CrossFit WOD

Jan 24 2021

Monday: Brick Wall..

Little heads up folks that Tuesday is Australia Day and there will be no classes in the morning. Classes are 4pm, 5pm and 6pm and Fitness is on at 6pm.

If you are keen for something to do Tuesday morning though, head down to The Strand for the Australia Day 5k Fun Run and witness The Young Pup (Max Strickland) go head to head with The Old Bull (Dan Strickland). Big bragging rights up for grabs!!

Speaking of bragging rights.. this Saturday morning is Class Wars. For those unfamiliar with the CFTSV Class Wars we break up our classes into teams and compete across a number of events for the chance to be named the Fittest Class. Check out the video below from a few years ago to give you a sneak peek of what's in stall if this will be your first Class Wars..

Teams are 5am (Wear White) v 6am/7am (Wear Red) v 8am/9am (Wear Blue v 4pm/5pm/6pm (Wear Yellow). While the competition will be fierce it is a very fun morning and a great opportunity to hang out and meet people from other classes.

Sign up is on the wall at the box but make sure you sign into the 5.30am class for Saturday. Fitness crew we want you there and if you are only relatively new to the box then come in Blue and Strick will look after you ; )

Keen for a huge turnout and to see if Brycey's 6am/7am 'Red Dogs' can back it from last year.. Or will the 'White Walkers' 5am crew again get to etch their name onto the shield (they should because fair dinkum they are that stacked it's not funny!).. Or can the 'Sunset Subs' 4pm/5pm/6pm spring a surprise and actually have a crack this year.. One thing is for sure though the crowd favourites 'Mums and Bums' crew of 8am/9am will be the underdogs and as always fighting like true warriors right to the very end!

It's a 5.30am arrive for a 6am start!!

CROSSFIT

CONDITIONING

AMRAP in 20 mins of:

Run 400m
50 Double unders
7 Clean and jerks

FITNESS

AMRAP in 22 mins:

In partners and alternating movements -
3 Sled Pushes
9 Burpees
15 / 10 Cal Echo bike
21 Squat jumps
27 Plate side to sides

At 25 mins -

EMOM 10:
Min 1 - 4 Bear crawls (3m) + 20 Slides
Min 2 - 4 Crab crawls (3m) + 20 Assups
* Need to go quick on the crawls!!

Jan 22 2021

Saturday: Echo Madness..

CROSSFIT

CONDITIONING

In teams of 2 -

100 / 70 Echo Bike calories
50 Synchro Pull-ups or Jumping pull-ups
Run 400m
100 / 70 Echo Bike calories
35 Synchro CTB pull-ups or Jumping CTB pull-ups
Run 400m
100 / 70 Echo Bike calories
20 Synchro Bar muscle ups or Strict Burpee Jumping CTB pull-ups
Run 400m
* 37 min cap

FITNESS

In teams of 3 -

3 rounds of:
4 min max Bike erg calories
3 min max Ski erg calories
2 min max Synchro burpees
* rest 3 mins after each round

Jan 21 2021

Friday: '17.1'

CROSSFIT

STRENGTH

Every 90 seconds for 7 sets:

5 Touch and go Power snatches

* Aim for similar loads as last week

CONDITIONING

'17.1'

For time:

10 DB snatches
15 Burpee box jump overs
20 DB snatches
15 Burpee box jump overs
30 DB snatches
15 Burpee box jump overs
40 DB snatches
15 Burpee box jump overs
50 DB snatches
15 Burpee box jump overs
* 15 min cap

FITNESS

With a partner -

1500m / 1200m Row (swap every 250m)
50 Wall balls
3k / 2.5k Bike erg (swap every 500m)
50 Wall balls
1000m / 750m Row (swap every 250m)
35 Wall balls
2k / 1.75k bike erg (swap every 500m)
35 Wall balls
500m / 400m Row (swap every 250m)
20 Wall balls
1k / 800m Bike erg (swap every 500m)
20 Wall balls
* 35 min cap

Jan 20 2021

Thursday: Some Con..

CROSSFIT

CONDITIONING

Every 5 mins for 6 rounds:

1k / 800m Bike erg (2 min cap)
10 Hang power cleans
15 T2B or Knee tucks
20 Wall balls
* Score each round and aim for at least 1 min rest

FITNESS

In add on style and on a 35 minute cap -

Rd 1 - 5 Bear crawls (3m and 1 for 1)
Rd 2 - 10 Flares + 5 Bear crawls
Rd 3 - 15 Russian KB swings + 10 Flares + 5 Bear crawls
Rd 4 - 20 Tucks ups + 15 KB swings + 10 Flares + 5 Bear crawls
Rd 5 - 25 Squat jumps + 20 Tuck ups + 15 KB swings + 10 Flares + 5 Bear crawls
Rd 6 - 30 / 21 Echo bike calories + 25 Squat jumps + 20 Tuck ups + 15 KB swings + 10 Flares + 5 Bear crawls
Rd 7 - 35 KB Deadlifts (wide stance) + 30 / 21 Echo bike calories + 25 Squat jumps + 20 Tuck ups + 15 KB swings + 10 Flares + 5 Bear crawls
Rd 8 - 40 Side to sides + 35 KB Deadlifts + 30 / 21 Echo bike calories + 25 Squat jumps + 20 Tuck ups + 15 KB swings + 10 Flares + 5 Bear crawls

Jan 19 2021

Wednesday: Burner..

CROSSFIT

STRENGTH

Split jerk 10 x 1 reps

* Lift every minute and build to a heavy single

CONDITIONING

5 rounds for time of:

50 Double unders
12 STO

* Time cap 10 mins

FITNESS

In teams of 4 and in bump style -

AMRAP in 15 mins:
Run 200m (run hard coz you get a rest next)
Rest
Ski erg
Box jumps or step ups
* The run is the timing piece where once the runner gets in they tag the rester who goes to the skier who bumps onto the box jumper who bumps onto the run.

At 17 mins -
(Using 2 rowers per team of 4)
Row 2k / 1600m on each machine
* 10 min cap

At 29 mins -
AMRAP in 8 mins:
100m Ski sprint
20 Box bridges
15 Box sit-ups

Jan 18 2021

Tuesday: More Tempo..

CROSSFIT

STRENGTH

Back squat 4 x 6 reps @ tempo 32X2

* Lift every 3 mins and stick to the tempo!!

CONDITIONING

AMRAP in 12 mins of:

30 / 21 Calorie row
20 KB swings 24 / 16kg
10 Front squats

FITNESS

With a partner and on a 30 minute running clock -

One person always on the bike erg accumulating metres)

At 0 mins -
3 rounds each of:
15 DB snatch-Press (DB snatch into a DB push press) each arm

At 7 mins -
3 rounds each of:
20 Alternating DB step back lunges (hold at front rack)

At 14 mins -
3 rounds each of:
25 DB ab mat sit-ups (hold handle and touch ground behind head and in front of feet)

At 21 mins -
3 rounds each of:
30 DB Thrusters
* Get a count on metres at the 30 minute mark

At 35 mins -
5 sets each of:
30 seconds DB pull throughs

Jan 17 2021

Monday: It's Run Day at CFTSV..

We have started the new year with a bang!! Lots of new folks have begun their journey at CFTSV over the last couple of weeks and we welcome you all : ) Immerse yourself in our great community and enjoy getting yourself kick ass fit!!

It's easy to forget how daunting starting at a new gym or starting gym full stop can be.. so reach out, say g'day, share a rack or partner up with someone you haven't seen before and help make their transition a little smoother.

So to all those new members.. just a heads up that on Monday's at CFTSV we run baby run!

Have fun with this little CFTSV partner gem that we have done many, many times! It's very simple but very effective!!!

Go get it..

CROSSFIT

CONDITIONING

With a partner and working 1:1 -

3 rounds for total time of:
Run 400m each or 300m
Run 200m each or 150m
Run 100m each or 100m
* 20 min cap

FITNESS

With a partner -

(Work 20 sec on 20 sec off, 40 sec on 40 sec off and 1 min on 1 min off at each station)
2 rounds of -
Echo Bike
2 mins rest
Burpee
2 mins rest
Row
2 mins rest

At 37 mins -
EMOM 3:
50 Bicycles

Jan 15 2021

Saturday: Bike Erg Bonanza...

CROSSFIT

CONDITIONING

1km Bike erg
25 Burpee box jump overs
2km Bike erg
50 DB snatches
3km Bike erg
100 Air squats
3km Bike erg
50 DB snatches
2km Bike erg
25 Burpee box jump overs
1km Bike erg

* 35 min cap

FITNESS

With a partner -

3 rounds of:
2km / 1.6km Row (swap every 500 / 400m)
2 rounds alternating movements with your partner -
30 KB swings
30 Squats
30 Single leg v-ups
* Share the row then P1 does KB swings, P2 the squats, P1 the V-ups, P2 the swings, P1 the squats and P2 the V-ups.
32 min cap

Jan 14 2021

Friday: Let the Prep Begin..

CROSSFIT

STRENGTH

Every 90 seconds for 7 sets:

3 Touch and go Power snatches
* Build on the first couple of sets then hold. Be fast and efficient!

CONDITIONING

'Open Workout 15.5'

For time -

27-21-15-9 of:

Row calories
Thrusters 43 / 30 kg

FITNESS

In circuit style -

2 rounds of:
2 min ladder drills
1 min rest
2 min Bike erg @ 100 rpm (choose your damper)
1 min rest
2 min Burpees
1 min rest
2 min Drag rope skips
1 min rest
2 min Plate sit-up complex
* plate sit-up complex = 6 sit-ups (plate touch behind head and in between feet) + 12 side to sides

At 32 mins -
3 sets of:
30 sec curl up hold
30 sec flutter kicks
* work through continuously

Jan 13 2021

Thursday: Getting Strict..

CROSSFIT

STRENGTH

EMOM for 12 mins:

Min 1 - Strict HSPU x 3-10 reps
Min 2 - Strict CTB pull-ups x 4-8 reps
Min 3 - Box step downs x 5 / leg

CONDITIONING

Every 5 mins for 3 rounds:

60 Double unders
300 / 200m Ski erg
20 Box jumps (with step downs)

FITNESS

In teams of 5 and in conga line fashion -

4 rounds each of:
20 / 12 Echo bike calories (send it each round!)
20 DB push press
20 Ab mat sit-ups
20 KB Deadlifts
20 Static lunges / leg
* Next person in line can leave when person in front clears that movement. No backlogging on a movement!!
* Time cap 28 mins

At 30 mins -
AMRAP in 8 mins of:
Sled sprint down and back
10 Plank walk ups

Jan 12 2021

Wednesday: Pyramid Chipper..

CROSSFIT

STRENGTH

EMOM for 7 mins:

1 Power clean + 1 Hang power clean + 1 Front squat

* Build to a challenging effort of the complex.

CONDITIONING

AMRAP in 20 mins of:

10 Power cleans
15 T2B
20 / 14 Echo bike calories
15 Wall balls
10 Bar facing burpees

FITNESS

On a continuously running clock -

In partners working 1:1
6 rounds each of:
15 Step ups
10 Flares
5 Push-ups
then
100 / 80 Calorie row
then
5 rounds each of:
15 Box bridges
10 Striders
5 Hand release push-ups
then
100 / 80 Calorie row
then
4 rounds each of:
15 Box dips
10 Straddle jumps
5 Clap push-ups

At 30min mark
Every 3min x 3 sets
1min Squat Hold
1min Plank

Jan 11 2021

Tuesday: The Pump..

CROSSFIT

STRENGTH

Press 4 x 8 reps @ tempo 41x1

* Lift every 3 mins. Focus is on executing the tempo not load!

CONDITIONING

3 rounds for time of:

20 Pull-ups
20 STO
* Time cap 10 mins

FITNESS

(Working in Tabata style 20 seconds on - 10 seconds off)
At 0 -
Tabata Bike erg

At 6 -
Tabata Ab mat sit-up

At 12 -
Tabata Ski erg

At 18 -
Tabata Squat jumps

At 24 -
Tabata Shuttle runs

At 30 mins -
In waves complete 1 round as fast as possible of:
20 Bike erg calories
20 Ab mat sit-ups
20 Ski erg calories
20 Squat jumps
20 Shuttle runs
* Next person leaves when person in front finishes Ab mat sit-ups. (send fastest first)

Jan 09 2021

Monday: Shuttle Bus..

CROSSFIT

CONDITIONING

4 rounds for time of:

12 Deadlifts
20 Push-ups
4 x 60m Shuttle runs

* Time cap 20 mins

ACCESSORY

At 25 mins -

'Durante Core'

5 rounds of:
10 V-ups
10 Hollow rocks
10 Tuck ups
10 second Hollow hold
* 1 min rest

FITNESS

Working with a partner -

100m Row each
200m Row each
300m / 275m Row each
400m / 350m Row each
500m / 400m Row each
* When not rowing complete 5, 10, 15, 20, 25 Burpees between
(girls option from the third round)
* 15 min cap

Into groups of 3 -
At 18 mins -
5 sets each of:
Ski Sprint 100m
20 Single leg v-ups
* Next person leaves when person in front completes ski sprint.

At 30 mins -
3 sets of:
30 sec Side to sides
30 sec Slides
30 sec Leg lowers

Jan 08 2021

Saturday: The Fantastic Four..

CROSSFIT

CONDITIONING

In teams of 4 -

For time:

60 Front squats 40-52.5kg / 20-35kg
60 / 48 Bike erg calories
52 Push jerks 40-52.5kg / 20-35kg
60 / 48 Bike erg calories
44 Thrusters 40-52.5kg / 20-35kg
60 / 48 Bike erg calories
200 Burpees
44 Thrusters 40-52.5kg / 20-35kg
60 / 48 Bike erg calories
52 Push jerks 40-52.5kg / 20-35kg
60 / 48 Bike erg calories
60 Front squats 40-52.5kg / 20-35kg
60 / 48 Bike erg calories

* Time cap 40 mins

FITNESS

Every 5 mins x 6 sets:

Echo bike 20 / 14 cals
Ski erg 250m
Row 250m

Jan 07 2021

Friday: Loaded Potato..

CROSSFIT

STRENGTH

Deadlift 5 x 5 reps

* Lift every 3 mins and build

CONDITIONING

AMRAP in 9 mins of:

30 Double unders
10 HSPU
5 Cleans

FITNESS

In teams of 3 sharing work anyhow -

3200m Bike Erg
300 Jump Lunges
200 Hand release Push Ups
100 Synchro Single leg v-ups
3200m Bike erg
* 35 min cap

Jan 06 2021

Thursday: Some Static Stuff..

