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CrossFit WOD

Jan 22 2022

Monday 24/1/22 - Pyramid Double Helen

A tantalising week ahead with some longer time domains to ramp up preparations leading towards the Open. 

Monday kicks off with a 2010 CrossFit Games workout in Pyramid Double Helen.  This is a workout that will test our run capacity together with some management of grip and fatigue on the KB swings and Pull-ups. 

On Wednesday we will only be running afternoon classes but with the Australia Day Fun Run cancelled we are going to run our own CFTSV Fun Run as a little community get together then come back in the afternoon for class at 5pm and 6pm to have a crack at the Hero workout 'Collin' albeit in a scaled down 3 rounds instead of 6. 

Friday we continue our Open redo's with 18.1.  This is a 20 min AMRAP that has a cleverly programmed rep scheme that will have you consistently moving and pushing your aerobic threshold for the entire workout. 

Don't forget that Open registration is up and running and we are looking to build the CrossFit Townsville roster!  The 3 weeks of the Open is a great opportunity for you to put yourself out of your comfort zone and benchmark where your fitness is at the moment.  It doesn't matter how fit or unfit you perceive yourself to be at the moment, get in and have a crack and make yourself accountable to your training in the lead up!

CROSSFIT

CONDITIONING

For time:
1200m run
63 KB swings
36 Pull-ups
800m run
42 KB swings
24 Pull-ups
400m run
21 KB swings
12 Pull-ups
* Time cap 25 mins

ACCESSORY

At 30 minutes -
3 rounds for quality of:
30 sec L-sit hold
30 sec right arm plank
30 sec left arm plank
12-20 GHD sit-ups


FITNESS

With a partner:

4 rounds for time of:
15 (or 10 or 7) Ski calories
30 (or 21 or 15) Row calories
45 (or 33 or 24) Echo bike calories
60 (or 45 or 33) Synchro Flares (or Mountain climbers)
* Each round has an 8 min cap

At 35 mins -
Every 3 mins x 3 sets
30 Bicycles
20 Tuck ups
10 Plank walk ups

Jan 21 2022

Saturday 22/1/22 - 'Laura'

CROSSFIT

"Laura"

AMRAP in 21:
30 / 21 Row calories
20 Burpees over the rower
10 Power cleans 

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Jan 20 2022

Friday 21/1/22 - '17.2'

CROSSFIT

STRENGTH

5 x 3 reps
* Lift every 3 mins and build to a 3 rep max

CONDITIONING

17.2
AMRAP in 12 mins of:
2 rounds of:
15m DB front rack walking lunges 
16 T2B 
8 DB Power cleans 
then
2 rounds of:
15m DB front rack walking lunges 
16 Bar muscle ups

FITNESS

Every 2 mins x 20 sets:
1. 400m (or 325m or 250m) Row
2. 400m (or 325m or 250m) Ski erg
3. 30 (or 24 or 18) Echo bike calories
4. Rest 2 mins
* Goal is approximately 1 min 30 of work on each round.

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Jan 19 2022

Thursday 20/1/22 - Erg Sprints

CROSSFIT

STRENGTH

Weighted pull up:
1-1-1-1-1-1-1
* Lift every 2 mins and build to a 1 rep max
or Jump to strict pull-up x 4-6 reps
or Band assisted strict pull-up x 6-8 reps
or Body rows x 10-12 reps

CONDITIONING

In groups of three:
7 rounds each of:
250m / 200m Bike erg
* 12 min cap

FITNESS

On a running clock:

At 0 -
Every 3 mins for 4 sets of:
12 DB static lunges / leg
12 Push-ups
20 Single leg v-ups

At 15 mins -
Every 3 mins for 4 sets of:
12 DB curl and press
12 KB swings
20 Hollow rocks

At 30 mins -
AMRAP in 10 mins of:
10 (or 7) Ski erg calories
Sled push return

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Jan 18 2022

Wednesday 19/1/22 - Snap Shot

CROSSFIT

STRENGTH

Push Press
5 x 5 reps
* Lift every 3 mins and hold across

CONDITIONING

On a running clock:
4 rounds of -
AMRAP in 3 mins:
20 / 12 GHD sit-ups or Straight leg sit-ups
40 Double unders 
Max Strict HSPU / 1-2 ab mats / L-seated DB press in remainder
* rest 1 min

FITNESS

On a running clock:
3 rounds of:
AMRAP in 8 mins:
400m (or 300m) Run
20 (or 12) Row calories
20 (or 12) Bike erg calories
400m (or 300m) Run
Max Assault bike calories in remainder
* 4 mins rest after each round (Big rest = Big effort!)
Goal - Get some AB cals every round!!!

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