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CrossFit WOD

Jul 16 2018

Tuesday: Round house..


A massive congratulations to all our CFTSV teams that competed at the Townsville Allstar Alliance Event at Ryan Catholic College this last weekend!  You all did us proud and I hope it fired up lots of people to give it a crack next year!

CONDITIONING

5 rounds for max reps:

1 min Bike calories
1 min Ab mat sit-ups
1 min Body rows
1 min rest

EXTRAS

Every 2 mins for 4 sets:

10 Strict knee tucks
15 second tuck hang
30 Bicycles


Jul 14 2018

Monday: Kelly



A big welcome to Kelli, Aimee, Lauren, Connor, Shane, Ben and Mark who our latest group to come out of our Fundamentals program.  Please make them feel welcome as they join main classes this week : )

CONDITIONING

'Kelly'

5 rounds for time of:

Run 400m
30 Box jumps 24 / 20 "
30 Wall balls 20 / 14 lbs


Jul 13 2018

Saturday: Hot Shots 19...


WE HAVE A 6AM CLASS ONLY SATURDAY DUE TO THE RUNNING OF THE TOWNSVILLE ALLSTARS EVENT AT RYAN CATHOLIC COLLEGE THIS WEEKEND..

COME OUT AND SUPPORT OUR TEAMS!!

HEATS START AT 8AM..

 

CONDITIONING

'Hot Shots 19'

Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona's history.

6 rounds for time of:

30 Air squats
19 Power cleans 62.5 / 45 kg
7 Strict pull-ups
Run 400m

* Make sure you watch the video below and be reminded of just how insignificant a little bit of hurt for an hour is.  Very inspiring!!




Jul 12 2018

Friday: Overboard..


DON'T FORGET THERE IS A 6AM CLASS ONLY THIS SATURDAY DUE TO THE RUNNING OF THE TOWNSVILLE ALLSTARS EVENT!!

CONDITIONING

4 rounds of - 

AMRAP in 3 mins of:

Row calories

At 0:00 complete 5 Burpee box jump overs
At 1:00 complete 4 Burpee box jump overs
At 2:00 complete 3 Burpee box jump overs

* rest 3 mins after each round


Jul 11 2018

Thursday: Attitude..


CONDITIONING

AMRAP in 14 mins of:

50 Double unders
40 KB swings 24 / 16 kg
30 Thrusters 35 / 25 kg
20 T2B
10 HSPU

EXTRAS

Every 2 mins for 5 sets:

30 seconds max Ring dips


Jul 10 2018

Wednesday: Ride along..


Jul 9 2018

Tuesday: YoYo..


Jul 7 2018

Monday: More Kelly Training..


Jul 6 2018

Saturday: Allstars Practice..


Jul 5 2018

Friday: Thruster-Run..


Jul 4 2018

Thursday: Some practice..


Jul 3 2018

Wednesday: Work Day..


Jul 2 2018

Tuesday: Power cleaning..


Jun 30 2018

Monday: Kelly Intervals..