CROSSFIT

STRENGTH

EMOM for 12 mins of:

Min 1 - Chin over bar hold or Hang x 15-30 seconds
Min 2 - Dead ball Bear hug x 20-30 seconds
Min 3 - Ring support or Push-up hold x 15-30 seconds
Min 4 - Hollow hold x 15-30 seconds

CONDITIONING

Every 3 mins for 5 rounds:

500m Bike erg
20 Single DB OH walking lunge steps

FITNESS

In partners sharing all reps (light DB's) -
400m Row
20 Devil Press
600m Row
40 DB Hang Clean and Jerk
800m Row
60 DB Push Press
1000m Row
80 DB Deadlifts
800m Row
60 DB Push Press
600m Row
40 DB Clean and Jerk
400m Row
20 Devil Press

Jan 05 2021

Wednesday: Tempo work and The Baseline..

CROSSFIT

STRENGTH

Back squat 4 x 8 reps @ 40x1 tempo (4 sec descent, no time in the bottom, quick out of the bottom, 1 sec pause at top)

* Lift every 3 mins and aim for perfect control of your tempo throughout!

CONDITIONING

'The Echo Baseline'

For time:

60 / 50 Echo bike calories
50 Air squats
40 Ab mat sit-ups
30 Push-ups
20 Pull-ups
10 Burpees

* Time cap 12 mins

FITNESS

Every 6 mins x 5 sets -

AMRAP in 4 mins of:
40 Mountain climbers
300m Bike erg
20 Step ups
10 Shuttle runs
Max Ski erg calories in remainder

At 33 min mark -
EMOM 3 mins:
30 sec plank + 10 Hollow rocks
* wont be much rest ; )

Jan 04 2021

Tuesday: 1 for 1..

CROSSFIT

CONDITIONING

Working 1:1 with a partner -

5 rounds each of:

Row 300m / 250m
20 DB snatches
15 Push press

* Time cap 20 mins

FITNESS

In teams of 3 -

10 rounds each of:
15 / 10 cal Echo Bike
5 Push Ups
10 Xplodes
20 Bicycles
* Next person begins when person in front completes bike effort
35 min cap

Jan 02 2021

Monday: Rum Balls..

CROSSFIT

CONDITIONING

Every 4 mins for 5 rounds:

Run 400m
21 Wall balls
12 T2B

ACCESSORY

At 25 mins -

AMRAP in 5 mins:

5 Ab wheel rollouts
5 Strict T2B
10 Hollow rocks

FITNESS

On a continuously running clock -

In teams of 2 (sharing the work anyhow)
0-5 mins:
1k row or 2k bike erg

5-10 mins:
80 / 60 Cal ski erg

10-15 mins:
100 DB snatches

15-20 mins:
80 Double lateral burpee over DB (jump over and back over the DB)

20-25 mins:
100 DB Sit-ups

25-30 mins:
2k bike erg or 1k row

Jan 01 2021

Saturday: Happy New Year..

The first workout of 2021!!

Classes are 5.30am, 6.30am and 7.30am..

CROSSFIT

CONDITIONING

With a partner -

50-40-30-20-10 reps of:

Deadlift
Wall ball
Bike erg calories
Burpees

* Share the work anyhow

40 minute time cap

FITNESS

Every 5 mins x 6 sets:

Echo bike 20 / 14 cals
Ski erg 250m
Row 250m

At 33 mins -
45 sec Ass ups - 15 rest
45 sec Heels taps - 15 rest
45 sec Single leg v-ups - 15 rest
45 sec Hollow rocks - 15 rest
1 min plank

Dec 31 2020

Friday: Happy New Year..

HAPPY NEW YEAR CFTSV!!

CROSSFIT CLASSES AT 5.30AM, 6.30AM AND 7.30AM ON SATURDAY JANUARY 2ND..

NO SATURDAY FITNESS CLASS THIS SATURDAY..

Dec 30 2020

Thursday: New Years Eve Countdown..

New Years Eve CrossFit classes are 5am, 6am, 7am, 8am and 9am..

Fitness at 5am..

No classes New Years Day but we back on deck Saturday January 2nd with CrossFit classes at 5.30am, 6.30am and 7.30am.

There is no Fitness class on Saturday January 2nd..

Thank you for your incredible support in 2020. It has been one heck of a year and will be one we will all be happy to see the back of. 2021 bring it on!!!

Stay safe and we will see you next year ; )

CROSSFIT

CONDITIONING

"The Countdown"

With a partner and sharing reps anyhow -

For time:
31 Thrusters
30 Bar facing burpees
29 Row cals
28 KB swings
27 Front squats
26 Echo or AB cals
25 T2B
24 Push press
23 Thrusters
22 Bar facing burpees
21 Row cals
20 KB swings
19 Front squats
18 Echo or AB cals
17 T2B
16 Push press
15 Thrusters
14 Bar facing burpees
13 Row cals
12 KB swings
11 Front squats
10 Echo or AB cals
9 T2B
8 Thrusters
7 Bar facing burpees
6 Row cals
5 KB swings
4 Front squats
3 Echo or AB cals
2 T2B
1 Push press each
* 35 min cap

FITNESS

On a continuously running clock -

At 0 -
4 rounds of:
10 Shuttle sprints
20 Straddle jumps
30 Side to sides
* Start a new set every 2.00 mins

At 10 mins -
4 rounds of:
10 Calorie Bike erg
20 Squat jumps
30 Bicycles
* Start a new set every 2.00 mins

At 20 mins -
4 rounds of:
10 Box jumps
20 Flares
30 Slides
* Start a new set every 2.00 mins

At 30 mins -
EMOM for 5 mins:
30 sec Bear crawl across green

Dec 29 2020

Wednesday: Erg Power..

CROSSFIT

STRENGTH

EMOM for 5 mins:

1 Power clean

* Build to a heavy single

CONDITIONING

With a partner working 1:1 -

3 rounds each of:

1km Bike erg
10 Power cleans
* 18 min cap

FITNESS

Working with a partner and sharing reps anyhow -

AMRAP in 30 mins of:

80 DB Front squats
1 x 30 / 21 cal ski erg each
70 DB Push press
2 x 20 / 15 cal ski erg each
60 DB Front rack lunges
3 x 10 / 7 cal ski erg each
50 DB Burpee Deadlifts
Max Ski erg cals in remainder

Dec 28 2020

Tuesday: Good Shapes..

Classes are back to our normal schedule for the next couple of days until New Years Eve on Thursday where we will be running 5am, 6am, 7am, 8am and 9am CrossFit classes and a 5am Fitness class.

CROSSFIT

STRENGTH

Every 90 seconds for 7 sets:

2 Hang power snatch

* Build to a heavy 2 rep

CONDITIONING

In an ascending ladder, 2-10 reps of:

Box jump
Hollow rock
Strict ring dip

* After each complete round do a 30 second hard Assault bike effort. E.g. after the 2's are complete do 30 seconds, after the 4's are complete do 30 seconds etc.

FITNESS

3 rounds of:

2 min Sled push
2 min Echo bike
2 min Agility ladder
2 min Row
2 min Plate sit-up complex
2 min rest

* plate sit-up complex = 6 sit-ups (plate touch behind head and in between feet) + 12 side to sides

Dec 26 2020

Monday: Dust Off..

We hope everyone has enjoyed their long weekend!!

Classes for Monday 28th December (Boxing Day Public Holiday) are -

7am Fitness class

8am and 9am CrossFit classes

Please sign in online : )

CROSSFIT

CONDITIONING

AMRAP in 20 mins:

5 Deadlifts
10 Pull-ups
15 Wall balls
Run 200m

FITNESS

In teams of 3 -

5 rounds each of:
Bike erg 400m (Damper at 3)
12 Walking lunges
10 Burpees
* Next person leaves when person in front gets off the bike.

At 20 mins -
In teams of 3 -
Accumulate 150 / 120 Bike erg calories (Damper at 7)
* At 50/40 Cals, 100/80 cals, and 150/120 cals do 20 Synchro Jump lunges + 20 Synchro Sit-ups

At 35 mins -
3 x 30 seconds side plank on each side
* run clock continuously with no rest

Dec 25 2020

Saturday: Boxing Day..

We hope everyone had a fantastic Christmas Day!

Tis the time of year for tradition and after a cracking 12 Days WOD on Christmas Eve it is time for our Boxing Day tradition to continue with our usual combination of rope climbs, bench press and rowing on the day after Christmas..

CrossFit class times are 5.30am, 6.30am and 7.30am.

We will also have a Fitness class at 6am.

CROSSFIT

CONDITIONING

Every 5 mins for 6 rounds:

1 Rope climb
12-2 Bench press
30 / 21 Calorie row

FITNESS

In teams of 2 -

4 rounds of:

60 / 45 Bike erg calories
50 DB Box step ups
40 Synchro single leg v-ups

* 36 min cap

Dec 24 2020

Friday: Merry Christmas

Merry Christmas to the entire CFTSV community!

We can't thank you enough for the unbelievable support you have shown us through this incredibly tough year!

We hope you have a wonderful day with your loved ones and we look forward to seeing you soon!

Love from the CFTSV staff..

Dec 23 2020

Thursday: The 12 Days of Christmas..

It's Christmas Eve and that means today is our annual 12 Days of Christmas workout.. This is a big tradition across gyms all over the world and the perfect way to begin the holiday season where we all know we are probably going to be a little naughty with our eating and drinking. This workout is sneaky because early on it gives you the impression you are flying along and you are going to crush it but the accumulation of reps mounts up late in the workout so get ready to get your grind on. Don't forget to wear your best Christmas attire as well ; )

CONDITIONING

For time:

1 Cluster
2 Bar muscle ups
3 Devil press
4 Burpee box jump overs
5 KB swings
6 Alternating DB snatch
7 T2B
8 Echo or Assault bike calories
9 Wall balls
10 Deadlifts
11 Row calories
12 Bar facing burpees

* Performed like the song.. On the first day of Christmas my CrossFit coach gave to me 1 Cluster. On the second day of Christmas my CrossFit coach gave to me 2 Bar muscle ups and 1 Cluster. On the third day of Christmas my CrossFit coach gave to me 3 Devil press, 2 Bar muscle ups and 1 Cluster.. continue in this fashion until the last round.

FITNESS

AMRAP 25 min -
(alt movements with partner)
25 Single arm DB thrusters
10 Synchro situps
12 Burpees
10 synchro Single leg V ups
20 cal Ski
10 Synchro Knee tucks

AT 30 min mark -
10 min clock:
Max Bike erg calories

Dec 22 2020

Wednesday: Ski Bump..

Wednesday classes are afternoon only with CrossFit at 4pm, 5pm, and 6pm and Fitness on at 6pm. We will see you then to sweat out some Christmas Cheer from the Christmas party : )

CROSSFIT

STRENGTH

Every 2 mins x 7 sets:

Power clean x 2 reps

* Build to a heavy 2 rep. Not touch and go today.

CONDITIONING

3 rounds each for time of:

9 / 6 Ski calories
12 DB Push press
15 Box jump overs
18 Shuttle runs
* rest 2 mins after each round

FITNESS

Working 1 min on and 1 min of active recovery -

Min 1: MB Slams
Min 2 Active recovery: Bike Erg
Min 3: DB Snatch
Min 4: Active recovery: Echo Bike
Min 5: Burpees
Min 6: Active recovery: Assault Bike

At 7 min mark -
3 min AMRAP:
1 Lap Sled Push
10 Sit Ups

Rest till the 12 min mark

* Repeat for 3 rounds

Dec 21 2020

Tuesday: Razor Sharp..

Our annual Christmas Party is Tuesday night and afternoon classes will be at 3pm and 4pm only. There will be no Fitness class in the afternoon. To everyone attending the Christmas Party have a cracking evening and we can't wait to celebrate the back of a very challenging year with you!!!

CROSSFIT

CONDITIONING

4 rounds of -

AMRAP in 4 mins of:
12 Back squats
12 Pull-ups
20 Burpees
Max Bike erg calories in remainder
* rest 4 mins after each set

FITNESS

In teams of 3 -

10 rounds each:
18 / 15 / 12 Row cals
9 Shuttle runs

* 30 min cap

Dec 19 2020

Monday: Chew Through..

It's a huge week with Christmas just around the corner so just a reminder of some schedule changes this week...

Tuesday night is our annual Christmas Party so classes will be the same as always Tuesday morning including our 5am Fitness class but we are only running a 3pm and 4pm CrossFit class in the afternoon and no afternoon Fitness class.

There will be no classes on Wednesday morning but we will be back on deck Wednesday afternoon with CrossFit classes at 4pm, 5pm and 6pm and Fitness at 6pm.

Thursday is Christmas Eve and we will be running our annual 12 Days of Christmas WOD and CrossFit classes will be morning only at 5am, 6am, 7am, 8am and 9am with a Fitness class at 5am.

Friday we are closed for Christmas Day. Eat, Drink and Be Merry!!!

Boxing Day Saturday we have a Fitness class at 6am and then our traditional CrossFit Boxing Day Rope climb, Bench press and Rowing workout will be on at 5.30am, 6.30am and 7.30am.

Check the schedule and as always please make sure you book in : )

CONDITIONING

Every 8 mins x 3 rounds:

Run 400m
Row 500m / 400m
50 Double unders
20 / 14 Echo or Assault bike calories

ACCESSORY

At 28 mins -

3 sets of:
6 Ab wheel rollouts
12 Plank walk ups
20 sec Hollow hold
* rest 60 seconds

FITNESS

Every 4 mins x 3 sets:
Bike erg 500m / 400m
20 DB Push Up Mountain Climbers

At 14 min mark -
Every 4 min x 3 sets:
Bike erg 500m / 400m
15 Alt. Single Arm Push Press
15 Oblique Slides

At 28 min mark -
Every 4 min x 3 sets:
Bike erg 500m / 400m
10 DB Bent Over Rows
10 Flares
10 Plank to Push Up

Dec 18 2020

Saturday: Burping Partner..

CROSSFIT

CONDITIONING

With a partner -

For time:

Run 1 mile (in 400's)
80 Burpees
Row 2k / 1600m (in 500's / 400's)
70 Burpee box jump overs
Bike erg 4k / 3.2k (in 1k's / 800's)
60 Burpee pull-ups
* 40 min time cap

FITNESS

In teams of 3 -

P1:
8 min AMRAP:
Max Ski cals

P2:
8 min AMRAP:
6 Shuttle Runs
8 Tyre Flips
10 Jump to Straddle (2:1)

P3:
8 min AMRAP:
12 Box Step Overs
14 Incline Push Ups
16 V-Sit Crunches

Dec 17 2020

Friday: Roped In...

CROSSFIT

STRENGTH

Every 2 mins x 10 sets:

2 Squat cleans

* Build to a heavy 2 rep touch and go

CONDITIONING

AMRAP in 5 mins of:

4 Squat cleans
3 Push jerks
2 Rope climbs

FITNESS

In pairs and alternating movements -

Every 3 min x 10 sets
18 / 14 cal Echo Bike
20 / 15 cal Row
15 Burpees

At 30 min mark -
5 min AMRAP (1:1 w partner)
10 Plate Curls
10 Plate Tricep Extensions

Dec 16 2020

Thursday: Lovely Legs..

