MOVE | EAT | LIVE
30DAY CHALLENGE
Our 30 Day Commit to Health – November Edition is all about creating balance: not just in your training, but in your mind, body, and soul.

Find out more here: https://crossfit505.com.au/cf505-30DayChallenge

MONDAY 271025

ACCESSORIES:

4 sets (18min cap)

30s Weighted wall sit

30 x Basketball Abs with 2.5-5kg plate

12/12 Bulgarian split squats 1 DB

20 Banded overhead tricep extensions

WORKOUT

2:00 ON/2min OFF x 4 sets (16min total)

12/10cal Row

15 Double Dumbbell Deadlifts

Max reps Chest to Bar pull-ups

TUESDAY 281025

LIFTING

Every 2mins x 6 sets (12mins):

Power snatch + Hang Power snatch + 2 pause overhead squats

Start at 50% and build over each set

WORKOUT

14min AMRAP

300m run

15 Burpees

5 Snatches

WEDNESDAY 291025

WORKOUT

4 rounds for time, share the reps/cals with a partner (25min cap):

40/30 cal echo bike or 36/28cal row

50 American KB swings

50 Toes to bar

LIFTING (12mins)

Build to a heavy 3 rep Box Squat

Start at 80% of your Back Squat and build over the sets.

Aim to complete 5-7 sets with 60-90s rest between

THURSDAY 301025

LIFTING:

Every 2:30mins x 10 sets (25min):

Alternate between

A: 6 Deadlifts at 75-80%

B: 6 Bench Press at 75-80%

WORKOUT:

3 x 3min AMRAPs, 1min rest between (11mins)

3 Dumbbell Thrusters

6 Box jump overs

9 Dumbbell Push Press

FRIDAY 311025

LIFTING (16min cap)

10-8-6-4-2

Power cleans

Increase weight each round, start at 65%.

Between sets complete 5 strict pull ups (add weight if possible).

WORKOUT: “Annie with a twist” (15min cap):

50-40-30-20-10

Double Unders

V-ups

*15m Handstand walk between each set

SATURDAY 011125

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 7am → Weightlifting Class

• 8am → Crossfit Class

• 4pm → Halloween Pairs Inhouse Competition

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

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.

SAVE THE DATE:

SAT 8th November - Hero WOD 8am - CHAD

1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time.
Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.

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