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 3 NOV 25

ACCESSORIES:

3 sets for quality (10min cap)

3/3 single leg box/hurdle jump or 5 high box jumps

20 barbell hip thrusts at 50% of back squat

Low impact option:

6 deadball over shoulder throws for power 30/20kg

WORKOUT

3 rounds for total time:

100 double unders

50 wall-ball shots,

10 snatches

Rest exactly 1 minute between rounds.

TUESDAY 4 NOV 25

GYMNASTICS (12min cap)

3 sets for quality

30sec top of pull up hold

• bodyweight

• Foot assisted with a box

15/15 hip flexor raises over Dumbbell

WORKOUT

For time (22min CAP):

400 meter run

40 toes to bar

400 meter run

40 strict pull-ups

400 meter run

40 toes to bar

400 meter run

WEDNESDAY 5 NOV 25

WORKOUT:

12min Time Cap

Base- For time: 30 half range wall walks

Climb and Masters For time: 30 wall walks

Peak- For time: 30 wall complexes

- One wall complex is one wall walk + one wall facing handstand push-up at the top

LIFTING:

Every 2 minutes for 10 sets: # Clean

Sets 1-2: 3 reps - 70%

Sets 3-5: 2 reps - 80%

Sets 6-10: 1 rep - 85%+

- Build to a heavy single clean. Power or Squat

THURSDAY 6 NOV 25

WORKOUT:

For time with partner (25min cap):

50/40cal Machine

100 Sit ups

400m Sandbag Carry

100 V-ups

50 Sandbag to shoulder,

STRENGTH (10min cap)

3 sets - rest 90s between sets:

20m farmers hold DB walking lunge as heavy as possible

FRIDAY 7 NOV 25

WORKOUT:

As many rounds and reps as possible in 20 minutes:

5 ring dips

1 rope climb

5 strict burpees

20 Russian Kettlebell swings

TEAMS OF 3 for max cals (10mins):

P1 - 20s sprint effort on echo bike

10s transition time

P2 - 20s sprint effort on echo bike

10s transition time

P3 - 20s sprint effort on echo bike

10s transition time

Repeat for 10mins

SATURDAY 8 NOV 25

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 7am → Weightlifting Class

• 8am → Crossfit - Hero WOD - CHAD

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.

SATURDAY 9 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.

SAVE THE DATE:

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