CrossFit 4655 in Pialba, Queensland, Australia | Sport & recreation

CrossFit 4655

Locality: Pialba, Queensland, Australia

Phone: +61 415 861 813

Address: 4/7 Islander Rd 4655 Pialba, QLD, Australia

Website: http://www.crossfit4655.com.au/

Likes: 254

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• Sport & recreation
• Gym/Physical fitness centre

20.01.2022 Hi guys, Its Friday only 2 days left so make the most of it. Friday 21st August. Warm up:... 400m run rest 60 sec 400m run Strength: 3RM bench press WOD: 100x du's or 300x skips then 2x rounds of 21x deadlifts 100/70 kg 15x HSPU 9x wall balls then 100x du's or 300x skips Extras: snatch balance 5x5@80%

19.01.2022 hi guys, Just letting you all know that Saturday will be our last day officially, so make the most of the week and come on down. Tuesday 18th August. Warm up:... tabata wall balls Strength: a) 1RM strict press b) 3x3 BTN push press WOD: EMOM 15min 15x push ups 12x pull ups 9x deadlifts 100/70 kg Extras: 3x max effort KB swings 32/24 kg

14.01.2022 Hi guys, its our last day at crossfit 4655 tomorrow so come on down and give the last workout a try. Our last workout is: MURPH: In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.... MURPH: 1.6km run 100x pull ups 200x push ups 300x squats 1.6km run there will be scaled options so everyone can give it a go.

08.01.2022 Hi guys, our time is almost over so make the most of what we have left. Thursday 20th August. Warm up: 2x rounds of... 50x du's 25x walking lunges Strength: complex 5x sets of 2x power cleans 1x squat clean @80%1rm WOD: 3x rounds for time 10x clean and jerks 60/40 kg 15x knees 2 elbow 20x burpee broad jumps Extras: clean pulls 5x5 @100%

04.01.2022 Hi guys there's a nice mix on tomorrow so come on down and give it a go. Wednesday 19th August. Warm up: 3x rounds... 10x box step ups 10x push ups Strength: front squat 5x5 in between do 5 strict pull ups WOD: 12 min AMRAP 10x ring rows 10x box jump overs 24/20 inch 10x sit ups Extras: 3x15 ghd's