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Sep 17 2019

Twins Wrap Up

What a fantastic weekend the 2019 Tropic Thunder Twins event was!  In all we had 155 teams register across the 2 days and compete in a number of super competitive divisions.  Thank you to all the competitors for helping make the weekend such a great experience and creating a magic atmosphere.

To our massive team of volunteers, The Red Army, we can't thank you enough for your role in the weekend.  Put simply, there was no weekend without you guys so please no how lucky we know we are to have a community like the one we have!

Thanks to our sponsors Again Faster, Fit Aid and Gorilla Health for providing some of our prizes for this years event.  Then there is our local business owners and members Sally at The Feel Good Foodie, Ellen at Myoluxe Townsville and Jimmy at the Australian Nutrition Centre, thank you for helping us out with some great prizes also!

We put that weekend behind us and now draw our focus on to the CrossFit Open which is now only 3 and a half weeks away.  Friday Night lights is going to be massive this year in the new box and we can't wait for it to arrive.  Just like the weekend, the Open is a great opportunity to benchmark your training, assess your weaknesses and challenge your mates.  If you have any questions about the Open see one of the coaches to get some more information.  CrossFit Townsville's presence in the Open is always one of the biggest in the country and after all we do have the reigning national champion so let's continue that tradition and get around it again.  You can register for the Open at games.crossfit.com.

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Sep 17 2019

Wednesday: Bag full of goodies..

CONDITIONING

Every 5 mins for 5 sets:

5 Power snatch 45 / 30 kg
10 OH squats 45 / 30 kg
15 Hang power cleans 45 / 30 kg
20 / 12 Calorie ski
50 Double unders

ACCESSORY

At 30 mins - 

5 sets of:

20m Heavy Sled push

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Sep 16 2019

Tuesday: On the Chase..

STRENGTH

Push press 10-8-6-4-2 reps

* Lift every 3 mins and lift as heavy as possible on each set.

CONDITIONING

In teams of 4 and in conga style - 

21-18-15-12 of:

Assault bike or Bike erg calories
KB swings 32 / 24 kg
Pull-ups
Wall balls 20 / 14 lbs

* Person behind cannot move forward until station in front has been cleared.

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Sep 15 2019

Monday: Border Crossing..

CONDITIONING

4 rounds for time of:

Run 400m
9 Burpee box jump overs 24 / 20 "
21 Walking lunges
9 Burpee box jump overs 24 / 20 "
21 Walking lunges

* 22 min cap

ACCESSORY

At 27 mins - 

3 rounds for quality:

30 seconds GHD hold
30 MB side to sides
10 Ab wheel rollouts

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