Every week our coaching team programs with intent — balancing strength, conditioning, midline work and pure grit so you leave fitter than you arrived. Here’s the full training week ahead at CrossFit Coorparoo, your community gym here in Brisbane’s inner south.

Whether you’re a seasoned member chasing a new deadlift PR or thinking about your first class, this is what training with us looks like. Scroll through, pick your battles, and come get after it.

Fully coached, every session — you’re never left to figure it out alone. Unlike a globo gym where you pay a membership and wander between machines, every class at CrossFit Coorparoo is led by a qualified coach who scales the workout to your body and ability. Whether you’re 25 or 55, carrying an old injury or coming back after years off, the coach adjusts the session so it works for you. You don’t need to know what you’re doing — that’s our job.

Programming with purpose, not random punishment. As this week’s schedule shows, our training is deliberately structured — aerobic power, squat volume, midline endurance, upper-body density — so you build genuine, balanced fitness over time rather than just getting smashed for the sake of it. There’s a plan behind every day.

A community that actually knows your name. This is the thing you can’t get from an app or a treadmill. Members train alongside each other, coaches remember your goals, and Saturday partner workouts turn strangers into training mates. For a lot of our members — particularly blokes over 40 juggling work and family — this ends up being the most consistent, genuinely social hour of their week.

Built for real people with real lives, especially men over 40. You don’t have to be fit to start. Most people who walk in haven’t trained properly in years. Everything is scalable, the coaching is patient, and the whole point is to make you fitter, stronger and more mobile for the life you’ve got outside the gym — carrying kids, staying pain-free, keeping up.

Inner-south local, not a faceless chain. We’re a genuine community box serving Coorparoo, Camp Hill, Greenslopes, Norman Park and Holland Park — not a franchise running a script. Nearly two decades of coaching experience sit behind the floor here, and that shows up in how people are looked after.

Results you can measure. Because sessions are structured and coached, you can actually track progress — a heavier deadlift, a faster benchmark time, an unbroken set of pull-ups. Real, visible proof you’re getting fitter, which keeps people showing up.

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Monday — Aerobic Power

We open the week building your engine. Today pairs heavy-but-crisp deadlift doubles with “Echo”, a relentless bike-and-pull-up piece that rewards a smart pacing strategy.

Strength: Deadlift Every :45 x 12 Sets

• 2 Reps @ 60% of 1RM

“” 4 Sets: 1:00 AMRAP / Rest 1:30

• Set 1: 15 Pull-Ups + Max Cal Machine Bike
• Set 2: Previous Cals + Max Pull-Ups
• Set 3: Previous Pull-Ups + Max Cal Bike
• Set 4: Previous Cals + Max Pull-Ups

Coach’s note: the round-to-round carryover means honesty pays off — bank the reps early and hold on.

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Tuesday — Squat Volume

A double-barrel squat day. Front squats prime the position, back squats add the load. Then “Jamais Vu” turns up the heat with single-arm thrusters and burpees.

Strength: Front Squat + Back Squat Every 2:00 x 3 Sets

• 3 Front Squats @ 75–80%

Directly into Every 2:00 x 3 Sets

• 3 Back Squats @ 70%

“V” For Time

• 15-12-9 Single Arm KB Thrusters (Right)
• 15-12-9 Line Facing Burpees
• 15-12-9 Single Arm KB Thrusters (Left)
• 15-12-9 Line Facing Burpees

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Wednesday — Midline Endurance

Two twelve-minute windows, back to back. “Doppelganger” hammers your core and your aerobic capacity in equal measure — pace the run so you can hold form on the sit-ups.

“” Each For Time

• 0:00–12:00: 1000m Run, 50 GHD Sit-Ups, 50 American KB Swings
• 12:00–24:00: 1000m Run, 50 AbMat Sit-Ups, 50 Alt DB Snatches

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Thursday — Upper Body Density

Press strength up top, then “Identity Crisis” stacks bench press, double-unders and a heavy farmers carry into a lung-busting interval.

Strength: Push Press + Push Jerk 8:00 EMOM

• 2+2 @ 60–70% of Push Press

“Identity Crisis” Every 4:00 x 3 Sets: For Time

• 10 Bench Press
• 50 Double Unders
• 150m Dual DB Farmers Carry

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Friday — Remembrance: “9/11” Tribute WOD

Friday we train with purpose. “9/11” is a tribute workout, and every rep is a chance to honour those we remember. Bring your grit and lean on the community around you.

“9/11” For Time

• Buy-In: 2001m Row

Then 9 Rounds:

• 11 Toes-to-Bar
• 11 Power Cleans
• 11 Wall Balls

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Saturday — Partner Grind

Bring a mate. “Familiar Stranger” is a two-person waterfall workout — share the load, chase your teammate, and make the long pieces fly by. Saturdays at CrossFit Coorparoo are our best community sessions of the week.

“Familiar Stranger” 2 Person Team, Waterfall Start 6 Rounds: For Time

• 400m Run
• 16 Hang Power Snatch
• 16 Back Rack Step-Ups

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Sunday — Strength EMOM

We close the week with steady, controlled strength. “Double Take” is a 30-minute EMOM that builds muscle and midline without wrecking you for Monday.