CROSSFIT

CONDITIONING

5 rounds for time of:

800m / 600m Bike erg
30 Double unders
20 Hip extensions
10 T2B
* rest 2 mins after each round

FITNESS

In circuit style working 20 seconds on + 20 seconds on + 20 seconds off -

Min 1: Wallballs : MB Cleans
Min 2: Knee Tucks : Jumping Pull Ups
Min 3: Bear Crawl Shuttles : Push Ups
Min 4: Plate Taps : Plate GTO
Min 5: Rest

3 min AMRAP Shuttles (in pairs)
* 1 partner holding a plank

Rest 1min

* 3 rounds starting every 10min

Dec 15 2020

Wednesday: Back and Forth..

CROSSFIT

STRENGTH

Split jerk 10 x 2 reps

* Build to a heavy 2 rep

CONDITIONING

With a partner and working 1:1 -

4 rounds each of:

20 / 14 Calorie Echo or Assault bike
12 DB Hang clean and jerk (6/arm)
* 12 min cap

FITNESS

'EMOMathon'

2 rounds -
1 min to do:
15 Goblet Squats
2 min to do:
20 KB Push Press + 15 GS
3 min to do:
25 L Sit Raises over KB + 20 KB PP + 15 GS

At 15 min mark -
2 rounds:
1 min to do:
15 KB Frog Deadlifts
2 min to do:
20 Russian KB Swings + 15 KB FD
3 min to do:
25 Sit Ups + 20 RKBS + 15 KB FD

At 30 min mark -
400m Farmers Carry w Partner

Dec 14 2020

Tuesday: Hidden Cindy..

CROSSFIT

STRENGTH

EMOM for 7 mins:

1 Power snatch

* Build to a heavy single

CONDITIONING

AMRAP in 18 mins of:

30 / 21 Calorie row
3 rounds of Cindy
10 Power snatches
* Use 60% of your heavy single

FITNESS

AMRAP in 12 mins:
5 DB Man makers
10 Pancake V-Ups
150m Run

At 15 min mark
In teams of 3 -
AMRAP 10 min:
Max cal Assault Bike
Max Plate Shuttles
* 1 Partner rests, other 2 work, share anyhow

At 28 min mark
AMRAP 8 min:
4 DB Thrusters
8 Tuck Ups
12 cal Assault Bike

Dec 12 2020

Monday: Rapid Fire..

CROSSFIT

CONDITIONING

Every 3 mins x 7 rounds:

Run 200m
12 KB swings
6 Burpees

ACCESSORY

At 25 mins -

For time:
100 Single leg v-ups
* EMOM 20 Bicycles
6 min cap

FITNESS

In teams of 3 -

At 0 min mark:
3 rounds each:
20 / 15 cal Row
20 Flares
* Next partner starts when the previous partner leaves the rower

At 10 min mark:
3 rounds each:
20 / 15 cal Ski
30 Mountain Climbers
* Next partner starts when the previous partner leaves the ski

At 20 min mark
3 rounds each:
20 / 15 cal Bike
40 Ankle Taps
* Next partner starts when the previous partner leaves the bike

Dec 11 2020

Saturday: Couples Retreat..

CROSSFIT

CONDITIONING

2 rounds for time of:

50 Synchro DB snatches
Run 400m
40 Clean and jerks 50-70kg / 30-50kg
Run 400m
30 Synchro Burpees over the bar
Run 400m

* Time cap 30 mins

FITNESS

Every 8 min x 5 sets:

500 / 400m Ski
500 / 400m Row
1000 / 800m Bike

Dec 10 2020

Friday: CFTSV 3...

CROSSFIT

CONDITIONING

For time:

100 / 80 Calorie row
100 Wall balls
50 T2B or Knee tucks
100 / 80 Calories Echo bike / Assault bike
(start on either bike but change from Echo to Assault every 25 / 20 calories)

* Time cap 30 mins

FITNESS

In teams of 3 -

3 x 200m Run each

into

3 Rounds each (Alt full rounds 1:2)
6 Burpee Box Jump Overs
9 DB Thrusters
12 cal Ski

into

3 x 200m Run each

40 min cap

Dec 09 2020

Thursday: Keep up the Practice..

CROSSFIT

STRENGTH

EMOM for 15 mins:

Min 1 - Strict HSPU x 5-10 reps
Min 2 - Strict CTB pull-up x 3-8 reps
Min 3 - L-sit x 15-30 seconds

CONDITIONING

4 rounds for time of:

20 Box jumps (with step down)
15 Pull-ups
10 Ring dips

* 14 min time cap

FITNESS

On a continuously running clock -

AMRAP in 15 mins
3,6,9,12....
Slamballs
SB Shuttle Runs
SB Alt. Push Press
SB Step Ups
SB Hang Clean

At 17 min -
AMRAP 3 min:
Distance Slamball Throws

At 22 min mark -
AMRAP 15 min (in partner, alt. movements)
3,6,9,12....
Slamballs
SB Shuttle Runs
SB Alt. Push Press
SB Step Ups
SB Hang Clean

Dec 08 2020

Wednesday: Power Mash..

CROSSFIT

STRENGTH

Front squat 10 x 1 rep

* Build to a heavy single

CONDITIONING

Tabata mash up of:

Power clean
Lateral burpee over the barbell

* Score total reps across all 8 rounds

FITNESS

3 rounds of:

Min 1: Sled Push
Min 2: Pancake Push Ups
Min 3: Row cals
Min 4: KB Swings
Min 5: Knee Tucks

Rest 1 min

2 min AMRAP Assault Bike Cals

Rest 2 min

Dec 07 2020

Tuesday: Bouncing around..

CROSSFIT

STRENGTH

Press 5 x 5 reps

* Lift every 3 mins and build to a heavy 5 rep

CONDITIONING

AMRAP in 12 mins:

30 Double unders
10 KB swings 32 / 24 kg
10 Single arm DB push press / arm
10 / 7 Bike erg cals

FITNESS

Partitioned anyhow and with a partner -

125 / 100 Ski erg cals
100 KB Deadlifts
125 / 100 Echo Bike cals
100 KB Upright row
125 / 100 Shuttle Runs
100 Ab Mat Crunches

* 30 min cap

At 32 min mark
3 min AMRAP
Partner Synchro Bear Crawl

Dec 05 2020

Monday: Runski..

CROSSFIT

CONDITIONING

Every 7 mins x 4 sets:

Run 400m
Ski 400m / 300m
Run 400m

ACCESSORY

'Durante Core'

5 sets of:

10 Hollow rocks
10 V-ups
10 Tuck ups
10 second Hollow hold

* rest 1 min after each set

FITNESS

Every 5 min x 4 rounds:

15 Jumping Pull Ups
20 / 15 cal Bike Erg
15 Push Ups
20 / 15 cal Row
15 Sit Ups

At 20 min mark
AMRAP 10 mins:
20 Flares
20m Lunge Walk
20 Single Leg V-Ups
20m Burpee Bounds

Dec 04 2020

Saturday: The Willcox WOD..

We have a very special tribute WOD this Saturday to say farewell to two of CFTSV's finest in Sheree and Trav. Both have definitely left their mark on this place and will be dearly missed. The workout is an absolute firecracker (just like Sheree) and was written by Sheree to boot : )

We we wish both of you all the best in your endeavours and you will always be welcome at CrossFit Townsville.

Much love,

The entire CFTSV community!

CROSSFIT

CONDITIONING

In teams of 4 -

Pair 1 complete -
Max Row calories
and
21-15-9 of:
DB STO
DB Front squat
Burpees
* 1 partner completes 21 reps of all movements while other accumulates calories on the rower then change. Continue through to the reps of 9.

200 Pull-ups/Jumping pull-ups shared between team of 4 anyhow

Pair 2 complete -
Max Bike erg calories
and
21-15-9 of:
DB Alt snatch
SA DB OH lunge
Double unders x 2
* 1 partner completes 21 reps of all movements while other accumulates calories on the rower then change. Continue through to the reps of 9.

* In this workout Pair 1 complete the first block of work while Pair 2 complete the second block of work. Once both pairs finish the team meet at the rig to complete 200 pull-ups. Once complete pairs swap over.

FITNESS

6 rounds of:

20 Shuttle Runs
15 Slamball Alt Push Press
20 Sit Ups
15 Slamball Step Ups
20 cal Assault Bike

* 40 min cap

Dec 03 2020

Friday: CFTSV Test 2..

CFTSV Test 1 was a cardio bunny special so it would be only fitting that test number 2 is something more up the alley of our barbell junkies. CFTSV Test 2 is essentially the CrossFit Total but we thought it a little more appropriate to add a couple of reps on at each attempt to really test our lifting capacity. Bring a strategy as the goal is total load lifted across all three attempts of all three lifts so attacking from the get go is important and missing an attempt disastrous. Be smart, make sure you have a spotter and have some fun with this one..

CROSSFIT

STRENGTH

'CFTSV Test 2'

On a continuously running clock and for max load on all lifts -

0-15 mins: 7-5-3 reps of Back squat
15-25 mins: 7-5-3 reps of Press
25-40 mins: 7-5-3 reps of Deadlift
* Build to your best load for each of the lifts on all sets. Score is total load!

FITNESS

* Please note we are trialling a Friday afternoon Fitness session at 5pm. Support this with your feet and we will look at making it a permanent fixture on the Fitness timetable

In partners -

3.8km / 3km Ski
* Every 2 min, 8 Burpees resting partner

8km / 7km Bike Erg
* Every 2 min, 16 Flares resting partner

3.8km / 3km Row
* Every 2 min, 8 Pancake Push Ups

* 40 min cap

Dec 02 2020

Thursday: Down Sizing..

CROSSFIT

STRENGTH

Push jerk 7 x 2 reps

* Lift every 2 mins and build to a heavy 2 rep

CONDITIONING

10-1 of:

Handstand push-up
* Run 200m after each round

Time cap 16 mins

FITNESS

On a running clock -

At 0 min mark -
Every 2 min x 6 sets:
10 KB Rows
Max KB Hops in the remaining 1 min

At 14 min mark -
Every 3 min x 4 sets:
15 KB Floor Press
Max Box Squats in the remaining 90 sec

At 28 min mark
Every 4 min x 3 sets:
20 KB Russian Swings
Plank for remaining time in 2 mins

Dec 01 2020

Wednesday: Stuck in the middle..

CROSSFIT

CONDITIONING

AMRAP in 20 mins:

20 / 14 Bike erg calories
20 Wall balls
15 Burpee box jump overs
20 KB swings
20 / 14 Row calories

ACCESSORY

3 sets for quality:

10 Rower pike ups
20 Box bridges

FITNESS

With a partner -

AMRAP in 12 mins (1:1 each movement)
2 DB Bear Crawl
4 DB Hang Clean + Jerk
8 DB Triple Lunge/Squat
16 DB Push Press
32 DB H-Ups

At 14 min mark -
AMRAP in 5 mins:
20 on : 40 off
Echo Bike Sprint

At 20 min mark -
AMRAP 12mins (1:1 each movement)
2 DB Bear Crawl
4 DB Hang Clean + Jerk
8 DB Triple Lunge/Squat
16 DB Push Press
32 DB H-Ups

Nov 30 2020

Tuesday: Light Show..

CROSSFIT

STRENGTH

Every 90 seconds for 10 sets:

1 Power snatch + 1 Hang power snatch + 2 OH squats

CONDITIONING

2 rounds for time of:

75 Double unders
50 DB snatch
25 / 15 Echo / Assault cals
* Time cap 12 mins

FITNESS

On a running clock -

Every 5 mins x 3 sets:

10 Flare Kickbacks
15 / 10 Row cals
10 MB Push Ups
15 Shuttle Runs
10 KB Bent Over Rows

At 15 min mark -
In teams of 3
Run 800m
* KB and MB must be carried

At 20 min mark -
Every 5 min x 3 sets
10 Flare Kickbacks
15 / 10 Row cals
10 MB Push Ups
15 Shuttle Runs
10 KB Bent Over Rows

Nov 28 2020

Monday: Ab-titude..

CROSSFIT

CONDITIONING

Every 5 mins for 5 rounds:

Run 600m
At the 3 min mark -
Max unbroken set of T2B
* Score total number of T2B

ACCESSORY

At 30 mins -

2 sets of:
15 Pike sit-ups
30 seconds side plank each side
15 Straddle sit-up
* rest 60 seconds between sets

FITNESS

With a partner -

AMRAP in 8 mins:
P1: Max Row distance

P2:
5 Devil Press
10 DB Push Press
15 DB Front Squats
20 Single Leg V- Ups

* Rest 2 mins then swap with partner

At 20 min mark -
Every 2 min x 5 sets
175m / 140m Row Sprint

Nov 27 2020

Saturday: Single File..

CROSSFIT

CONDITIONING

In teams of 4 and in Indian file -

5 rounds each of:
15 / 12 Calorie Ski erg
20 Box jump overs
15 / 12 Calorie Bike erg
30 Jump lunges

* Next team member may begin when person in front has moved forward to the next movement. If P1 is still on the second movement and P2 has finished the first movement, P3 may not join the workout until P1 moves forward.

FITNESS

Working in partners -

0 - 5 min mark -
5 min AMRAP:
Sled Push 60/40kg
1:1 w partner choose your own # of laps

5 - 15 min mark -
10 min AMRAP:
10 Slamball over the shoulder
10 Slamball Push Press
10 Slamball Crunches
1:1 rounds w partner

15 - 20 min mark -
5 min AMRAP:
Sled Push 90/65kg
1:1 w partner choose your own # of laps

20 - 30 min mark -
10min AMRAP:
10 Plate GTO
10 Plate Lunges
10 Plate Side to Sides (2:1)

30 - 35 min -
5 min AMRAP:
Sled Push (no weight)
1:1 w partner choose your own # of laps

Nov 26 2020

Friday: CFTSV Test 1..

Today begins a series of 3 test workouts we are going to run on consecutive Friday's. Each workout is testing something a little bit different and with the year coming to a close it is a nice opportunity to get a benchmark on where your fitness sits right now. Rest assured we will wheel these workouts back out early next year and then once or twice again throughout the year. Today we are looking at our aerobic capacity and specifically our run and burpee ability. We would normally see this type of workout turn up on a Monday and it is this simple formula that has become the backbone of the CFTSV program!!

CONDITIONING

'CFTSV Test 1'

On a continuously running clock -

On 0 - Run 1 mile
* record time
On 10 - 100 Burpees
* record time or number of burpees
On 20 - Run 1 mile
* record time

FITNESS

In teams of 3 -

8km / 7km Ski Erg
16km / 14km Bike Erg

P1: Ski's
P2: Bike 's
P3: 1 Round:
15 Wallballs
12 Jumping Pull Ups
9 V Ups/H Ups

*40min cap

Nov 25 2020

Thursday: Ring, Ring..

