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CrossFit WOD

Jul 25 2017

Wednesday: Mary Practice..


STRENGTH

EMOM for 15 mins of:

Minute 1 - HSPU x 1-5 reps
Minute 2 - Alternating pistol squats x 6-10 reps
Minute 3 - Pull-ups x 10-15 reps

CONDITIONING

Working 1:1 with a partner - 

4 rounds each of:

250m row
15 T2B


Jul 24 2017

Tuesday: 'The Chief' and Bring a Friend Day


TODAY IS BRING A FRIEND DAY!!!


STRENGTH

Every 2 mins for 5 sets:

Power clean x 3 reps

* Build to a heavy 3 rep touch and go

CONDITIONING

'The Chief'

5 rounds of - 

AMRAP in 3 mins of:

3 Power cleans 62.5 / 45 kg
6 Push ups
9 Squats

* Rest 1 minute after each round of 3 mins and continue next round where you left off.


Jul 23 2017

Monday: Run with a pal..


CONDITIONING

On a continuously running clock and in teams of 2 - 

Run 3 x 300m each

rest 3 mins

Run 4 x 200m each

rest 2 mins

Run 5 x 100m each

EXTRAS

At 24 mins - 

Every 2 mins for 4 sets:

15 Hollow rocks
15 V-ups
15 Ab mat Sit-ups


Jul 16 2017

Twins wrap up....


Saturday saw the running of our annual Tropic Thunder Twins event and it was without a doubt my favourite event we have held to date.  We had a record 70 pairs register to go toe to toe in mixed advanced and intermediate competitions and for the first time we also had a female pairs category.  

Our new category, female pairs, was hotly contested by the 5 lovely lady teams we had enter.  At the end of 3 workouts only a handful of points separated all 5 teams but it was CFTSV favourites, J-Bird and GG, that took the honours as being our first girls team winners.  Congrats to all the ladies that were involved in this event and look for this competition to be back bigger and better next year!!

In the Intermediate competition we had nearly 50 pairs tackle the 3 workouts.  The most pleasing thing about this competition was how closely it was fought out.  Eventual winners, Brandi and Casey, finished with results of 14th, 10th, 6th, 3rd and 8th proving that consistency is key in these days rather than winning each event.  Brandi and Casey put their stamp on the final event of the day though with a resounding and very popular victory to be deserved winners of the day.

We had our best turn out for an Advanced competition this year and it is a strong indication that people are continuing to get fitter and are looking to really challenge that fitness.  There were some impressive performances across the day but no one could deny Kristy and Kurt from CrossFit 4740 in Mackay who dominated the competition to take 1st place and the the title of Tropic Thunder Champions for 2017.

A very special thanks goes out to everyone involved in making our event such a fantastic day!  

To our judging team - you guys are the glue that makes everything come together and without you our event just doesn't happen.  So from myself and all the CFTSV team we thank you.

To James at ANC, thank you for being our major sponsors this year and providing some wonderful prizes for our guys and girls.  We value your expertise in the field of health and nutrition and I look forward to cementing our partnership in the future!

To the many spectators that came to cheer on friends and family and provide an awesome atmosphere, thank you.

And lastly a special mention to my wonderful, patient, hard working and legendary staff who continue to defy with their commitment and loyalty to CrossFit Townsville!


Jul 21 2017

Saturday: 1 Class Saturday..


A REMINDER THERE IS ONLY A 6AM CLASS THIS SATURDAY DUE TO THE CROSSFIT LEVEL ONE COURSE BEING HELD IN OUR FACILITY.. 

THANKS FOR YOUR COOPERATION : )


CONDITIONING

In teams of 2 - 

3 rounds for time of:

Run 800m
50 Alternating Slam ball burpees
50 Burpee bounds
50 Synchro KB swings 24 / 16 kg

* During the burpee bounds partners will swap every 5 bounds. Non working partner will Farmers carry 24 / 16 kg KB's.


Jul 20 2017

Friday: 'Optimus Prime'


Jul 19 2017

Thursday: Happy Days..


Jul 18 2017

Wednesday: Triplet..


Jul 17 2017

Tuesday: Upside down..


Jul 16 2017

Monday: The Power of 2..


Jul 8 2017

Blog 16 - A huge week ahead..


Jul 14 2017

Saturday: Twins Comp Today!!!


Jul 13 2017

Friday: No surrender..


Jul 12 2017

Thursday: Power punch..