“Double Take” 30:00 EMOM (5 Rounds)

• Min 1: 12 Dual DB Bench Press
• Min 2: 4 Sandbag Cleans
• Min 3: 12 Dual KB Gorilla Rows
• Min 4: 50/50ft Single Arm OH Carry
• Min 5: :45 Plank Hold
• Min 6: Rest

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Train With Us at CrossFit Coorparoo

That’s your week. Every session is fully coached, scalable to your level, and backed by one of Brisbane’s most welcoming fitness communities.

New to CrossFit? You don’t need to be fit to start — you get fit by starting. Come try a class and see what training at CrossFit Coorparoo is all about.

👉 Book your free intro session today — [contact us here] or drop into the box at 1/44 Harries Road, Coorparoo.

See you on the floor.

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Did you know the Berenstain Bears were never actually the “Berenstein” Bears? Or that Darth Vader never said “Luke, I am your father”? These famous false memories — known as the Mandela Effect — are the theme running through this week’s programming at CrossFit Coorparoo.

Whether you’re a seasoned member from Coorparoo, brand new to training and living just around the corner in Greenslopes, or you’ve been meaning to try functional fitness for years in Norman Park or Holland Park, this week has something to challenge every level. Here’s your full breakdown, day by day.

Monday — Snatch + Intervals

We open the week building explosive power off the floor.

Weightlifting: Power Snatch A 12-minute EMOM alternating between technical barbell work and midline strength:

• Minute 1: 3 Power Snatch @ 70–80% of your 1RM
• Minute 2: 10–15 Toes to Bar

“Shazaam” — Every 3:00 x 4 Sets, For Time

• 200m Run
• 10 Single-Arm Devil’s Press
• 10 Lateral Burpees over Dumbbell

A short, sharp conditioning piece with built-in rest so you can move fast and hold quality reps. Perfect for beginners who want a scalable full-body burner.

Tuesday — Chipper

One long, satisfying grind that you chip away at from top to bottom and back again.

“Mirror, Mirror” — For Time

• 50 Double-Unders
• 40 Wall Balls
• 30 Med-Ball Box Step-Overs
• 20 Strict Handstand Push-Ups
• 100 Double-Unders
• Then reverse the ladder back up

A true test of pacing and grit. Every movement scales, so don’t be put off by the handstand push-ups — our coaches will find the right version for you.

Wednesday — Max Reps

Weightlifting: Power Clean + Front Squat + Power Clean A 14-minute EMOM building load through a complex:

• Minute 1: 1 Power Clean + 2 Front Squats + 1 Power Clean
• Minute 2: 3 Seated Box Jumps to a High Box

“No, I Am Your Father” — 3 Sets: AMRAP at each station

• Set 1: 1:00 each — Set 2: :45 each — Set 3: :30 each
• Station 1: Deadlift
• Station 2: Strict Pull-Up
• Station 3: Box Jump
• Rest :30 after each station

Descending work windows keep the intensity high while you accumulate quality reps across three classic strength movements.

Thursday — Press + Volume

Strength: Bench Press Every 2:00 x 5 Sets, working across a wave of percentages:

• Set 1: 7 reps @ 70%
• Set 2: 5 reps @ 75%
• Set 3: 3 reps @ 80%
• Set 4: 5 reps @ 75%
• Set 5: 3 reps @ 80%

“The Missing Monocle” — 16:00 EMOM

• Minute 1: 16/12 Calorie Bike
• Minute 2: 20/15 Push-Ups
• Minute 3: 20 GHD Sit-Ups
• Minute 4: Rest

Steady pressing strength followed by an engine-and-midline builder. The built-in rest minute makes this one accessible for all levels.

Friday — Squat + Engine

Strength: Back Squat Every 3:00 x 4 Sets:

• 8 reps @ 67–72% (all four sets)

“Looney Toons” — For Time, 3 Rounds

• 400m Run
• 21 American Kettlebell Swings
• 12m Single-Arm Overhead Walking Lunge

End the working week strong: heavy-ish squats to build your base, then a running-and-kettlebell triplet to test your engine on the streets of Coorparoo.

Saturday — Partner WOD

Bring a mate, bring your energy — Saturdays are our favourite session of the week.

“Berenstein Bears” — Partner, For Time

Choose your bear:

• Papa Bear: 4 Rounds of 5 Power Cleans, 10 Burpee Box Jump-Overs, 15 Pull-Ups, then 1000/900m Row
• Mama Bear: 3 Rounds of 10 Power Cleans, 10 Burpee Box Jump-Overs, 12 Pull-Ups, then 1000/900m Row
• Baby Bear: 2 Rounds of 15 Power Cleans, 10 Burpee Box Jump-Overs, 9 Pull-Ups

Split the work with your partner, cheer each other on, and finish the week with a proper community sweat. New faces from Norman Park and Holland Park always welcome — this is the perfect class to try first.

Sunday — Midline

Weightlifting: Split Jerk A 12-minute EMOM focused on control and precision:

• 1 Rep with a 2-second pause in the catch
• Start @ 60% of your 1RM and build with consistent form

“False Memory” — For Time

• 50-40-30-20-10 Double-Unders
• 50-40-30-20-10 AbMat Sit-Ups
• 5-4-3-2-1 Wall Walks

A skill-and-core finisher to round out the week. Overhead stability plus a big midline hit — the ideal way to reset before Monday.

New to CrossFit? Start Here

Every workout above can be scaled to your ability, whether you’re chasing your first pull-up or your next PR. Our experienced coaches tailor each session so you train hard and train smart.