CROSSFIT

STRENGTH

Ring muscle up skills

CONDITIONING

EMOM for 16 mins:

Min 1 - 1-5 reps Ring muscle ups
Min 2 - 5 Big box jumps
Min 3 - 1 min Echo bike cals
Min 4 - Rest

FITNESS

In partners sharing reps anyhow -

1 round of:
80 DB Deadlifts
80 DB Bent Over Row
80 DB Push Press
80 DB Lunge
80 DB Floor Press
* Every 1 min, 1 partner does 10 Flares
* 15 min cap

At 18 min mark -
2 rounds:
40 DB Deadlift
40 DB Bent Over Row
40 DB Push Press
40 DB Lunge
40 DB Floor Press
* Every 1 min, 1 partner does 20 Mountain Climbers
* 15min cap

At 35 min mark -
3min Synchro DB Bear Crawl
*Both partners hold DB at the same time

Nov 24 2020

Wednesday: Dream Boat..

CROSSFIT

STRENGTH

Deadlift 10 x 2 reps

* Focus is speed. Keep light and fast and lift every minute.

CONDITIONING

3 rounds for time of:

50 / 40 Calorie row
35 Wall balls
20 Deadlifts
* 16 min

FITNESS

Every 7 mins x 5 sets:

20 / 14 cal Echo Bike
15 Hand Release Push Ups
20 / 14 cal Assault Bike
15 Sit Ups
20 / 14 cal Bike Erg

Nov 23 2020

Tuesday: Turn up the Damper..

CROSSFIT

CONDITIONING

4 rounds of -

AMRAP in 3 mins of:
600m / 500m Bike erg (1.15 min cap)
then in the remainder AMRAP of -
12 DB STO
6 T2B
or
Double unders
* rest 3 mins after each round
Alternate between AMRAP of DB STO / T2B and Double unders so that you complete 2 rounds of both.
Damper increases each round
Round 1 - 2
Round 2 - 5
Round 3 - 8
Round 4 - 10

FITNESS

In teams of 3 -

5 rounds each:
250m Ski
200m Run
15 Sit Ups
* Next partner leaves when the partner in front comes back off the run.

Nov 20 2020

CROSSFIT

STRENGTH

"The Dingo Complex"

8-7-6-5 reps of:

Power cleans
Bentover rows
Front squats
STO

* Lift every 4 mins and make each set as heavy as possible.

CONDITIONING

With a partner working 1:1 -

3 rounds each of:

100m Deadball carry

FITNESS

In teams of 3 -

Row 10km / 8km
Bike erg 20km / 16km

* P1 Row, P2 Bike, P3 rest. Rotate anytime.

Nov 14 2020

Monday: Get in a Groove..

We are fast approaching the end of the year and there are lots of things to get excited about and stay tuned for..

Our annual Christmas Party is set down for Tuesday December 22nd this year.. yep that's right you heard correctly "Tuesday". With restrictions on numbers and locking down bookings we had a choice to limit the party to less than 100 (last year we had 220) and run it on a weekend or have the celebrations on a Tuesday and be able to cater for 200.. the choice was easy. More info will be at hand in the next few weeks but this is the biggest night on the CFTSV calendar and after the year we have all had we all deserve a night out. We will also be inducting a handful of new members into the CFTSV 1 Tonne club so it is certainly a night no one wants to miss : )

Coming up a little closer we will be hosting the Queensland Weightlifting Association "NQ Open" on Saturday November 28th. This is going to be a belter of a weekend with the schedule absolutely chockers with lifters from all over Queensland. Our very own Thunder Barbell have 26 athletes registered with a wide array of ages competing from our young teenage lifters to our awesome masters crew! A schedule will be released in the next week or so but this is something we would love to see everyone at CFTSV get behind.

On that note our Saturday November 28th classes will be reduced to a 5.30am and 6.30am CrossFit class and 6am Fitness class only.

CROSSFIT

CONDITIONING

Every 6 mins for 5 sets:

Row 20 / 14 calories
Run 20 x 10m shuttles
Bike erg 20 / 14 calories

ACCESSORY

On a running clock -
AMRAP 90 seconds of Hollow rocks
rest 30 seconds
AMRAP 90 seconds of Plate side to sides (10/5kg)
rest 30 seconds
AMRAP 90 seconds of V-ups

FITNESS

5 rounds of:

20 Bent Over Row
18 DB Box Step Overs
16 / 12 Ski Cals
14 DB Front Squats
12 DB Push Press

* Every 6 min Farmers carry 100m
* 30min cap

Nov 13 2020

Saturday: Fight Gone Bad..

CROSSFIT

CONDITIONING

'Fight Gone Bad'

3 rounds for max reps of:
1 min Wall balls
1 min SDLHP
1 min Box jumps
1 min Push press
1 min Row calories
1 min rest

FITNESS

Every 5 mins for 7 rounds:

2 Laps Sled Push
4 Slamball Clusters
6 Flurpees
8 Renegade Row Push Ups
10 cal Assault bike
12 cal Echo bike

Nov 12 2020

Friday: Two Parter..

CROSSFIT

CONDITIONING

For time:

7 rounds of:
7 Thrusters 45 / 30 kg
7 Lateral burpees

rest 3 mins exactly then

7 rounds of:
7 KB swings 24 / 16 kg
21 Double unders

* 25 min cap

FITNESS

Working 45 seconds on and 15 seconds off -

Min 1: Box Step Ups
Min 2: Over Head Sit Ups
Min 3: SA Renegade Row
Min 4: SA DB Squat Clean
Min 5: DB Push Press

At 6min mark
5 Long Shuttle Farmers Carry

(3 Rounds, starting every 10min)

At 32 min mark -
Chads Pool Party Tabata:
Alt between curls and tricep extensions

Nov 11 2020

Thursday: Practice..

CROSSFIT

STRENGTH

Deadlift 5 x 3 reps

* Lift every 3 mins and build to a heavy 3 rep

CONDITIONING

EMOM for 16 mins of:

Min 1 - 30 seconds Strict HSPU
Min 2 - 30 seconds T2B
Min 3 - 30 seconds Empty bar Good mornings
Min 4 - 30 seconds Echo / Assault bike
* Score lowest reps for each

FITNESS

In teams of 3 -

AMRAP 30 min
P1: Works through -
24 DB Push Press
20 DB Front Squats
16 DB Hang Cleans
12 DB Deadlifts
8 DB Renergade Rows
4 DB Devil Press

P2: Alt between.
Run 200m
Row 200m
Ski 200m

P3: Rest

At 32 min mark
Tabata Hollow Hold
Rest in a ball tuck holding legs

Nov 10 2020

Wednesday: Remember!!!

We are very proud to be co-hosting with the Tribe Cafe, a "BBQ to Remember" on Wednesday November 11. We are fortunate to have a number of serving and former serving defence personnel training with us so we wanted to make Remembrance Day a little extra special. Today's workout is a doozy and has some November 11 significance so don't miss out on that and then following that, from 6am-8.30am head into the Tribe Cafe, make a donation of any kind and get yourself a burger. All funds are going to the tremendous organisation SWISS 8 who, founded by a group of combat veterans, have developed a proactive mental health program that is delivered via an app. The program is designed to help reduce anxiety, build structure and take ownership of your life. With the year we have had these types of initiatives are more important than ever so we would love you to show your support Wednesday mornings!!

CROSSFIT

CONDITIONING

AMRAP in 25 mins of:

11 DB Front rack step back lunges right leg
11 DB Front rack step back lunges left leg
20 Push-ups
20 Calorie row
100m Farmers carry

FITNESS

In partners -

5 Rounds
500m Bike Erg each
*Partner hollow holds
100m Sled Push each
*Partner holds plate overhead
20 Burpees each
*Partner bear hugs plate

*Every 5 min including 0 min everyone completes
11 Push Ups
11 Squats
11 Crunches

* 30 min cap

At 32 min mark
3 min Partner Wall Sit
*every break 10 full circle russian twists (5 each way)

Nov 09 2020

Tuesday: Chin Wag..

CROSSFIT

STRENGTH

Strict press 5 x 3 reps

* Lift every 3 mins and build to a heavy 3 rep

CONDITIONING

4 rounds for time of:

21 / 18 Bike erg calories
15 Front squats
9 Strict pull-ups

* Time cap 16 mins

FITNESS

In partners accumulate -

100 Burpees
200 V-Ups
300 Slamballs
400 Lunges
500 Drag Rope Skips
*Partition anyway working at the same time
*Every 3min (incl. 0min), 1 partner must Row 18/14cals
*30min cap

At 31min mark
Russian Twist Tunnel Ball Race

Nov 08 2020

Monday: Scrambled..

CROSSFIT

CONDITIONING

On a continuously running clock -

9 rounds of: (2 min cap on each round)

Round 1 -
Run 200m
16 Burpees

Round 2 -
Run 200m
20 KB swings

Round 3 -
Run 200m
24 Air squats

* Start a new round every 2 mins. Repeat x 3 times through.

FITNESS

3 rounds of:

Min 1: Echo Bike Cals
Min 2: Lunge Walk Shuttle
Min 3: Ski Erg Cals
Min 4: Bear Crawl Shuttle
Min 5: Assault Bike Cals
Min 6: Shuttle Run

At 8 min mark -
(In partners)
R1: 30 Synchro Flares
R2: 40 Synchro Single Leg V-Ups
R3: 50 Synchro 3 Step Bicycles Crunches

Next round starts at the 10min mark

At 32 min mark -
In partners
4 min max Empty bar/ Plate Thrusters

Nov 06 2020

Saturday: Hell Raiser..

CROSSFIT

CONDITIONING

In teams of 2 -

Run 800m
then
100 Thrusters
200 Burpees over the barbell
300 Row calories
then
Run 800m

* Partition reps anyhow

FITNESS

On a running clock -

Every 6 mins for 3 sets:

18 / 13 Bike Erg cals
13 DB Hang Clean and Jerks
13 Slamballs
18 / 13 Bike Erg cals

At 20 min mark -

Every 6 min x 3 sets:

18 / 13 Ski cals
13 DB Lunges
13 Slamball Squat Cleans
18 / 13 Ski cals

Nov 05 2020

Friday: Clean and jerks..

CROSSFIT

STRENGTH

Every 90 seconds for 10 sets:

1 Clean and jerk

* Build to a heavy single

CONDITIONING

7 rounds for time of:

3 DB clean and jerk
5 Pull-ups
7 Box jumps
9 Squats

* 12 min cap

FITNESS

With a partner -

5 Rounds each:
15 / 12 cal Row
10 Burpees Over the Rower

At 18 min mark
500m Row each
400m Row each
300m Row each
200m Row each
100m Row each
* 25, 20, 15, 10, 5 Mountain climbers each leg

At 34 min mark -
100 Burpees combined
1 partner working at a time

Nov 04 2020

Thursday: Booty Call..

CROSSFIT

STRENGTH

Ring muscle up skills

CONDITIONING

AMRAP in 15 mins of:

9 Hip extensions
15 / 12 Calorie row
30 Double unders
Sled push 40m

FITNESS

Working in circuit style 20 seconds on + 20 seconds on + 20 seconds off -

1: Wallballs into Wall Sit
2: Jumping Pull Up into Tuck Hold
3: Renegade Row Push Ups into DB Push Up Drag Unders
4: Burpee Box Jumps into Step Ups
5: Dead Bugs into Hollow Hold

At 7 min mark
200m Run

* Begin a new round every 10 mins for 4 total rounds

Nov 03 2020

Wednesday: Break Neck Speed..

CROSSFIT

CONDITIONING

Every 5 mins for 6 rounds:

4 Hang power cleans
8 Burpees
12 T2B
18 / 12 Echo bike calories

* Score each round time

FITNESS

In teams of 3 -

800/600 Assault Bike Cals

* Every 2 min resting partners alt between
1: 18 Synchro Air Squats
2: 15 Synchro Sit Ups
3: 12 Synchro Push Ups

* 40min cap

Nov 02 2020

Tuesday: Cup Day..

CROSSFIT

STRENGTH

Front squat 5 x 5 reps

* Lift every 3 mins and build

CONDITIONING

2 rounds for time of:

24 Deadlifts
24 Push-ups
24 STO
24 Wall balls

* 12 min cap

FITNESS

On a running clock -

At 0 min mark -
Row 125 / 100m
Ski 125 / 100m
Bike Erg 250 / 200m

At 4 min mark -
Row 250 / 200m
Ski 250 / 200m
Bike Erg 500 / 400m

At 10 min mark -
Row 500 / 400m
Ski 500 / 400m
Bike Erg 1000 / 800m

At 26 min mark -
Row 250 / 200m
Ski 250 / 200m
Bike Erg 500 / 400m

At 32 min mark -
Row 125 / 100m
Ski 125 / 100m
Bike Erg 250 / 200m

Oct 31 2020

Monday: The Pillar..

CROSSFIT

CONDITIONING

On a running clock -

Every 3 mins x 8 sets

or

Every 4 mins x 6 sets:

Run 400m

ACCESSORY

At 28 mins -

AMRAP in 6 mins:

5 Strict T2B
10 Wipers
15 Plank walk ups

FITNESS

In partners -

Every 4 mins x 4 sets:
P1: 15 Slamballs
P2: 15 Plate GTO
* do opposite movement
2x 10m Synchro Bear Crawl
*One partner pushes the ball the other the plate then swap on the way back

At 16 min mark -
50 Flurpees combined
*One partner must always hold the plate and slamball off the ground

At 22 min mark -
Working 1:1
3 Rounds of -
AMRAP 2 mins:
2 Bear Crawl Shuttles
15 Plate Squats
15 Slamballs Presses
Max Flutter Kicks

Oct 30 2020

Saturday: Hollow - ween...

CROSSFIT

CONDITIONING

'Hollow-ween'

With a partner -
2 rounds of:
31 Synchro Burpees
400m run
31 Synchro Hollow rocks
31 Synchro KB swings
400m run
31 Synchro Hollow rocks
31 Synchro Thrusters
400m run
31 Synchro Hollow rocks
* 45 min cap

FITNESS

Every 5 mins for 4 sets:

Row 250/200m
Ski 250/200m
Bike 500/400m

At 22 min mark
9 Rounds
30sec Worm Hold (Hip height) (Min: 3, Max: 5)
10 Worm Facing Burpees
8 calorie any machine

Oct 29 2020

Friday: Under Over..

CROSSFIT

STRENGTH

Every 2 mins for 10 sets:

1 Power snatch + 1 Hang squat snatch + 1 Overhead squat

* Work up to a challenging weight but emphasis is on skill.

CONDITIONING

AMRAP in 8 mins of:

50 Double unders
10 Overhead squats

FITNESS

In teams of 3 -

Every 4 min x 5 sets:
Run 200m
10 Bear Crawl Shuttles (3m)
5 Short Plate Pushes (20/15kgs)
*Every 4 min P1 starts regardless of the other 2 partners. P1 + P2 start when the person in front comes in off the run.

At 22 min mark -
Accumulate
100 Synchro Flares
150 Synchro Hand Release Push Ups
200 Synchro Squats
*13min cap
**One partner must always hold a plate overhead

Oct 28 2020

Thursday: Skill Day...

