Apr 24 2018

Wednesday: Anzac Day Hero WOD


CLASSES FOR ANZAC DAY ARE 4PM AND 5PM..

PLEASE BOOK IN VIA THE CF TOWNSVILLE APP...

LEST WE FORGET.... 

CONDITIONING

Anzac Day Hero WOD

'Edwards'

10 rounds for time of:

5 Muscle ups 
10 MB slams
15 Burpees
20 Squats

* 30 year old LCPL Edwards was serving with the Sydney-based 2nd Commando Regiment when he was killed in an operational training accident at Cultana Range, South Australia on 20 October 2009.

 

 


Apr 23 2018

Tuesday: Triple AMRAP..


CONDITIONING

AMRAP in 4 mins of:

21 / 15 Row calories
15 STO 45 / 30 kg
9 Pull-ups

rest 4 mins

AMRAP in 4 mins of:

18 / 12 Row calories
12 STO 52.5 / 35 kg
6 Pull-ups

rest 4 mins

AMRAP in 4 mins of:

15 / 9 Row calories
9 STO 62.5 / 42.5 kg
3 Pull-ups


Apr 22 2018

Monday: 5 x 8's..


CONDITIONING

5 rounds of:

Run 800m

rest 2 mins

EXTRAS

3 sets of:

25 Hollow rocks
25 V-ups
50 Plate side to sides

* rest 60 seconds after each set


Apr 20 2018

Saturday: Tight Two..


CONDITIONING

In teams of 2 - 

100 Calorie row
25 Wall walks
10 Rope climbs
80 Calorie row
20 Wall walks
8 Rope climbs
60 Calorie row
15 Wall walks
6 Rope climbs
40 Calorie row
10 Wall walks
4 Rope climbs
20 Calorie row
5 Wall walks
2 Rope climbs

* Time cap 40 mins


Apr 19 2018

Friday: Big cleans..


STRENGTH

Clean 3,3,2,2,2,1,1,1,1

* Lift every 90 seconds and build

CONDITIONING

For time:

50 Wall balls 20 / 14 lbs
25 Deadlifts 102.5 / 70 kg
50 Wall balls 20 /14 lbs


Apr 18 2018

Thursday: Fine tune..


Apr 17 2018

Wednesday: Stopwatch...


Apr 16 2018

Tuesday: Churning..


Apr 14 2018

Monday: Next please..


Apr 13 2018

Saturday: Team effort..


Apr 12 2018

Friday: AM Wrap..