CrossFit Coorparoo is proud to be the home of functional fitness for Brisbane’s inner south — welcoming members from Coorparoo, Camp Hill, Greenslopes, Norman Park and Holland Park. More than a gym, we’re a community that shows up for each other every single day.

Ready to give it a go? Book your free intro session today and come see what all the fuss is about — no false memories required.

See you on the floor. 💪

This week at CrossFit Coorparoo we’re hitting heavy back squats, a deadlift-and-bench pairing, an Olympic lifting session built around the clean and jerk, and a three-person team chipper to close out Saturday. Whether you’re chasing strength numbers or just want to move well and sweat with a great community on Brisbane’s southside, here’s the full week of programming, Monday through Sunday.

Every session below scales to your level. New to CrossFit or coming back after a break? Our coaches will adjust loads, reps and movements so you get the same stimulus safely. If you’re not a member yet, this is exactly the kind of week you can expect at our Coorparoo gym — book a free intro session and come try it out.

Monday — Squat + Sprint

Strength: Back Squat Every 2:00 x 6 Sets

• Set 1/3/5: 6 Reps @ 70%
• Set 2/4/6: 3 Reps @ 80%

“Business Time” 6 Sets: 1:00 AMRAP

• 10 Toes to Bar
• Max Thrusters
• Rest 1:00 between sets

A classic strength-then-conditioning day. The back squat wave builds volume and intensity, then “Business Time” tests your grip, midline and legs under fatigue.

Tuesday — Deadlift + Bench + Grip

Strength: Deadlift + Bench Press Every 1:30 x 10 Sets (Alternating) — 5 Sets Each

• 8 Reps @ 60% building up to 5 Reps @ 70%+

“Think About It” Every 4:00 x 3 Sets

• 100m Farmers Carry
• 12 Burpee to High Target
• 20/14 Cal Bike

Upper and lower body strength paired with a grippy, lung-busting triplet. The farmers carry keeps the grip theme running all session.

Wednesday — Leg Stamina

“Community Cup E4” 2 Rounds For Time

• 150 Double Unders
• 100 Air Squats
• 50 Alternating DB Snatches

A pure engine and leg-stamina test. Pace the double unders, break the air squats early, and keep the dumbbell snatches steady.

Thursday — Pull Strength + Midline Run

Gymnastics / Skill: Strict Pull-Up Every 1:30 x 6 Sets

• Option A: 5 Weighted Pull-Ups
• Option B: Max Unbroken Strict
• Option C: 5 Jumping + Slow Eccentric

“Robots” Every 4:00 x 4 Sets

• 15 GHD Sit-Ups
• 200m Run
• 10/7 Push-Up Renegade Row
• 200m Run

Build real pulling strength with the strict pull-up work, then challenge your midline and aerobic capacity across four hard intervals.

Friday — Clean and Jerk

Weightlifting: Clean and Jerk Complex Every 2:00 x 6 Sets

• 1 Clean Deadlift + 2 Low Hang Power Cleans + 1 Split Jerk
• @ 65%+ of limiting lift

“Inner City Pressure” For Time

• 500/450m Row
• 15 Clean and Jerks
• 500/450m Row
• 12 Clean and Jerks
• 500/450m Row
• 9 Clean and Jerks

Olympic lifting to open, then a rowing-and-barbell descending ladder to finish the week strong. Keep those clean and jerks moving in smooth, confident singles.

Saturday — Team Chipper

“Hiphopopotamus vs. Rhymenoceros” 3-Person Team For Time

• Station 1: 180 Wall Balls + 45 Wall Walks
• Station 2: 180 Box Jump-Overs + 180 American KB Swings
• 2 athletes work / 1 rests at all times

Saturday is community day. Grab a crew, share the load across the stations, and enjoy the best part of CrossFit — training hard alongside your mates.

Sunday — Active Recovery

“Bowie” 24:00 EMOM

• Min 1: 6 Burpee Pull-Ups
• Min 2: 12 DB Bench Press
• Min 3: 6 Shuttle Runs
• Min 4: 12/9 Cal Bike

A steady, moving-meditation style EMOM to flush out the week. Keep the intensity conversational and enjoy the movement.

Train With Us at CrossFit Coorparoo

Every workout above is coached, scalable and suitable for all fitness levels. Our Coorparoo community has spent nearly two decades building strength, fitness and friendships — and we’d love for you to be part of it.

📍 CrossFit Coorparoo — 1/44 Harries Road, Coorparoo, Brisbane

New to CrossFit? Book your free intro session today and let one of our coaches show you the ropes. Already training elsewhere on Brisbane’s southside? Drop in for a class and see the difference community coaching makes.

If you train at CrossFit Coorparoo — or you’re thinking about giving CrossFit in Brisbane a go — here’s exactly what’s on the whiteboard this week. It’s a big one: we open with a full strength test, roll through three classic benchmark workouts, throw down a fun Saturday WOD, and finish with a proper recovery session on Sunday.

Every workout below can be scaled to suit any level, so don’t be put off by the numbers. Our coaches adjust loading, reps and movements on the fly — you just show up and we’ll take care of the rest. Here’s the week ahead.