CROSSFIT

STRENGTH

EMOM for 12 mins:

Min 1 - Skin the cat x 1-2 reps
Min 2 - Alternating pistol squat x 6-10 reps
Min 3 - DB Hollow flutters x 20 seconds

CONDITIONING

Every 4 mins x 5 sets:

Row 500m / 400m

* Goal is to hold 3-5 seconds between slowest and fastest efforts.

FITNESS

With a partner -

5 Rounds -
3 min AMRAP:
20 Synchro Jump Lunges
16 Synchro DB SA Push Press
12 Synchro V-Ups
150 / 120 cal Row
2min Rest
* Aim is to complete 150/120 cals in as few rounds as possible.
The remaining time when we get to the rower is split evenly and alternate who goes first every time.

At 28 min mark -
12 min AMRAP:
(Alt movements with partner)
18 DB Deadlifts
16 Flares
14 DB Renegade Rows (Just Row ea arm = 1)
12 Out in Up Leg Extensions
10 DB Thrusters

Oct 27 2020

Wednesday: Cash Grab..

CROSSFIT

STRENGTH

Deadlift 5 x 5 reps

* Lift every 3 mins and build to a heavy 5 rep

CONDITIONING

In a team of 4 -

84-60-36 of:

Burpee box jump overs
Echo bike calories

* Partition reps between the four team members. P1 may move to the echo bike and begin calories when they have done their allotment of burpee box jump overs in the 84's.

FITNESS

AMRAP in 36 mins:

10 Single Arm Devil Press
15 Tyre Flips
20 Single DB Walk Lunges
25 DB Russian Twists
30 Drag Rope Single Skips

*Every 3 mins alternate between -
1: 15/12 cal Row
2: 30 Plank Mountain Climbers
3: 200m Run

Oct 26 2020

Tuesday: Triplet of Fire..

CROSSFIT

STRENGTH

Push press 7 x 3 reps

* Lift every 2 mins and build to a heavy 3 rep

CONDITIONING

3 rounds for time of:

9 Push press
18 Pull-ups
27 Wall balls

* 10 min cap

FITNESS

On a running clock -

At 0 -
In teams of 3 AMRAP in 9 mins:
Ski Cals (swap anytime)
* After each set complete 10 Single leg v-ups

At 12 min mark -
30-20-10 of:
Squats
Push Ups
Sit Ups
* 5 min cap

At 20 min mark -
In teams of 3 AMRAP 9min
Ski Cals (swap anytime)
* After each set complete 20 Bicycles

At 32 min mark -
30-20-10
Flares
Slithering Snakes
Jump Lunges
* 5 min cap

Oct 24 2020

Monday: Slice Through..

CROSSFIT

CONDITIONING

5 rounds for time of:

Run 400m
12 KB swings 24 / 16 kg
9 Burpees
6 T2B

* 20 min cap

ACCESSORY

At 25 mins -

Every 3 mins for 4 sets:
15 sec Hanging tuck hold
20 Hollow rocks
30 Plate Side to sides 10 / 5 kg
40 Flutter kicks

FITNESS

In partners -

Every 5 mins x 3 sets:
20cal Assault Bike/Echo Bike each
20cal Row each
10 Shuttle runs together (over + back = 1)

At 15 mins -
5min AMRAP
2,4,6,8,10....
Synchro KB Swings
Synchro Goblet Squats
Synchro KB Push Press

At 22min mark
Every 3min x 5 sets
30sec Row/Bike Sprint
1 min rest
30sec Bike/Row Sprint

Oct 23 2020

Saturday: Add ons..

CROSSFIT

CONDITIONING

3 rounds for time:
Run 800m (together)
Round 1 -
50 Box jumps + 50 Russian swings + 50 Strict press
Round 2 -
50 Box jump overs + 50 KB SDLHP + 50 Push press
Round 3 -
50 Burpee box jump overs + 50 KB swings + 50 Push jerks
* 36 min cap
Share the work anyhow with your partner and add load each round for the presses.

FITNESS

With a partner and on a running clock -

100 / 80 Bike erg cals
90 DB Front squats
80 / 65 Ski erg cals
70 DB Push press
60 / 45 Bike erg cals
50 DB Deadlifts
40 / 30 Ski erg cals
30 DB Burpees
20 / 12 Bike erg cals
10 DB Devil press

* 40 min cap

Oct 22 2020

Friday: Complex Stuff..

CROSSFIT

STRENGTH

Every 3 mins for 7 sets:

Build to a heavy of the complex -

1 Power clean + 1 Push jerk + 1 Front squat + 1 Hang squat clean + 1 Split jerk

CONDITIONING

For time:

50 / 40 Calorie ski erg (3 min cut off)
35 T2B or Knee tucks
20 Power cleans
* 9 min cap

FITNESS

Working with a partner -

Row 700 or 575 or 450 Calories

* Every 2 mins alternate between -
1. 25 Box dips
2. 25 Box bridges
3. 25 Alternating box step ups
* Do movement 1 on the 0 mins (P2) and 2 mins (P1).
40 min cap

Oct 21 2020

Thursday: Bangers and Mash..

CROSSFIT

CONDITIONING

3 rounds of -

AMRAP in 6 mins:
1000m / 800m Bike erg (2 min cut off)
20 Burpees to a touch
Max Row calories in remainder
rest 3 mins

FITNESS

Working with a partner -

At each station work for 30 seconds on 30 seconds off and rotate -
3 sets:
1. Ski erg
2. Plank walk ups
3. Drag rope skips
4. Plate upright rows
5. Chin over bar hold (use low bar if needed) or hang
6. Sled push
* After each full rotation complete 2 each of run to the bottom driveway and back (1:1)
Start a new set every 14 mins.

Oct 20 2020

Wednesday: In Between...

CROSSFIT

STRENGTH

Back squat 5 x 5 reps

* Lift every 3 mins and build to heaviest 5 rep

CONDITIONING

AMRAP in 9 mins of:

12 Wall balls
3-6-9-12 etc.. CTB pull-ups
24 Double unders
* Continue adding 3 reps to the CTB pull-ups after each round.

FITNESS

On a running clock -

With a partner sharing equipment and adding on at each block:
20 Xplodes
20 Frogz
20 KB press
20 Mountain drops
20 Bear crawls (5m at 1 for 1)
then
30 Jump lunges
30 KB squats
30 Knee tucks
30 Romans
+ all of 20's
then
40 KB swings
40 Single leg v-ups
40 Bicycles (2 for 1)
+ all of 30's + all of 20's
then
50 / 30 Calorie row
(every 10 cals get out and do 10 burpees then go to a different rower)
+ all of 40's + all of 30's + all of 20's

Oct 19 2020

Tuesday: Rep Club..

CROSSFIT

CONDITIONING

5 rounds for max reps of:

1 min Echo bike
1 min Strict T2B
1 min DB step ups
1 min Wall walks
1 min rest

FITNESS

On a 36 minute clock -

In teams of 3:
Max Bike erg metres

200 Flares
200 Ab mat sit-ups
200 Wall balls
* One person on the bike erg, one person working on the movement, one person resting. Bike goes to movement, movement goes to rest, rest goes to bike. Rotate every minute. Must work hard on the movement!

At 38 mins -
3 sets of:
1 min plank
* 1 min rest

Oct 17 2020

Monday: The Back Straight..

CROSSFIT

CONDITIONING

Every 8 mins x 3 sets:

Run 400m
30 Deadlifts
Run 200m
10 Shoulder to overhead

ACCESSORY

At 28 mins -

'Durante Core'
5 sets of:
10 Hollow rocks
10 V-ups / Single leg v-ups
10 Tucks ups
10 second Hollow hold
* rest 1 min after each set

FITNESS

On a running clock and with a partner -

At 0 mins:
3 sets of -
20 DB snatch
20 Air squats (P1 snatch, P2 squat and swap)
then
Row 1000m / 800m shared (target 4 mins)
Echo bike 60 / 40 cals shared (target 3 mins)

At 13 mins:
3 sets of -
16 Alt DB Hang clean and jerk
16 Lateral lunges
then
Row 750m / 600m shared (target 3 mins)
Echo bike 50 / 32 cals shared (target 2.30 mins)

At 26 mins:
3 sets of -
12 DB Burpees (alternate hands each rep)
12 Jump squats
then
Row 500m / 400m shared (target 2 mins)
Echo bike 40 / 26 cals shared (target 2 mins)

At 36 mins:
Tabata Flutter kicks
* rest in top of push-up

Oct 16 2020

Saturday: Partner Big Chief..

CROSSFIT

5 rounds each of:
12 Power cleans 40-62.5 / 20-45kg
24 Push-ups
36 Air squats
Run 400m
* Alternate full rounds and Partner 2 begins when Partner 1 finishes air squats and likewise unless P2 is already on the run then P1 begins immediately.
Time cap 30 mins

FITNESS

On a running clock -

10 min Bike erg
- 4 mins @ 75rpm
- 3 mins @ 80rpm
- 2 mins @ 85rpm
- 1 min @ send it!

3 mins rest

10 min Ski erg
- 2 mins @ 30spm
- 2 mins x max Single leg v-ups
- 2 mins @ 36spm
- 2 mins x max Bicycles
- 2 mins @ 44spm

3 mins rest

10 min Row
- 1 min @ 20 spm
- 1 min @ 30 spm
x 5 sets

Oct 15 2020

Friday: A Dozen of Fun..

CROSSFIT

STRENGTH

Every 2 mins x 7 sets:

Snatch x 2 reps

CONDITIONING

AMRAP in 12 mins of:

15 Wall balls
12 Single arm DB OH alternating lunges
9 Pull-ups

FITNESS

With a partner and in sync on all movements -

10 Burpees
20 Plate get ups
10 Burpees
30 Push press (1 DB each)
10 Burpees
40 Bear crawls (3m at 2 for 1)
10 Burpees
50 DB Walking lunges (1 DB each)
* If not complete here by 20 min mark move to the rower.
100 / 75 Row calories (share these)

50 DB Walking lunges (1 DB each)
10 Burpees
40 Bear crawls (3m at 2 for 1)
10 Burpees
30 Push press (1 DB each)
10 Burpees
20 Plate get ups
10 Burpees
* Time cap 45 mins

Oct 14 2020

Thursday: Fit - Nest Returns..

CROSSFIT

* A repeat from July. Enjoy!!

On a continuously running clock -

At 0:00
AMRAP in 7 mins:
Echo bike calories
* Every minute including first minute do 5 KB swings

At 10:00
AMRAP in 7 mins:
Row calories
* Every minute including first minute do 5 T2B or Knee tucks

At 20:00
AMRAP in 7 mins:
Ski erg calories
* Every minute including the first minute do 5 STO

At 30:00
In teams of 2 and alternating movements -
AMRAP in 7 mins:
10 KB swings
10 T2B
10 STO

FITNESS

In teams of 3 -

At 0 mins -
6 sets of:
Run 100m
10 Frog xplodes
* Next person leaves when person in front gets in from the run

At 14 mins -
3 sets of:
Run 200m
20 Ab mat sit-ups
* Next person leaves when person in front gets in from the run

At 28 mins -
2 sets of:
Run 300m
30 Striders
* Next person leaves when person in front gets in from the run

Oct 13 2020

Wednesday: Shirt Front..

CROSSFIT

CONDITIONING

5 rounds for time of:

30 Double unders
20 Burpees
10 Front squats 40-70kg / 25-45kg
* 15 min cap

ACCESSORY

At 20 mins -

Every 3 mins x 3 sets:
30 Hollow rocks
20 V-ups
10 Plank walk-ups

FITNESS

* In '12 Days of Christmas' style and adding a movement every round
10 Box jumps or step ups
9 Hand release push-ups
8 Wall balls
7 Plate side to side twist and sit-up
6 Bike erg cals
5 'A' Bombs (Incline push-up + shoot through + Dip)
4 Flares (2 for 1)
3 Single leg v-ups (2 for 1)
2 Ultimate burpees
1km Row
* E.g. Round 1 - 10 / Round 2 - 10-9 / Round 3 - 10-9-8 / Round 4 - 10-9-8-7 etc. down to 1.

Oct 12 2020

Tuesday: Pair Pacing..

CROSSFIT

STRENGTH

Split jerk 10 x 1 rep

* Lift every 60 seconds and build to a heavy single

CONDITIONING

With a partner and alternating movements -

12 rounds for time of:
12 DB snatch
9 Box jump overs
6 Single DB split jerks
* 15 min cap

FITNESS

In circuit style working 40 seconds on and 20 seconds off -

At 0 mins -
4 rounds:
1. Ski erg
2. Russian KB swings
3. Hanging Knee tucks
4. Donkey kicks
5. Shuttle sprints

At 23 mins -
5 rounds of ladder relays
* Into 2 teams and work through ladder head to head with the other team. Burpee penalty on each round for losing team.

At 30 mins -
In teams of 2 complete:
50 / 35 Ski erg calories (share anyhow)
50 Russian swings (share anyhow)
40 Hanging knee tucks (synchro)
40 Donkey kicks (synchro)
30 Shuttle sprints (share anyhow)
* 12 min cap

Oct 10 2020

Monday: 6 WPA Re-Testing..

Today is 6 WPA re-testing day!! It's a great opportunity to check in on your progress over the last 6 weeks whether you signed up for our 6 WPA or not. All our 6 WPA participants, make sure you book in for your second scan with James some time this week and we look forward to seeing the results..

CROSSFIT

CONDITIONING

On a continuously running clock -

At 0 mins -
Run 800m

At 6 mins -
Run 800m

At 12 mins -
Run 800m

At 20 mins -
AMRAP in 3 mins of Hand release push-ups

At 25 mins -
AMRAP in 3 mins of Strict pull-ups

At 30 mins -
AMRAP in 3 mins of Ab mat sit-ups

FITNESS

In teams of 2 sharing work anyhow -

At 0 mins:
Every 5 mins x 5 sets:
400 / 325m Row
30 / 20 Echo bike calories
20 Synchro jump lunges

At 30 mins:
Into teams of 4 and rotate through -
Tabata mash up of:
Squat hold
Push-up hold
Curl up hold
Bear crawl across the green and back (make it there and back in 20 sec!)
* Complete 5 rounds of each for a total of 10 mins work.

Oct 09 2020

Saturday: Share and Sync..

Just a quick reminder there is no 8.30am Saturday class this week due to the running of the CrossFit Level 2 course. All other courses will run as normal. Thanks.

