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CrossFit WOD

May 22 2018

Saturday: Tropic Thunder Day..


It's Tropic Thunder Day this Saturday and we are paying tribute to Baydo, Bryce, Jordan, Kate and Sheree who will fly the flag for CrossFit Townsville next weekend at the CrossFit Games Pacific Regional. 

Baydo will take on the best male individual athletes in Australia and NZ in 6 gruelling workouts that will decide who represents the Pacific Region at the 2018 CrossFit Games in Madison, Wisconsin.  For Baydo, this is his first year at this level of competition and he is salivating at the prospect of locking horns with the best and he will give it one hell of a shake.  I have never seen anyone work harder in the gym than B-Brown and the proof is in where he sat on the leaderboard following the Open.  I couldn't be more proud of someone representing our gym and I know he will throw everything at each workout he faces.

Our team of Brycey, Pig, Wadeo and Sheree have had a somewhat interesting path to Regionals as we had all written off (except Sheree) any chance of getting a team back to Regionals again once we lost Baydo's score.  However, after Pig and Sheree finished well inside the Top 100 and Wadeo taking a Top 150 spot, the numbers fell our way and we snared a spot amongst the Top 23 teams in Australia and NZ and get to make our 9th consecutive appearance at the Pacific Regional!!!!  These guys have trained like animals the last month to tackle the most challenging Team workouts ever assembled at Regional level and they will show exactly what CrossFit Townsville Tropic Thunder is all about!!

So this Saturday, as a token of appreciation for the support you guys continuously give, we are running a 6am class only and following that on with a BBQ breakfast and coffee with Gina and Damo from the Coffee Tree.  Baydo has programmed an absolute belter where we will be able to accomodate a full house so trust us and come and enjoy an amazing atmosphere and vibe.  We are looking to beat our current record of largest class which stands at 71!!  

Can't wait to see you all there!!!


CONDITIONING

'The Beast'

In teams of 8 and working in pairs at each station - 

3 rounds of:

AMRAP in 3 mins - 

1. Max Calorie row

2. Max rounds working 1:1 of:
3 Clean and jerks 50 / 35 kg
6 Lateral Burpees over the bar

3. Max DB snatches
Rotate every 10 / 7 calories on the Assault bike

4. Max Wall balls
Partner must hang from the pull-up bar while reps are being completed.

* Rest 3 mins between each full round. No rest between stations.  Must change partners after each round.


May 24 2018

Friday: Lots a snatches..


STRENGTH

Every 90 seconds for 12 sets:

Sets 1-4 - High hang power snatch x 3 reps
Sets 5-8 - Hang power snatch x 2 reps
Sets 9-12 - Power snatch x 1 rep

CONDITIONING

21-15-9 of:

Power snatch 45 / 30 kg
Chest to bar pull-up

* 10 min cap


May 23 2018

Thursday: Buying time..


CONDITIONING

Every 4 mins for 5 sets:

30 Air squats
20 / 12 Assault bike calories
10 Burpee box jumps 24 / 20 "

EXTRAS

For quality:

30 Wall walks

* 10 min cap


May 22 2018

Wednesday: 1 for 1...



CONDITIONING

With a partner and working 1:1 - 

6 rounds each of:

Row 300m / 250m
50 Double unders

EXTRAS

For quality:

20 Stick em ups
30 Glute bridges
40 BB Good mornings 20 / 15 kg
30 Glute bridges
20 Stick em ups


May 21 2018

Tuesday: Splits and Tabata..


STRENGTH

Split jerk 7 x 2 reps

* Lift every 2 mins and build across

CONDITIONING

Tabata mash up of:

Push press 35 / 25 kg
T2B

* Score is lowest round for each movement.


May 19 2018

Monday: KB swing Biathlon..


May 18 2018

Saturday: Born Wild Saturday..


May 17 2018

Friday: Press test..


May 16 2018

Thursday: The long walk home..


May 15 2018

Wednesday: BB Con..


May 14 2018

Tuesday: Muscle up practice..


May 12 2018

Monday: Check in..


May 11 2018

Saturday: Time to play..


May 10 2018

Friday: Barbell Blister..