Monday — Strength Testing: CrossFit Total

Strength: CrossFit Total 40:00 to establish:

• 1RM Back Squat
• 1RM Strict Press
• 1RM Deadlift

We’re kicking the week off with the classic CrossFit Total — your best single-rep back squat, strict press and deadlift added together for one number that tells you exactly where your raw strength sits. Ramp up in small jumps, take full rest between heavy attempts, and treat every lift as a chance to log a new personal best. Write your total on the board — this is a benchmark we come back to, so today’s number is the one to beat next time.

Tuesday — Gymnastics Density: Toes-to-Bar

Gymnastics Skill: Toes-to-Bar Progressive drill series — passive hang to full toes-to-bar build.

“Hang Ten” 20:00 AMRAP:

• 5/4 Strict Pull-Ups
• 10 Toes-to-Bar
• 15/11 Cal Bike
• 5 Devil’s Press

Tuesday is all about the hang. We’ll spend time building your toes-to-bar from the ground up — grip, hollow position and the kip rhythm — before testing it under fatigue in “Hang Ten.” Newer athletes can swap toes-to-bar for hanging knee raises and pull-ups for ring rows or band-assisted reps. Pace the bike as your “rest” and keep the devil’s press smooth rather than rushed. Consistent rounds win here.

Wednesday — Barbell Cycling: Snatch + Karabel

Weightlifting: Power Snatch + Hang Squat Snatch Every 1:30 x 6 sets:

• 1 Power Snatch + 2 Hang Squat Snatches

“Karabel” 10 rounds for time:

• 3 Power Snatch
• 15 Wall Ball

The complex up top sharpens your positions and turnover before we let the barbell fly in “Karabel,” a genuine benchmark that rewards efficient snatching and a big engine. Pick a snatch load that’s challenging but stays fast and technical — this isn’t the day to grind ugly reps. Break the wall balls early and often so you keep moving, and chase unbroken snatches on the barbell. Scale reps or load to keep each round under a minute or so.

Thursday — Strength + Stamina: Bench & White Water

Strength: Bench Press 3RM baseline test.

“White Water” Every 5:00 x 3 sets:

• 500/450m Row
• 50ft Dual DB Farmers Walking Lunge
• 5 Wall Walks

We test a 3-rep-max bench today — a great upper-body strength marker that doesn’t get tested nearly enough. Then it’s into “White Water,” an interval piece where your score is really how much you have left in the tank each round. The five-minute window gives you a chance to recover, so push the row, stay tall through the loaded lunges, and keep those wall walks controlled. Scale wall walks to inchworms or shoulder taps as needed.

Friday — Power + Sprint: Power Clean & Wipeout

Weightlifting: Power Clean 15:00 to establish 1RM Power Clean.

“Wipeout” For time:

• 30 Power Cleans
• 800m Run
• 30 Bar-Facing Burpees

Friday brings the fireworks. Find a heavy single power clean, then flip straight into “Wipeout” — a sprint that starts heavy and ends with your lungs on fire. Choose a barbell you can move in quick sets of 3–5, settle into a steady 800m run, then just keep chipping away at the burpees. It’s short, it’s spicy, and it’s a brilliant way to close out the training week.

Saturday — Individual

For time (in pairs): 40 Pull-Ups — then — 5 rounds of:

• 14 Front Squats, 60/40 kg
• 20 Toes-to-Bar
• 14 Alternating Dumbbell Snatches, 22.5/15 kg Rest 1 minute.

Grab a mate — Saturday is our partner comp, and the energy is always the best of the week. Split the work however suits your team: one partner works while the other rests, or trade sets to keep the bar and dumbbell moving. The one-minute rest between rounds is your chance to reset and go again hard. Scale loads and reps to keep both partners moving and in the fight. New faces and drop-ins are always welcome for this one.

Sunday — Bodybuilding Recovery: The Channel

“The Channel” 30:00 EMOM (5 rounds):

• Min 1: 8/8 Single-Arm DB Z-Press
• Min 2: 12 DB Box Step-Overs
• Min 3: 10 Dual KB Gorilla Row
• Min 4: 12 Dual KB Deadlift
• Min 5: :45 Plank Hold
• Min 6: Rest

We finish the week with an accessory-focused recovery session. “The Channel” is all about controlled reps, quality positions and getting blood into hard-working muscles — nothing here should be a grind. Choose moderate loads, own every rep, and use it to flush out the week and get your body ready for the next one.

Train With Us at CrossFit Coorparoo

Whether you’re chasing a new back squat PB, your first toes-to-bar, or just a fitter and stronger version of yourself, there’s a spot for you at CrossFit Coorparoo. We coach every session, scale every workout, and make sure you’re training safely and getting results — no matter your starting point.

New to CrossFit? Your first session is on us. Book your free trial today and come find out why members have called CrossFit Coorparoo home for nearly 20 years.

📍 1/44 Harries Road, Coorparoo, Brisbane 👉 Book your free trial — get in touch to lock in your first class.

Let the banter begin

After party and winner announcement will be at Beyond the Pale from early afternoon!!!