CROSSFIT

CONDITIONING

With a partner -

For time:

50 / 40 Echo bike calories or Row calories
50 Synchro DB snatches
35 Burpee box jump overs (share reps anyhow)
50 Synchro T2B
35 Burpee box jump overs (share reps anyhow)
50 Synchro DB snatches
50 / 40 Row calories or Echo bike calories

FITNESS

On a running clock -

At 0 mins -
4 rounds of:
5 KB swings
10 Sit-ups
15 Burpees
* Max Bike erg calories once 4 rounds are complete (in teams of 3)

At 12 mins -
4 rounds of:
5 Sit-ups
10 Burpees
15 KB swings
* Max Bike erg calories once 4 rounds are complete (in teams of 3)

At 24 mins -
4 rounds of:
5 Burpees
10 KB swings
15 Sit-ups
* Max Bike erg calories once 4 rounds are complete (in teams of 3)

At 36 mins -
Tabata Plank walk ups
* curl up hold in rest

Oct 08 2020

Friday: Hot and Heavy..

CROSSFIT

STRENGTH

Front squat 5 x 3 reps

* Lift every 2 mins and build to a heavy 3 rep

CONDITIONING

5 rounds for time of:

Run 200m
9 Thrusters
30 Double unders
* 15 min cap

FITNESS

Every 2 mins for 15 rounds:

1. Ski 325m / 275m
2. Row 375m / 300m
3. Bike 800m / 675m

At 33 mins -
Every 3 mins x 3 sets:
10 Empty bar bicep curls
10 Row pikes or tucks
20 Single leg v-ups

Oct 07 2020

Thursday: EMOMOLONG...

A quick reminder that due to the running of the CrossFit Level 2 seminar this weekend there will be no 8.30am CrossFit class. The rest of our classes, including the 6am Fitness class, will continue as normal. Thanks : )

CROSSFIT

CONDITIONING

EMOM for 30 mins of:

Min 1 - Row 160 / 130m
Min 2 - 3 Power cleans
Min 3 - Ski 160 / 130m
Min 4 - 5 Big Box jumps
Min 5 - Bike erg 320 / 260m
Min 6 - Max unbroken strict HSPU

FITNESS

In groups of 3 -

AMRAP in 15 mins of:
Assault bike 30 seconds hard
Run 200m
* Next person starts when person in front finishes Assault bike

rest 5 mins

Complete as a team of 3 sharing reps anyhow -
50 x 4m Bear crawls (up and back = 1)
100 Push-ups
150 Squats
Reps may be partitioned to 5-10-15.
* 15 min cap

Oct 06 2020

Wednesday: Consistency Club!!

CROSSFIT

STRENGTH

Every 3 mins x 5 sets:

5 Bench press
Max reps Strict pull-ups

* Build each round on the bench press and each set of strict pull-ups must be unbroken.

CONDITIONING

4 rounds each for time of:

21 / 15 Echo bike calories
15 Hand release push-ups
9 CTB pull-ups

* rest 90 seconds after each round

FITNESS

In pairs -

At 0 mins -
2-4-6-8-10 Synchro Ultimate Burpees
(Frog + Explode + Flare both sides + Toe tap both sides + Burpee)
* Both partners row 20 / 15 calories each after each round of Ultimates (change who goes first each round)

At 18 mins -
50 Synchro Bicycles
50 Synchro Slides
50 Synchro Ass ups
50 Synchro Toe touches

At 23 mins -
40/30 - 30/21 - 20/15 - 10/7 Row calories each (change who goes first each round)
* Partners complete 7 Synchro Ultimate burpees after each round of Rowing

At 41 mins -
50 Synchro Bicycles
50 Synchro Slides
50 Sychro Ass ups
50 Synchro Toe touches

Oct 05 2020

Tuesday: Blow Em Up..

CROSSFIT

STRENGTH

Deadlift 7 x 3 reps

* Lift every 2 mins and build to a heavy 3 rep. Reset on each rep.

CONDITIONING

AMRAP in 8 mins of:

10 Deadlifts
10 T2B

FITNESS

In groups of 3 -

At 0 mins -
3 sets each of:
400 / 325m Bike erg
* On completion of bike effort complete 20 Single DB side to sides

At 12 mins -
2 rounds of:
1 min max Pancake Burpees
1 min max DB Push press
1 min max Squat jumps
1 min rest

At 22 mins -
3 sets each of:
400 / 325m Bike erg
* On completion of bike effort complete 20 Single DB crunches

At 34 mins -
4 rounds of:
30 seconds max Pancake burpees
30 seconds max DB Push press
30 seconds max Squat jumps
30 seconds rest

Oct 03 2020

Monday: 'Whitten'

Have a fantastic long weekend everyone.. you have all earned it. CrossFit classes for the Monday Public Holiday are 3pm, 4pm, 5pm and 6pm. We will run our Fitness class in the usual timeslot of 6pm as well.

As always please don't forget to sign in : ) You have all been outstanding with this and as we have mentioned a number of times now, it is our new norm. If you have a friend that is looking to start with us please be reminded that they must have at least 3 months previous CrossFit experience and completed a CrossFit Introduction course. Encourage them to make sure the first thing they do if they are interested in starting is create a profile at our 'CF Townsville' app. Thanks for your continued cooperation and amazing support!!

Now let's kick the week off with a wicked hero called Whitten..

CROSSFIT

'Whitten'

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

CONDITIONING

5 rounds for time of:

22 KB swings
22 Box jumps
Run 400m
22 Burpees
22 Wall balls
* 45 min cap

FITNESS

Alternating full rounds with a partner -

At 0 mins -
AMRAP in 7 mins of:
Sled push across the green and back
Straddle jump ascending ladder 3,6,9 etc.

rest 2 mins

At 9 mins -
AMRAP in 7 mins of:
10 / 7 Echo bike calories
6 Burpee broad jumps (3 out and 3 back)

rest 2 mins

At 18 mins -
AMRAP in 7 mins of:
Row 100m
12 Alternating lunges

rest 2 mins

At 27 mins -
Complete as fast as possible and sharing reps with partner anyhow -
2 rounds of:
10 Sled push laps
20 / 15 Echo Calories
30 / 25 Row calories
40 Synchro Ab mat sit-ups

* 40 min cap

Oct 02 2020

Saturday: 3 Captains..

CROSSFIT

CONDITIONING

In teams of 3 -

3 rounds for time of:
1800m / 1500m Bike erg (300m/250m each)
30 Snatches
900m / 750m Row (150m/125m each)
15 Ring muscle ups or Burpee pull-ups
Round 1 - 35 / 25kg
Round 2 - 52.5 / 35kg
Round 3 - 62.5 / 42.5 kg
* 36 min cap

FITNESS

On a running clock -

Complete 2 rounds of:
Assault bike
3 mins @ easy pace (50/40 rpm)
2 mins @ mod pace (60/50 rpm)
1 min @ hard pace (65+/55+ rpm)

rest 2 mins

AMRAP in 6 mins -
30-20-10 of:
Ski cals
Alternating lunges
Slides

rest 2 mins

1-10 of:
Long Green Shuttle runs
Burpees
* 6 min cap

Oct 01 2020

Friday: Power Hour..

CROSSFIT

STRENGTH

Every 90 seconds for 10 sets:

1 Power clean + 1 Hang power clean + 1 Front squat

CONDITIONING

2 rounds for time of:

50 Double unders
25 Hang power cleans
50 Double unders
25 Push press
50 Double unders
25 Burpees
* 15 min cap

FITNESS

In partners -

AMRAP in 20 mins:
100 Echo bike calories
100 DB floor press
100 Renegade rows (row only - 1 each side = 1 rep)
100 DB step ups

At 25 min mark -
Every 2 mins x 5 sets:
10 DB curl and press
15 Box dips
30 Bicycles

Sep 30 2020

Thursday: All Out..

CROSSFIT

STRENGTH

Handstand skills

CONDITIONING

Every 2 mins for 10 rounds:

6 T2B
12 second Echo bike sprint

FITNESS

With a partner and on a running clock -

At 0 mins:
50-35-20
Row calories
Wall balls
* 1 partner completes Row calories while other completes Wall balls then change over. Continue like this until reps are completed or time cap is up.
* Cut off at 18 mins

At 20 mins:
AMRAP in 5 mins of:
Lateral burpees over the rower (work with partner and change any time)

rest 2 min

At 27 mins:
AMRAP in 4 mins of:
Partner MB sit up and throw

rest 2 min

At 33 mins:
AMRAP in 3 mins of:
MB Thrusters

Rest 2 min

At 38 mins:
AMRAP in 2 mins of:
Row calories (1 min each)
* Finish with a bang!!!

Sep 29 2020

Wednesday: Burn to Burn..

CROSSFIT

CONDITIONING

4 rounds of -

AMRAP in 4 mins of:
21 Box jump overs
18 DB Power cleans
15 DB Front squats
Max Row calories in remainder
* rest 4 mins after each round

FITNESS

Every 3 mins for 5 sets -

AMRAP in 2 mins:
Ski 150 / 120m
12 Push-ups
20 Jumping lunges
Max Shuttle runs across the green in remainder
* rest 1 min after each set

At 17 mins -
Tabata mash up of:
Ab mat sit-ups
Mountain climbers
* Alternate rounds for 4 mins

At 23 mins -

Every 3 mins x 5 sets -

AMRAP in 2 mins:
12 Shuttle runs across the green
20 Jumping lunges
12 Push-ups
Max Ski cals in remainder
* rest 1 min after each set

At 40 mins -
Tabata mash up of:
Hollow rock
Plank hold
* Alternate rounds for 4 mins

Sep 28 2020

Tuesday: Puffed Up..

CROSSFIT

STRENGTH

Strict press 5 x 5 reps

* Lift every 2 mins and build to a heavy 5 rep

CONDITIONING

AMRAP in 10 mins:

12 Shoulder to overhead
9 Chest to bar pull-ups
100m Ski erg

FITNESS

With a partner -

Working 30 seconds on and 30 seconds off for 5 rounds at each station:
1. Sled drag sprints (20kg)
2. MB side to sides (Hard MB)
3. Bike erg metres
4. Single leg v-ups
5. Single DB Devil press
6. Plank walk ups

* 2 mins rest after each station is complete.

At 35 mins -
In teams of 3 -
AMRAP in 7 mins:
Max Bike erg cals (swap every 10/7 calories)

Sep 26 2020

Monday: Broken Wheels..

CROSSFIT

CONDITIONING

5 rounds for time of:

Run 400m
12 Barbell Front rack alternating lunges
15 Bar facing burpees

* 22 min cap

ACCESSORY

At 26 mins -

'Durante Core'

5 rounds of:

10 Hollow rocks
10 V-ups
10 Tucks ups
10 second Hollow hold

* rest 1 min after each round

FITNESS

Working in pairs -

At 0 mins -
3 rounds of:
500m Row (250m each)
12 Synchro Burpees

* Once all teams are finished complete 50 Bicycles

At 12 mins -
3 rounds of:
400m Row (200m each)
15 Synchro Squat jumps

* Once all teams are finished complete 50 Ass ups

At 22 mins -
3 rounds of:
300m Row (150m each)
18 Synchro Flares

* Once all teams are finished complete 50 Slides

At 32 mins -
1 round:
500m Row (250m each)
12 Synchro Burpees
400m Row (200m each)
15 Synchro Squat jumps
300m Row (150m each)
18 Synchro Flares

Sep 25 2020

Saturday: You Go, I Go, We Go..

CROSSFIT

In teams of 2 -

Part 1

Alternating movements with your partner, complete 10 rounds of:

10 Deadlifts 70 / 45 kg
10 Pull-ups or Jumping pull-ups
15 / 10 Calorie row
* 17 min cap

Part 2 -

100 Synchro Wall balls
* Every time the ball goes down complete a 400m run
* 18 min cap

FITNESS

In teams of 3 -

2 rounds of:

6 mins max Echo bike cals
rest 2 mins
5 mins max Synchro burpees (two people working)
rest 2 mins
4 mins max Sled push (alternate at each end)
rest 2 mins

Sep 24 2020

Friday: Up and Down..

CROSSFIT

STRENGTH

Every 90 seconds for 10 sets:

1 Power snatch + 1 Hang power snatch + 1 OH squat

* Build to a heavy of the complex

CONDITIONING

On a running clock -

At 0 mins -

2-4-6-8-10 of:

Hang power snatch 45 / 30 kg
Bar facing burpee

* 5 min cap

At 10 mins -

10-8-6-4-2 of:

Hang power snatch 45 / 30 kg
Bar facing burpee

* 5 min cap

FITNESS

In teams of 3 -

20km Bike erg

* Every minute one partner must complete 10 Hand release push-ups

* 40 min cap

Sep 23 2020

Thursday: 'Nate'

CROSSFIT

CONDITIONING

'Nate'

AMRAP in 20 mins:

2 Ring muscle ups
4 HSPU
8 KB swings 32 / 24 kg

FITNESS

In circuit style working 45 seconds on and 15 seconds off -

3 rounds of:

1. Row
2. Burpees
3. Ski
4. Box Step Overs

At 15 min mark -

5 rounds of:

20sec Deadbugs
20sec Hollow Hold
20sec Rest

At 22 min mark -

repeat 3 rounds of circuit

Sep 22 2020

Wednesday: River Race..

CROSSFIT

CONDITIONING

5 rounds for time of:

500m / 400m
35 Air squats
50 Double unders
* rest 2 mins after each round

Time cap 32 mins

FITNESS

Bikes and Bodybuilding..

Every 10 min x 4 sets:

30 / 21 Cal Echo Bike
20 Plate Floor Press
30 / 21 Cal Assault Bike
20 Plate Bent Over Rows
30 / 21 Cal Bike Erg
10 Plate Curl and Press

then

300m Plate Carry

Sep 21 2020

Tuesday: Pedal Power..

CROSSFIT

STRENGTH

Back squat 7 x 2 reps

* Lift every 2 mins and build to a challenging 2 rep

CONDITIONING

Every 6 mins x 3 sets:

750m / 600m Bike erg (1.30 move on)
12 T2B or Knee tucks
9 DB Hang clean and jerk / arm
6 Burpee box jump overs

FITNESS

In pairs and alternating rounds -

12 rounds: (6 each)
10 Shuttle runs
5 Bear Crawl shuttles (10m)
15 Sit Ups

At 25 min mark -
As a class
10 min Sled Push
*Add weight every min

At 35 min mark
Partner Knee Tag
*Ascending synchro burpees every tag
1,2,3,4.....

Sep 18 2020

Monday: Road Worx..

It's a huge weekend with the Pride of the North, Baydo, competing in the 2020 CrossFit Games. It is a far different look from anything that has been done before with the first stage of this competition being held in the gym. A lot of logistics have gone into getting everything right for the weekend but a huge wrap has to go to K2 for putting up with Baydo ; ) and Rosco for his incredible organisational skills! We will have our fingers crossed for the big guy over the weekend and wish him all the best!!

CROSSFIT

CONDITIONING

On a running clock -

At 0 - Run 800m
At 6 - Run 400m
At 9 - Run 200m
At 12 - Run 800m
At 18 - Run 400m
At 21 - Run 200m

ACCESSORY

At 25 mins -

AMRAP in 7 mins of:

3-5 Strict pull-ups / Jump to strict pull-ups / Body rows
6-10 Hand release push-ups
9-15 Ab mat sit-ups

FITNESS

Every 5 min x 3 sets:

150 / 100m Ski
24 Air Squats
300 / 200m Ski
16 DB Squats

At 15min mark -

Every 5 min x 3 sets:

300 / 200m Bike Erg
20 Single DB Push Press
600 / 400m Bike Erg
10 Single arm DB Push Press / arm

At 30 min mark -

Every 5 min x 3 sets:

150 / 100m Row
12 Burpees
300 / 200m Row
6 Single Arm DB Devil Press

Sep 18 2020

Saturday: Rope Slingin..

