

1min- 20-30sec L-sit or 30-40sec hollow hold

2min- 6-10 parallette shoot throughs or 8-10 evil wheels

3min- 20 HSH, WFHSH, Box Pike Position or Push Position shoulder taps

WEDNESDAY 151025

LIFTING:

Every 3 minutes for 6 sets: Overhead squat

Set 1: 3 reps - 75%

Set 2: 1 rep - 85%

Set 3: 3 reps - 75%

Set 4: 1 rep - 90%

Set 5: 3 reps - 75%

Set 6: 1 rep - 90%+

WORKOUT: 3 rounds for time:

15 Burpees over the bar

20 Handstand push-up

30 Barbell Lunge Steps

THURSDAY 161025

LIFTING:

Every 30 seconds for 10 minutes (20 sets):

1 Power Clean - 65-75%

WORKOUT: For time:

9-15-21-15-9

Hang Power Clean

Push Jerk

FRIDAY 171025

LIFTING:

Every 30 seconds for 10 minutes (20 sets):

1 Power Snatch - 65-75%

WORKOUT:

As many rounds and reps as possible in 7 minutes:

14 Air Squats

14 American Kettlebell Swings

SATURDAY 181025

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 7am → Weightlifting Class

• 8am → Crossfit Class

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

SAVE THE DATE:

SAT 1st November - Halloween Pairs Inhouse Competition - register here: https://crossfit505.com.au/product-details/product/655f0c91f707d3b4b769c81f

SAT 8th November - Hero WOD 8am - CHAD

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