CLASS POINTS
This year you will only be able to attend 1 scheduled timetable class a day. For example, if
you attend the 5am class you cannot attend another scheduled class that day. However!! A
scheduled timetable class + Open gym attendance is encouraged for bonus points.
Attending a class you receive the following points
10 – Attending a class
10 – Wearing your team colour
These points are then added to your workout class score. Example Monday: Strength
Deadlift my heaviest lift was 100kg
My personal score would be 10 + 10 + 100 = 120

TEAM Score is all personal scores for that class time added up!
At the end of each class and end of each Day there will be a Winning Team for daily class WODS. This is the team
with the highest accumulation of team classes points for that day. (all Team scores from
5am, 6am, 7am, 9:30am, 4:30pm, 5:30pm and 6:30pm added up)
Daily Points
1st 1000
2nd 800
3rd 600
4th 400
5th 200

OPEN GYM WOD POINTS
Open gym WODs (BONUS WOD + MEGA WOD) are to be completed outside of class times
and or upstairs. Main class floor is for classes only (Must be completed at the gym NOT at home or
another gym)

These will be daily programmed WODs that can be completed in open gym time to achieve extra
points.

Completion of the open gym WODs Bonus and Mega provide participation points

Bonus WOD = 20 bonus points
Mega WOD = 50 bonus points

ONLY PERMITTED TO COMPLETE 1 BONUS & 1 MEGA WOD ON THE DAY ITS
PROGRAMMED. Example: you can’t complete Monday mega WOD on Tuesday or complete
Wednesday bonus WOD 3 times for 3 times the points.

You must register your bonus or mega WOD participation/completion on the designated Bonus/Meg WOD whiteboard

FIRE BREATHER BONUS POINTS:
WIN A MEGA WOD AND YOUR TEAM GETS A FURTHER 150 POINTS
Must be complete RXD
Score must be entered into BTWB!
A mega WOD winner for the day will be male and female

SOCIAL MEDIA POINTS
Post a Pic to Facebook and or Instagram and receive 5 points

Must tag Crossfit Coorparoo or check in to CrossFit Coorparoo with your colour

Can be a post, reel or story

1 post per day

BTWB POINTS
Over the past 7 months your entry of daily WODs have been accumulating points toward Colour Week winning team points will be as follows

1st 1000
2nd 800
3rd 600
4th 400
5th 200

DEDUCTIONSSSSSS

Points can be deducted at the coaches discretion for late to class, talking during brief etc etc etc

Looking for a CrossFit gym in Coorparoo or Brisbane’s inner south-east? Here’s exactly what our members are training this week — because we believe you should see the programming before you ever walk through the door. Every session is coached, scaled to your level, and built on a structured weekly plan that balances strength, skill, and conditioning.

This week’s theme: weathering the storm. From “Headwinds” to “First Drops”, the workouts build across the week — barbell cycling, gymnastics skill work, and a cracking 3-person partner workout to finish.

Here’s the full breakdown.

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Monday — Snatch + Barbell Cycling

Weightlifting: Snatch Every 2:00 x 6 sets, working through two waves of 3/2/1 reps — Wave 1 at 70–85%, Wave 2 at 75–90%. Wave loading is one of the best ways to build confidence under heavier snatches: each single primes the nervous system for the next wave.

Workout: “Headwinds” Repeating 3:00 AMRAP — 15/11 cal Echo Bike, 10 power snatches, then max bar facing burpees. Rest 1:00 and go again until you hit 50 burpees or the 15:00 cap.

This one’s a pacing puzzle. Sprint the bike too hard and the burpees disappear. Smart athletes settle into a strong-but-sustainable bike pace and pick up burpees in small, consistent chunks.

Tuesday — Upper Body + Midline

Strength: Bench Press Every 2:30 x 4 sets of 5 reps at 75%. Straightforward, honest pressing volume.

Workout: “Still Water” A 15:00 EMOM rotating through rowing calories, GHD sit-ups, wall walks, and renegade rows — with a built-in rest minute every fifth round. Deceptively spicy midline work. Your shoulders and trunk will know about it by round three.

Wednesday — Legs + Grip Stamina

Strength: Back Rack Reverse Lunges Every 2:30 x 4 sets of 10 alternating reps. Unilateral leg strength is the quiet hero of injury-proofing — especially for anyone over 40 who runs, rides, or chases kids around.

Workout: “Rolling Thunder” 10:00 AMRAP of 50 double unders, 25 wall balls, and a 100ft farmers carry. Grip, legs, lungs — pick two, because you won’t have all three by the end.

Thursday — Gymnastics + Bodyweight

Skill: Rope Climb Technique Coached progressions for every level — whether you’re learning your first wrap or working towards legless climbs. This is the kind of skill work that separates a coached CrossFit class from training alone.

Workout: “Cloud Cover” Every 3:00 x 5 sets: 3 rope climbs, 12 box jump overs, 15 toes to bar. Interval-style so you get quality reps with enough recovery to keep movement sharp.

Friday — Barbell Cycling

Strength: Sumo Deadlift Every 1:30 x 6 sets of 4 at 80–85% — a deload touch off our recent 5×5 testing. Deloads aren’t slacking off; they’re where the adaptation actually happens.

Workout: “Storm Warning” 3 rounds for time: 400m run, 15 hang power cleans, 10 front squats, 5 thrusters. A classic descending barbell scheme — the reps drop each movement, but the thrusters make sure you earn it.

Saturday — Partner Endurance

Workout: “Ground Swell” 3-person waterfall, 24:00 AMRAP: row cals, Echo Bike cals, alternating DB hang snatches, push-ups. You flow through stations behind your teammates, so the pace stays honest and the banter stays loud.

Saturdays at CrossFit Coorparoo are our biggest community sessions of the week — if you’ve been thinking about trying a class, this is the one to visit. Bring a mate.

Sunday — Jerk + Aerobic Density

Weightlifting: Split Jerk Every 2:00 x 5 sets of 3 at 70–75%, dialling in footwork and overhead position.