CROSSFIT

CONDITIONING

In teams of 3 -

For time:
100 Calorie Bike erg or Ski
7 Rope climbs
50 Clean and jerks
7 Rope climbs
50 Snatches
7 Rope climbs
100 Calorie Ski or Bike erg

* 35 min time cap

FITNESS

In partners -

20 Lap Farmers Carry Each

At 7 min mark
Every 7 min x 4 sets
500 / 400m Row
15 DB Push Press
15 Bent Over Rows
15 / 12 Assault Bike Cals

At 30 min mark
In partners
20 Lap Farmers Carry Each

Sep 17 2020

Friday: Ladder Climb..

CROSSFIT

STRENGTH

Front squat 5,3,3,2,2,1,1,1

* Lift every 2 mins and build to a 1 rep max

CONDITIONING

AMRAP ascending ladder in 7 mins of:

3 Box jump overs
3 T2B
3 HSPU

* In the next round complete 6 reps of each movement, then 9, 12 etc. for 7 mins.

FITNESS

In pairs and working 1:1 -

25 min Clock
1. 1 set of Run 200m each
2. 2 sets of 10 / 7 cal ski each
3. 3 sets of 15 sit-ups each
4. 4 sets of 10 / 7 Echo cals each
5. 5 sets of 15 Squats each
* If you complete all tasks go back to the run and begin again.

At 28 min mark -
3 rounds of:
10 Synchro Bear Crawl Shuttles (5m)
10 Partner Over and Unders each
20 Synchro V-Ups
*12min cap

Sep 16 2020

Thursday: Fluffy Stuff..

CROSSFIT

STRENGTH

EMOM for 15 mins:

Min 1 - Strict pull-up x 3-8 reps
Min 2 - Hand release push-up x 10-15 reps
Min 3 - Ab wheel rollout x 5-8 reps

CONDITIONING

50-40-30-20-10 reps of:

Double unders
KB swings 24 / 16 kg

* Time cap 12 mins

FITNESS

Every 3 mins for 6 sets:

9 Plate Ground to Overhead
12 Plate Lunges
15 Plate Floor Presses
18 Plate Russian Twists

At 20 min mark
AMRAP in 15 mins:
P1: Echo Bike Cals
P2: 4 Laps Sled Push
P3: Rest

Sep 15 2020

Wednesday: Cut off..

CROSSFIT

STRENGTH

Every 90 seconds for 10 sets:

Split jerk x 1 rep

* Build to a 1 rep max

CONDITIONING

AMRAP in 8 mins:

35 / 25 Echo bike calories ( 2 min cut off)
35 / 25 Assault bike calories (4 min cut off)
40 STO
Max Bar muscle ups in remainder of time

FITNESS

At 0 min mark
180 cal Row
* Every 2 min resting partners complete 8 Burpees

At 12min mark
150 cal Ski
* Every 2 min resting partners complete 12 Push-ups

At 24min mark
100 Shuttles
* Every 2min resting partners complete 16 Squats

* One partner must always hold a D-Ball

Sep 14 2020

Tuesday: 30 Somethings...

CROSSFIT

CONDITIONING

Every 6 mins for 5 sets:

30 / 21 Calorie row
30 DB snatch
30 DB step ups (1 DB)
30 Ab mat sit-ups

FITNESS

In circuit style working 45 seconds on and 15 seconds off -

3 Rounds
1: Wallballs
2: Jumping Pull Ups
3: KB Russian Swing
4: Rest Together

At the 14 min mark -
3 min AMRAP
1,2,3,4....each
V-Ups, 1 Partner working at a time

Repeat from the beginning of the circuit at 20 min mark.

Sep 12 2020

Monday: Squashed..

CROSSFIT

CONDITIONING

3 rounds for time:

Run 800m
then
5-4-3-2-1
Squat Clean
Lateral burpee over the bar
* 22 min cap

ACCESSORY

Every 3 mins for 3 sets:

15 sec Hanging tuck
30 sec Hollow hold
45 sec Plank hold

FITNESS

In partners -
At 0 min mark
Every 5 min x 3 sets
30 / 24 / 18 Bike Erg cals
15 / 12 / 9 DB Renegade Row Push Ups
* P1: Bikes P2: DBs, then swap roles, each round

At the 18 min mark
100 Bicycles as a pair
*One partner works while the other holds a V-sit

At the 22 min mark
Every 5 min x 3 sets
24 / 20 / 16 Ski Erg cals
12 / 10 / 8 DB Triple Jump Step
* P1: Ski P2: DBs, then swap roles, each round

Sep 11 2020

Saturday: 3 Bags Full..

CROSSFIT

In teams of 2 -

On a continuously running clock -

3 rounds of:
40 Synchro Wall balls
Run 200m
* Move straight to next couplet on completion or at the 12 min mark.

3 rounds of:
60 Double unders or Single skips each
15 Synchro CTB pull-ups or Pull-ups or Jump CTB
* Move straight to next couplet on completion or at the 24 min mark.

3 rounds of:
30 Synchro DB snatch
Run 200m
* 36 min cap

FITNESS

In partners -

3 x 2 mins
1. Row
* While one partner rows the other completes AMRAP in 2 of:
6 Box jump or step overs
6 Burpees
rest 2 mins

At 14 mins
3 x 2 mins
2. Bike erg
* While one partner bikes the other completes AMRAP in 2 of:
12 Dips
12 Box split jumps or steps
rest 2 mins

At 28 mins
3. Ski erg
* While one partner is on the ski erg the other completes AMRAP in 2 of:
18 Box sit ups
18 Box bridges

Sep 10 2020

Friday: Bike Erg Burgers..

CROSSFIT

CONDITIONING

AMRAP in 5 mins:
1500m Bike erg or 1200m Bike erg
then
12 Deadlifts 62.5 / 45 kg or 45 / 30 kg
12 Burpee box jump overs

rest 4 mins

At the 9 mins -
AMRAP in 5 mins:
1500m Bike erg or 1200m Bike erg
then
9 Deadlifts 85 / 55 kg or 60 / 40 kg
9 Burpee box jump overs

rest 4 mins

At the 18 mins -
AMRAP in 5 mins:
1500m Bike erg
6 Deadlifts 102.5 / 70 kg or 70 / 45 kg
6 Burpee box jump overs

FITNESS

At 0 min mark -
Row 2km / 1.6km
*Every 2min, 5 Burpees over the rower
10 min time cap

At 12 min mark -
100 / 75 cal Echo Bike
*Every 2min, 10 Straddle Jumps
10 min time cap

At 24 min mark -
Ski 1.6km/1.2km
*Every 2min, 15 Squat jumps
10 min time cap

At 36 min mark -
EMOM 10:
Min 1 - 60 bicycles
Min 2 - 50 Side to sides
Min 3 - 40 Single leg v-ups
Min 4 - 30 Hollow rocks
Min 5 - 20 Plank walk ups
* Complete x 2 rounds

Sep 09 2020

Thursday: Don't Break..

CROSSFIT

STRENGTH

Press 7 x 7 reps

* Lift every 2 mins and build

CONDITIONING

For time:

75 T2B

* Every break off the bar Row 20 / 15 calories

FITNESS

In circuit style working 50 seconds on and 10 seconds off -

1: Wall Walks/ Donkey Kicks
2: Jumping Pull Ups
3: Assault Bike Cals
4: Drag Rope Singles
5: Sit Ups

At 6min mark
400m Worm Carry
*As many people on a worm as teams want

*Round starts every 10 mins x 4 rounds

Sep 08 2020

Wednesday: Echo Valley..

CROSSFIT

CONDITIONING

Every 5 mins for 6 sets:

3 Deadball Ground to shoulder
15 DB Push press
30 / 20 Echo bike calories
45 Double unders or Single skips
* 4 min cut off each round

FITNESS

'WILSON'

5 rounds of:
400m Run
30 Air Squats
20 Sit Ups
10 Back 2 Ground Box Jump overs

At 30 min mark -
3 rounds of:
10 Coffin Sit Ups
10 Leg Raises (MB held over chest)
10 H-Ups

Sep 07 2020

Tuesday: Ninja Work..

CROSSFIT

STRENGTH

OH Squat 5 x 5 reps

* Lift every 2 mins and build to a challenging 5 reps

CONDITIONING

3 rounds for time of:

50 Air squats
35 Pull-ups
20 Strict ring dips

* 12 min cap

FITNESS

RPM Work!

Bike Erg:
2 mins @ 80rpm
1 min @ 90rpm
2 mins @ 80rpm
1 min @ 95rpm
2 mins @ 80rpm
1 min @ 100rpm

At 10 min mark
10 min AMRAP:
6 Flurpees
9 DB Thrusters
12 Bear Crawl Shuttles (3m)
15 Single Leg v-Ups

At 22 min mark
Rower:
2 mins @ 24spm
1 min @ 28spm
2 mins @ 24spm
1 min @ 30spm
2 mins @ 24spm
1 min @ 32spm

At 32 min mark
5 min AMRAP:
30 Mountain Climbers
20 Russian Twists
10 Leg Raises

Sep 05 2020

Monday: Power Up..

CROSSFIT

CONDITIONING

AMRAP in 20 mins of:

7 Power cleans
7 Burpees
Run 200m

ACCESSORY

At 25 mins -

EMOM for 9 mins:

Min 1 - 10 Plank walk ups + 10 Single leg v-ups
Min 2 - 20 Single leg v-ups + 20 Side to sides
Min 3 - 30 Side to sides + 30 Bicycles

* Repeat cycle 3 times

FITNESS

In teams of 3 -

Every 2 mins x 4 sets
(1 partner starts every 30sec)
100m Ski Sprint
1 Suicide Shuttle

At 10min mark
Tabata Hollow Hold

At 16min mark
In teams of 3 -
150 / 105 calorie Echo Bike sprint
(swap every 10/7cals)

At 26min mark
Tabata Bird Dog

At 32min mark
8 min AMRAP of:
Echo + Ski Cals
*Resting partner does shuttle runs starting with 1 and adding 1 every rotation

Sep 04 2020

Saturday: Partner Push..

CROSSFIT

In teams of 2 -

For time:

1 mile run (in 400m relay)
50 DB Thrusters
75 / 55 Calorie Echo bike or Assault bike
35 DB Clean and jerks
75 / 55 Calorie Assault bike or Echo bike
20 DB Devil presses
1 mile run (in 400m relay)

* 40 min cap

Sep 03 2020

Friday: The 100..

CROSSFIT

STRENGTH

Every 90 seconds for 10 sets build to a heavy of the complex:

1 Squat clean + 1 Hang squat clean + 1 Push jerk

CONDITIONING

AMRAP in 17 mins:

100 OH Squats 35 / 25 kg
100 KB swings 24 / 16 kg
100 Pull-ups
100 Bar facing burpees

FITNESS

In partners -

For time (40 min cap):

100 / 75 calorie Echo Bike
100 / 75 calorie Row
100 / 75 calorie Assault Bike
100 / 75 calorie Ski erg

At 0 min mark -

EMOM 3:
Plank 30 seconds + max Mountain climbers

At 10 min mark -
400m Plate carry

At 20min mark

EMOM 3:
30sec Hollow Hold + max Bicycles in remainder

At 30min mark -
400m Plate carry

Sep 02 2020

Thursday: Frog in a Blender..

CROSSFIT

STRENGTH

Handstand walk practice

CONDITIONING

Every 5 mins for 4 sets:

6 HSPU
9 Box jump overs
12 / 9 Ski erg calories
500m Bike erg

FITNESS

AMRAP in 12 mins:

11 Reverse lunges
13 MB Sit Ups
15 Shuttles
17 MB Thrusters

At 14 min mark -
4min Sled Push
*As a class sleds must stay moving

At 20 min mark -
AMRAP in 9 mins:

7 Jumping lunges (each leg)
9 V-Ups
11 Side to Side Shuttles
13 MB GTO

At 31 min mark -
4min Sled Push
*As a class sleds must stay moving

Sep 01 2020

Wednesday: Wobbly Mittwoch..

CROSSFIT

STRENGTH

Back squat 10 x 2 reps

* Lift every 2 mins and build to a heavy 2 rep

CONDITIONING

5 rounds for max reps -

AMRAP in 90 seconds:

9 Thrusters
Max Wall balls in remainder

* rest 90 seconds after each round

FITNESS

In partners -

10km Row
Resting partner EMOM
1: 7 DB Push Press
2: 9 DB Hang Cleans
3: 11 DB Deadlifts

* Swap partners in and out anyhow
*40min cap

Aug 31 2020

Tuesday: Attack Mindset..

CROSSFIT

CONDITIONING

3 rounds each for time of:

60 Double unders
40 / 30 Row calories
30 Alternating DB snatch
20 T2B
15 Deadlifts

* 7 min cap

Start a new round every 10 mins

FITNESS

In teams of 3 -

4 Rounds each:
Run 250m
10 Burpees
*Next partner starts when the one in front comes in off the run

At 15 min mark -
3 Rounds each:
20 on : 10 off Assault Bike

At 22 min mark -
3 Rounds each:
Run 250m
20 Flares
*Next partner starts when the one in front comes in off the run

At 35 min mark -
3 Rounds each:
20 on : 10 off Echo Bike

Aug 29 2020

Monday: 6 WPA Testing..

We are very excited about the next 6WPA that begins this week. Covid-19 has thrown plenty of challenges at everyone in the last few months and finding some rhythm with training and nutrition hasn't been easy. The next 6 weeks, however, provides us all with the chance to reset and launch into summer with some great habits and feeling your best.

Today's session is an opportunity to test where you stand at the moment on some basic metrics and in 6 weeks time we are going to repeat the session and see where you are at. Now don't hedge your bets on this session today.. get after it with everything you have to give an honest account of your current conditioning.. then in 6 weeks repeat that effort and all being well you should smash it out of the park..

There will be a large spreadsheet at the gym for everyone that tackles this session, 6WPA or not, so be sure to put your results in! Good luck!

CROSSFIT

6WPA TESTING

On a continuously running clock -

At 0 mins:

Run 800m

At 6 mins:

Run 800m

At 12 mins:

Run 800m

At 20 mins:

AMRAP in 3 mins of -

Hand release push-ups

At 25 mins:

AMRAP in 3 mins of -

Strict pull-ups

At 30 mins:

AMRAP in 3 mins of -

Ab mat sit-ups

FITNESS

In partner -

5 Rounds each:
EMOM (Alternating with partner)
12 KB Swings
Max Ski cals in remaining time

At 13 min mark -
3 Rounds:
30 Synchro Russian Twists
20 Synchro Seated Knee Tucks
10 Synchro Arms Up Coffin Sit Ups

At 20 min mark -
EMOM (Alternating with partner)
20 Push Ups
Max Bike erg cals in remaining time

At 30 min mark -
10min plank hold
Every break:
2 Cal Bike/Ski
2 V-Ups
2 KB SDLHP
*Add 2 reps to each movement every break

Aug 28 2020

Saturday: Team Calorie Count..

