Fitter Stronger Tougher

Jun 17 2019

Tuesday: 'Filthy 50'

CONDITIONING

For time:

50 Box jumps 24 / 20 "
50 Jumping pull-ups
50 KB swings 24 / 16 kg
50 Walk lunges
50 Knees to elbows
50 Push press 20 / 15 kg
50 Hip extensions
50 Wall balls 20 / 14 lbs
50 Burpees
50 Double unders

* 35 min time cap

Jun 15 2019

Saturday: Farewell B-Brown..

CONDITIONING

Every 5 mins for 6 sets:

500m Bike erg
250m / 200m Row
200m Run

* Score time to complete each round

ACCESSORY

At 35 mins - 

AMRAP in 6 mins of:

30 Bicycles
15 second Tuck or L Hang
5 Strict T2

Jun 14 2019

Saturday: Good Luck B-Brown..

Next week B-Brown heads off on his journey to his debut at the CrossFit Games.  Of course by now you are all aware that Baydo took out the Open and earned himself National Champion honours and in the process booked his ticket for a shot at the ultimate test in the sport of CrossFit, The CrossFit Games.

The support he has received from you everyone at CrossFit Townsville has blown him away and I know he will be forever grateful for everyone that has chipped in.

The Games is not until the end of July though so in the meantime Baydo will be heading to the East coast of the States where he will eat, sleep and live training for the next 6 weeks.  He will be keeping us posted of his endeavours with a Vlog that will come through our Facebook page so stay tuned for that.

Baydo, we wish you all the best mate and words can't describe how proud we are.  Everyone has seen how hard you have worked but I know what everyone sees only scratches the surface of what you have and continue to put yourself through to be in the position you are in.  The 3.30am daily wake ups to start the day, the late night Back squat sessions at home after work to finish the day and the humble, no frills attitude about it all, is what makes you a champion!

Good luck Baydo!!!

CONDITIONING

In teams of 2 and on a continuously running clock - 

0 - 6 mins: Max Ski erg calories

8 - 14 mins: Max DB box step overs

16 - 22 mins: Max Assault bike calories

24 - 30 mins: Max Deadball Ground to shoulder

Jun 13 2019

Friday: Snatch work..

STRENGTH

Every 90 seconds for 10 sets:

2 Hang power snatch + 2 Power snatch

* Build to a heavy for the complex

CONDITIONING

AMRAP in 12 mins of:

6 Hang power snatch 45 / 30 kg
12 T2B
18 Wall balls 20 / 14 lbs