Workout: “First Drops” 15:00 AMRAP of shuttle runs, strict handstand push-ups, AbMat sit-ups, and single-arm overhead carries. A perfect Sunday flush — aerobic, skill-based, and easy on the joints.

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Why Structured Programming Matters

Anyone can write a hard workout. What builds real, lasting fitness is a week that fits together: snatch waves on Monday setting up barbell cycling on Friday, pressing volume on Tuesday supporting the handstand work on Sunday, and recovery built in deliberately.

That’s what you get at CrossFit Coorparoo — professional coaching, proven programming, and a community of everyday people (plenty of them busy parents and 40-somethings) getting genuinely fitter every week.

Try a Class This Week

We’re located at 1/44 Harries Road, Coorparoo, just minutes from Camp Hill, Greenslopes, Holland Park, Norman Park and Woolloongabba. Every workout above can be scaled for complete beginners — our coaches do it every single day.

Book your free intro session today and come see why we’ve been Coorparoo’s home of CrossFit for nearly two decades.

CrossFit Coorparoo — Strength. Community. Consistency.

Some weeks we chase the clock. This week, we’re chasing strength — and the conditioning is built to make it stick.

There’s a strong CrossFit Games thread running through the next seven days, from a squat clean ladder pulled straight from the 2012 Games to a remixed 2009 chipper and a partner mash-up on Saturday. If you’ve ever wanted a taste of what the sport’s biggest tests feel like (scaled to you, of course), this is your week.

Here’s how it breaks down.

Monday — Strict Press + “Hat Trick”

We open the week with pure pressing strength: strict press every 2:30 across 4 sets, working down 10-8-6-4 reps. As the reps drop, the load climbs. No leg drive, no cheating — just shoulders doing honest work.

Then the engine turns on with “Hat Trick”: every 5 minutes for 3 rounds, you’ll knock out shuttle runs, 20 wall balls, 8 alternating dumbbell snatches, and more shuttle runs. The challenge we’re setting? Unbroken wall balls, every set. Pick a target and hold the line.

Tuesday — Squat Clean Ladder + Front Squats

This is the big one for the barbell lovers. Part A is a direct adaptation of the 2012 CrossFit Games Squat Clean Ladder — one squat clean every 30 seconds for 12 sets, with the weight climbing as you go. It’s a test of composure as much as strength: how heavy can you stay smooth?

Part B backs it up with front squats every 2 minutes across 6 sets in a 7-5-3 wave, run through twice. Wave loading like this lets you touch heavier weights on the second pass, when your nervous system is primed.

No conditioning piece today — and that’s deliberate. We honour the strength intent. Recover, refuel, and come back ready.

Wednesday — Handstand Skills + “Echo Press”

Midweek is about skill and pressing stamina. We start with 10–15 minutes of handstand play time: freestanding holds, parallette work, pirouettes, and box drills. Whether you’re kicking up for the first time or chasing a freestanding walk, there’s a progression for you.

Then “Echo Press”: 5 rounds of a 90-second AMRAP — sprint 15/12 calories on the Echo bike, then max-rep dumbbell bench press with whatever time remains, followed by 90 seconds of rest. The strategy is simple to say and hard to do: sprint the bike, then control the bench.

Thursday — “Run Row Run”

A classic aerobic endurance test: 3000m run, 2000m row, 1000m run, for time. No barbells, no gymnastics — just you, your pacing, and your lungs.

The coaching cue for the day: settle into a sustainable pace early. The athletes who blow up on the first run pay for it on the rower. This is a session where discipline in the first 10 minutes buys you speed in the last 5.

Friday — Ring Muscle-Ups + “CGE8 2009 Remix”

Friday brings our ring muscle-up progression — banded muscle-ups and the feet-over-PVC drill — so everyone from first-timers to seasoned kippers has something to work on.

Then we throw down with a Games-era chipper: 30 power cleans, 30 toes-to-bar, 30 box jumps, 15 ring muscle-ups, 90 double unders, 15 thrusters, 30 pull-ups, 30 bar-facing burpees, and 30 front rack lunges. It’s long, it’s honest, and it rewards the athlete who builds a strategy before the clock starts — and sticks to it when things get spicy.

Saturday — Partner Games Mash-Up

Grab a mate. “091022 Games Mash-Up” is a two-station partner workout: Station 1 is 4 rounds of wall walks, kettlebell swings, and medball sit-ups; Station 2 is 7 rounds of deadlifts and strict handstand push-ups. Both partners complete both stations.

Saturday sessions at CrossFit Coorparoo are the best energy of the week — loud music, shared suffering, and coffee after. If you’ve been thinking about trying a class, this is the one to visit.

Sunday — “Spirit of the Games” EMOM

We close the week with muscular stamina and aerobic recovery: a 24-minute EMOM rotating through a 150m run, a round of Strict Cindy (strict pull-ups, push-ups, air squats), a 15/12 calorie row, and a 150ft farmers carry.

It’s steady, honest movement — the kind of session that flushes the legs, keeps the engine ticking over, and sets you up to attack Monday again.

Why We Program This Way

Strength and conditioning isn’t about smashing yourself every day. It’s about intelligent waves: heavy strength work when you’re fresh, skill development midweek, aerobic capacity to build your base, and structured recovery so it all compounds.

That’s what a week at CrossFit Coorparoo looks like — Games-inspired, coach-led, and scaled to every single person who walks through the door, whether you’re 25 and chasing a muscle-up or 45 and chasing your kids around the backyard.

Train With Us in Coorparoo

CrossFit Coorparoo has been building fitter, stronger locals for nearly 20 years at 1/44 Harries Road, Coorparoo. Every class is coached, every workout is scalable, and your first session is free.

Book your free intro at [insert booking link] or drop in and say g’day — we’ll take care of the rest.

Looking for CrossFit classes in Coorparoo or on Brisbane's southside? Here's exactly what our members are training this week. Every session is coach-led, scalable for all fitness levels, and built around a simple idea: get strong, build your engine, and have a great time doing it.

MONDAY — Olympic Lifting + Intervals

We open the week on the platform: power snatch plus squat snatches every two minutes for five sets, dialling in speed and positions. Then "Collateral" — a 12-minute EMOM alternating max-calorie rows with max overhead squats, with built-in rest so you can attack every work minute. Core accessory work (Russian twists, rotational medball slams, KB side bends) finishes the session.

TUESDAY — Strength + Gymnastics Skill

A heavy pairing of sumo deadlift clusters and strict press, alternating stations every two minutes. Conditioning is "Source Code": wall walks, Russian kettlebell swings and box jumps in a 12-minute EMOM. The focus is quality reps, not racing the clock. Glute ham raises and single-arm dumbbell work round it out.

WEDNESDAY — Running + Threshold Engine

Pure conditioning day. "Drive" is six rounds of a 3:30 AMRAP: 400m run, descending burpees to plate, then max calories on the bike, with two minutes' rest between sets. Goal: hold a consistent sub-2:00 run every round. Lower-leg and knee-health accessories (calf raise isos, banded knee extensions, bird dogs) support your running.

THURSDAY — Bar Muscle-Up Skill Day

Ten minutes of bar muscle-up practice — three reps every minute, with scaled progressions for anyone still chasing their first rep. Then "Memento": a fast 7-minute AMRAP of toes to bar, power clean and push jerks, and double unders. Lat and arm accessory work caps it off.

FRIDAY — Front Squats + Leg Stamina

Ten quick sets of three front squats every 90 seconds — big volume, smooth breathing. Then "Warrior": six rounds of dual kettlebell front rack walking lunges, push-ups and air squats. Aim for unbroken lunges and a steady pace. Chest and core accessories to finish.

SATURDAY — Partner Day

Grab a mate for "Partner Bradshaw": 20 rounds relay-style of handstand push-ups, deadlifts, pull-ups and double unders. Tag in, tag out, go big on unbroken sets. The best atmosphere of the week — new to the gym? Saturday is the perfect first class.

SUNDAY — 30-Minute Engine Builder

"Everything Everywhere All at Once": a 30-minute EMOM cycling through rowing, GHD sit-ups, ski erg, burpee box jumps and farmers carries. Pick a sustainable pace, keep transitions to 15 seconds, and grind. Sandbag holds and plank work close out the week.

WHY TRAIN WITH US?

CrossFit Coorparoo has been serving Brisbane's southside community for over a decade with expert coaching, structured programming like this every single week, and a member community 170+ strong. Whether your goal is your first pull-up, a snatch PB, or just feeling fit again, every workout scales to you.

READY TO START?

Book your free trial class at CrossFit Coorparoo — 1/44 Harries Road, Coorparoo QLD. Minutes from Camp Hill, Greenslopes, Norman Park and Holland Park. Come see why we're one of Brisbane southside's favourite gyms.

This Week’s Training at CrossFit Coorparoo: Snatches, Hero WODs and Serious Strength

This Week’s Training at CrossFit Coorparoo: Snatches, Hero WODs and Serious Strength

If you’re searching for a CrossFit gym in Coorparoo that actually programs with intent, here’s a look at exactly what’s on the whiteboard this week at CrossFit Coorparoo. We’ve been coaching this community for 17 years, and every session is built to balance heavy barbell work, engine-building conditioning and the accessory work that keeps you healthy and progressing long term.

Whether you’re a seasoned member or a local from Coorparoo, Camp Hill, Greenslopes or Norman Park weighing up your first session, this is the kind of week you can expect when you train with us. Here’s the full breakdown, day by day.

Monday – Snatch + Sprint

We open the week with the most technical lift in the gym. Snatch work comes first as a strength piece, then we flip straight into a short, stingy sprint workout.

Weightlifting: Snatch Every 2:00 x 6 sets 4-4-3-3-3-2 reps (60–85%)

“” – For Time 12-9-7 Power Snatch Burpee Box Jump Overs

Tuesday – Press + Pull + Carry

A true upper-body strength day, paired with a grippy interval workout that tests your engine and your hold.

Strength: Strict Press + Weighted Strict Pull-Ups 10:00 EMOM Min 1: 8 Strict Press Min 2: 3–5 Weighted Strict Pull-Ups

“” – 5 Sets For Time 12/9 Cal Bike 16 AbMat Sit-Ups 8 Dual DB/KB Hang Clean and Jerk 25/25ft Mixed Rack + Overhead Carry Rest 1:00 / :50 / :40 / :30 between sets

Wednesday – Front Squat + Barbell Cycling

Legs and lungs. Heavy front squats up front, then a fast-moving AMRAP that rewards smooth, consistent barbell cycling.

Strength: Front Squat Every 2:30 x 6 sets 8-7-6-5-4-3 reps (65–90%)

“” – 8:00 AMRAP 2 Squat Cleans 4 Deadlifts 24 Double Unders

For Quality, 3 Sets 10 Barbell Hip Thrust :40 Face-Up Chinese Plank Hold

Thursday – Pump Conditioning

A longer, muscular conditioning piece. This one builds work capacity while loading the upper body and grip.

“” – 20:00 AMRAP 3 Wall Walks 18 American Kettlebell Swings 12 Dual DB Bench Press 30ft Farmers Carry Walking Lunge

Friday – Lactate Threshold

End-of-week engine work. Two threshold intervals back to back to push your aerobic ceiling.

4 Sets: 3:00 AMRAP 400m Run Max Cal Bike Rest 1:00 3:00 AMRAP 400m Run Max Cal Row Rest 1:00

Saturday – Ring Muscle-Ups + Hero

“Tom” (Partner Version) – 25:00 AMRAP 7 Muscle-Ups 11 Thrusters 14 Toes-to-Bar

Sunday – Strength + Hypertrophy

We close the week with a longer EMOM that hits the major lifts and builds quality muscle.

“” – 32:00 EMOM Min 1: 5 Deadlifts Min 2: 8–10 Bench Press Min 3: 8/8 Half-Kneeling KB Rotational Chop and Lift Min 4: :40 Weighted Plank

Train With Us at CrossFit Coorparoo

This is one week of structured, coach-led programming at CrossFit Coorparoo. Every class is scalable for all levels, so you don’t need to be fit before you start. Our job is to get you there.

If you’re looking for a CrossFit gym near Coorparoo, Brisbane, that combines real strength training, smart conditioning and a supportive community, come and see what a session feels like. New members are always welcome.

Book your free intro session today and let’s get to work.

If you train at CrossFit Coorparoo, you’ll spot the theme straight away this week — every workout is named after a Leonardo DiCaprio film. From Wall Street greed to a frozen wilderness, we’ve built a full seven days that hit Olympic lifting, gymnastics, aerobic capacity, and a partner finisher to close out the week.

Whether you’re a long-time member or thinking about your first session at our Coorparoo box, here’s exactly what’s coming up. Train with us at 1/44 Harries Road, right in the heart of Coorparoo and minutes from Camp Hill, Greenslopes, Norman Park, Stones Corner and Holland Park.

Monday — Olympic Lifting + Gymnastics

We open the week building barbell power. The weightlifting piece is a clean and jerk complex: every 2:30 for five sets you’ll hit one power clean, one hang squat clean and one split jerk, rest briefly, then finish with one squat clean and one split jerk. Then comes “The Wolf” — a 10-minute EMOM alternating 10 thrusters in the first minute and max bar muscle-ups in the second. Your score is total reps. Greed is good when it comes to muscle-ups.

Tuesday — Aerobic Capacity

“Catch Me If You Can” is a chase against the clock. Every 15 minutes for two sets you’ll run 800m, knock out 40/30 calories on the echo or rower, run 400m, hit another 40/30 calories on the other machine, then close with a 200m run. Your score is your combined time across both sets. Pacing is everything here — go out too hot and the back half will catch you.

Wednesday — Weightlifting + Intervals

Speed under the bar today. The power snatch builds with three reps every 1:30 for eight sets. Then “Dream Within a Dream” layers eight rounds of double unders, alternating dumbbell snatches and lateral burpees over the dumbbell — with the rep order flipping halfway through, just like the dream layers in Inception. Score is total time.

Thursday — Structural Strength + Midline

A 12-minute strength EMOM alternates three back squats and five strict presses from the floor, building raw structural strength. The conditioning piece, “Daniels,” is a 12-minute AMRAP of two wall walk complexes, a 30ft dual kettlebell front rack walking lunge and eight toes-to-bar. Aim for six to eight rounds.

Friday — Posterior Chain + Upper Body Volume

“The Long Con” lives up to its name — a 20-minute AMRAP of 15 deadlifts, 20 American kettlebell swings, 15 dumbbell bench press and 20 pull-ups. Settle in and grind for four to five rounds. This one rewards steady, smart pacing over early heroics.

Saturday — Partner Conditioning

Grab a teammate for “King of the World.” This descending AMRAP runs 6, 4 and 2 minutes through wall balls, burpee box jumps and calorie row, with your partner sharing the load. Score is total reps across every movement. Saturday sessions are our most social of the week — perfect if you’re bringing a mate to try the gym.

Sunday — Gymnastics + Midline Endurance

We close with a rope climb skill session, working J-hook footwork and either the box seat method or cut and stand. Then “The Revenant” — a brutal 20-minute EMOM cycling through rope climbs, devil’s press, echo bike calories, shuttle runs and GHD sit-ups or V-ups. Survive the wilderness and you’ve earned your week.

Train with us in Coorparoo

Every workout at CrossFit Coorparoo scales to your level — beginner to competitor. Our coaches adjust loads, reps and movements so you get a session that challenges you safely, whatever your experience.

New to CrossFit or new to the area? We’d love to show you around. Drop into the gym at 1/44 Harries Road, Coorparoo, or get in touch to book your first session. With nearly 20 years in the community and over $100,000 raised for local charities, we’re more than a gym — we’re a Brisbane training community built to last.

See you on the floor.