CROSSFIT

CONDITIONING

In teams of 3 -

AMRAP in 30 mins:

0-10 mins Ski erg calories
10-20 mins Bike erg calories
20-30 mins Row calories
* 1 person working at a machine while other two complete -

AMRAP of:

10 Box jumps
13 T2B
16 Wall balls
Run 300m
* Change partner out on the machine when other two athletes get back from run.

Aug 27 2020

Friday: Wake up Jeff..

CROSSFIT

STRENGTH

Power clean 7 x 3 reps

* Build to a heavy 3 rep touch and go

CONDITIONING

With a partner and alternating full rounds -

AMRAP in 10 mins of:

3 Deadlift
7 Push press

Level 1 - Deadlift 70 / 40 kg and Push press 35 / 20 kg
Level 2 - Deadlift 100 / 60 kg and Push press 50 / 30 kg
Level 3 - Deadlift 120 / 80 kg and Push press 60 / 40 kg

FITNESS

AMRAP in 9 mins:

20 Flares
10 Echo Bike cals
15 KB Swings
5 Box Jumps overs
Rest 1 min

At 10 min mark
AMRAP in 3 mins:

20 Ankle Taps
10 Sit Ups
20 Hanging L Sit Flutter Kicks

At 15 min mark
AMRAP in 9 mins:

30 Mountain Climbers
15 Echo Bike cals
20 KB Lunges
10 Box Jumps
Rest 1min

At 25 min mark
AMRAP in 3 mins:

20 Hollow Hold Ankle Taps
10 H-Ups
20 L-Sit Bicycles

At 30min mark
In a team of 3
20 on: 10 off Echo Sprint
3 Rounds each 1:2 work to rest

Aug 26 2020

Thursday: Plyo Power..

* WEAR LONG SOCKS FOR ROPE CLIMBS TODAY!!

CROSSFIT

STRENGTH

EMOM for 15 mins:

Min 1 - Bar muscle ups x 1-5 reps
Min 2 - Strict HSPU x 1-10 reps
Min 3 - Hollow hold x 15-30 seconds

CONDITIONING

Every 5 mins x 3 sets:

2 rope climbs
Run 200m
15 Clap push-ups
Run 200m
30 Jumping lunges

FITNESS

Every 3 mins for 3 sets -

Ski 250m / 200m
Bike Erg 500m / 400m

At 12 min mark
Tabata Single Leg V Ups

At 18 min mark
Every 5 mins x 3 sets:
Ski 21 / 15 cals
Bike Erg 21 / 15 cals

At 35 min mark
Tabata Ankle Taps

Aug 25 2020

Wednesday: Boat Ramp..

CROSSFIT

STRENGTH

EMOM for 10 mins of:

1 Power snatch + 1 OH squat

* Build to a heavy of the complex

CONDITIONING

AMRAP in 20 mins of:

35 / 25 Calorie row
21 Wall balls
12 T2B
6 Snatches

FITNESS

In circuit style working 40 seconds on and 20 seconds off -

Every 10 mins x 4 sets:

1: KB SDLHP
2: Drag Rope Single Skips
3: Single DB Thrusters
4: Shuttles
*Rest 1min

At 6min mark
In teams of 3
AMRAP 3min
Tyre Flips / Sled Push
*Alt AMRAP movements

Aug 24 2020

Tuesday: Tidal Wave..

CROSSFIT

STRENGTH

Front squat 7 x 3 reps

* Lift every 2 mins and build to a heavy 3 rep

CONDITIONING

5 rounds for time of:

30 Double unders
20 KB swings 24 / 16 kg
10 / 7 Calorie Air bike (alternate assault + echo)

* 12 min cap

FITNESS

In teams of 2 -

At 0min mark
4 x 250m Row each
*Resting partner hugs slamball

At 10min mark
EMOM 3 Rounds
10 Slamballs each
15 Sit Ups each

At 15min mark
2 x 500m Row each
*Resting partner hugs slamball

At 25 min mark
EMOM 3 Rounds
15 SB STO
20 Flares

At 30min mark
1 x 1000m Row each
*Resting partner hugs slamball

Aug 21 2020

Saturday: D-Unitt Dirty 30..

CROSSFIT

On a continuously running clock -

In teams of 2 -

AMRAP in 8 mins:

400m Deadball run 45 / 25 kg
30 Cal row + 30 Cal ski + 30 Cal Bike erg
Max Deadlifts in remainder

rest 2 mins

AMRAP in 8 mins:

400m Deadball run 45 / 25 kg
30 Cal row + 30 Cal ski + 30 Cal Bike erg
Max Power cleans in remainder

rest 2 mins

AMRAP in 8 mins:

400m Deadball run 45 / 25 kg
30 Cal row + 30 Cal ski + 30 Cal Bike erg
Max Clean and jerks in remainder

Aug 20 2020

Friday: Step Ladder..

CROSSFIT

STRENGTH

Press 10 x 2 reps

* Lift every 90 seconds and build to a challenging 2 rep

CONDITIONING

For time:

50 DB step ups (1 DB)
35 T2B
20 STO
35 Burpees
50 / 40 Echo bike calories

* 15 min cap

FITNESS

In partners and sharing reps -

3 rounds of:

40 DB Deadlifts
30 DB STO
20 DB Devil press

2 rounds of:

60 DB SDLHP
45 DB Hang cleans
30 DB Thrusters

1 round of:

120 DB lunges
90 DB GTO
60 DB Renegade row push-ups

* Every 4 mins including on the 0 mins Farmers carry 100m

* 40 min cap

Aug 19 2020

Thursday: Spicy Couplets..

CROSSFIT

On a continuously running clock -

At 0 mins -

21-15-9 of:

Bike erg
KB swing

* 6 min cap

At 12 mins -

21-15-9 of:

Ski erg cals (16-12-8 girls)
Front squat

* 6 min cap

FITNESS

AMRAP in 12 mins:

3-6-9-12 etc of -
Row calories
Rower Knee tucks
Bear crawl shuttles
Single leg v-ups

At 14 min mark -

15 Partner over and unders each

At 20 min mark -

AMRAP in 9 mins:

4-8-12-16 etc of -
Row calories
Jump to straddle
Gorilla walk shuttles
Bicycle crunches

At 31 min mark -

3 laps partner leap frog the green

At 37 min mark -

AMRAP in 6 mins:

5-10-15-20 etc of -
Row calories
Mountain climbers
Side to side shuttles
Ankle taps

Aug 18 2020

Wednesday: 'Lynne'

Aug 17 2020

Tuesday: Mash Up..

CROSSFIT

STRENGTH

Sumo Deadlift 5 x 3 reps

* Lift every 2 mins and build

CONDITIONING

Tabata mash up of:

Echo Bike
DB snatch
Box jump overs
Wall balls

* Work 20 seconds on and 10 seconds off and then move to next movement. Complete for a total of 8 rounds and score lowest number on each movement.

FITNESS

Every 10 mins x 3 sets:

Run 400m
20 KB swings
Row 500m
20 Sit-ups
Run 400m

At 30 min mark

In partners lunge walk around the green with 1 partner always carrying the KB

Aug 15 2020

Monday: 10's..

CROSSFIT

CONDITIONING

On a continuously running clock -

0-10 mins

Run 1 mile and in the remainder of 10 mins complete max Burpees

rest 5 mins

15-25 mins

Row 2k and in the remainder of 10 mins complete max Double unders

ACCESSORY

EMOM for 5 mins:

30 Bicycles
20 Side to sides
10 Single leg v-ups

FITNESS

Working in partners -

At 0 min mark

100 / 80 Calorie Bike erg
* EMOM resting partner completes 8 Renegade rows push-ups

At 10 min mark

100 / 80 Calorie Ski erg
* EMOM resting partner completes 10 Slam balls

At 20 min mark

100 / 80 Calorie Echo bike
* EMOM resting partner completes 12 DB hang clean and jerk

At 30 min mark

AMRAP in 5 mins:

P1 - Hollow hold
P2 - 10 Oblique V-ups each side

Aug 14 2020

Saturday: A Plate Full..

CROSSFIT

100 / 75 Calorie Ski or Echo bike
800m Plate carry
5 rounds of -
15 STO
15 Pull-ups
800m Plate carry
100 / 75 Calorie Echo bike or Ski

Aug 13 2020

Friday: Clean and jerk work..

CROSSFIT

STRENGTH

EMOM for 15 mins:

1 Clean and jerk

* Build across all sets to heavy single

CONDITIONING

10 rounds for time of:

5 Power cleans
10 Wall balls

Level 1 - 45 / 30 kg
Level 2 - 62.5 / 42.5 kg
Level 3 - 75 / 52.5 kg

* Time cap 15 mins

FITNESS

Every 8 mins x 5 sets:

Bike erg 1000m
Ski erg 500m
Row 500m

Aug 12 2020

Thursday: Small Bump...

CROSSFIT

STRENGTH

EMOM for 15 mins:

Min 1 - Strict Ring dips
Min 2 - Reverse grip strict pull-ups
Min 3- Hollow rocks

* Work for 30 seconds and rest for 30 seconds at each station

CONDITIONING

Every 3 mins for 6 sets:

Bike erg 500m
40m Deadball carry

FITNESS

On a continuously running clock -

Every 10 minutes for 3 rounds:

1 minute to complete 10 Burpees
2 minutes to complete 15 DB step overs + 10 Burpees
3 minutes to complete 20 DB STO + 15 DB step overs + 10 Burpees

* At the completion of each round DB Farmers carry 300m shared with a partner

Aug 11 2020

Wednesday: Long Lunge..

CROSSFIT

STRENGTH

Back squat 7 x 5 reps

* Lift every 2 mins and build to a heavy 5 rep

CONDITIONING

3 rounds for time of:

60 Double unders
40 Single arm DB OH walking lunges
20 T2B

* 16 min cap

FITNESS

In Tabata fashion and on a continuously running clock -

At 0:

Tabata KB swings

At 6 mins:

Tabata Row for metres

At 12 mins:

Tabata KB Thrusters

At 18 mins:

Tabata Shuttle runs

At 24 mins:

Accumulate the total reps and metres from all Tabatas in any rep scheme

* 16 min cap

Aug 10 2020

Tuesday: Bounce Off..

CROSSFIT

STRENGTH

Every 90 seconds x 10 sets:

1 Hang power snatch + 2 Power snatch

* Aim to build across the 10 sets

CONDITIONING

In teams of 2 -

5 rounds each of:

12 / 10 Calorie row
8 Burpees over the rower

* 12 min cap

FITNESS

10 rounds of:

21 Air squats
15 Sit-ups
9 Push-ups

* Every 3 mins Run 200m

At 20 min mark -

In teams of 3 -

AMRAP in 15 mins of:

Assault bike calories

* Change over every minute

Aug 08 2020

Monday: Jason Marks AMRAP..

Our workout today is a slight adaptation of the awesome Aussie hero workout paying tribute to Australian soldier Lance Corporal Jason Marks. The workout was written by some fearless warriors themselves including Steve 'Commando' Willis and was originally a 3 round effort. We have made it a 15 minute AMRAP which will allow most people to finish it and some to sneak in some extra work!

Jason Marks tribute - 'LCPL Marks was serving with the Special Operations Task Group when he was killed during deliberate operations against a Taliban Safe Haven on 27 April 2008 in Afghanistan.'

CROSSFIT

CONDITIONING

AMRAP in 15 mins of:

21 Pull-ups
15 Push press
9 Deadlifts
Run 400m

ACCESSORY

At the 20 min mark -

Every 3 mins x 4 sets:

5 Strict knees to elbows
15 sec Hanging tuck
5 Strict knees to elbows
15 V-ups

FITNESS

2 rounds of (1 min on 30 sec off) -

1. Row 18 / 12 Calories
2. Bike erg 18 / 12 Calories
3. Ski erg 18 / 12 Calories
4. Echo bike 18 / 12 Calories

* 1 min cap or achieve calories within the minute

At 15 min mark -

20 Walk lunge shuttles (10m)
40 Bear crawl shuttles (5m)
80 V-ups
160 Lateral hops

At 27 min mark -

2 rounds of (1 min on 30 sec off) -

1. Row 18 / 12 Calories
2. Bike erg 18 / 12 Calories
3. Ski erg 18 / 12 Calories
4. Echo bike 18 / 12 Calories

* 1 min cap or achieve calories within the minute

Aug 07 2020

Saturday: Sync or Swim..

CROSSFIT

CONDITIONING

In pairs and on a continuously running clock -

0-10 mins

2km Row (shared)

10-25 mins

7 rounds of:

10 Synchro T2B
10 Synchro Burpees
10 Synchro KB swings

25-35 mins

Run 1 mile (together)

* Score each part separately

Aug 06 2020

Friday: Squatsched..

CROSSFIT

STRENGTH

Every 90 seconds for 10 sets:

2 Squat cleans

* Build every 2 sets. Reset at the bottom for each rep.

CONDITIONING

For time:

50 Squat clean thrusters

* Time cap 7 mins

Level 1 - 35 / 20 kg
Level 2 - 45 / 30 kg
Level 3 - 62.5 / 42.5 kg

FITNESS

On a running clock -

AMRAP in 10 mins:

3-6-9-12-15....
Burpee Box Jump Overs
3 Point Sit Ups
Slamballs
Fire Engines
Deficit Push Ups

rest 2 mins

AMRAP in 10 mins:

4-8-12-16....
Box Jump Overs
Sit Ups
Slamballs
Russian Twists
Push Ups

rest 2 mins

AMRAP in 10 mins:

5-10-15-20-25....
Box Jumps
Crunches
Slamballs
Ankle Taps
Dips

Aug 05 2020

Thursday: Grunt Work..

CROSSFIT

STRENGTH

Every 2 mins for 5 sets:

Ring muscle ups

* Choose an appropriate number or scaling option and aim to hold that through all 5 sets

CONDITIONING

AMRAP in 15 mins of:

100m Farmers carry
200m Run
400m Bike erg
60m Sled push

FITNESS

Every 7 mins x 3 sets:

20 / 14 Echo bike calories
10 Shuttles
20 / 14 Ski Erg calories
10 Shuttles
20 / 14 Assault Bike calories
10 Shuttles

At the 21 min -

Tabata Plank
* During rest complete Mountain Climbers in plank position

At the 26 min -

Every 7 mins x 2 sets:

20 / 14 Echo bike calories
10 Shuttles
20 / 14 Ski Erg calories
10 Shuttles
20 / 14 Assault Bike calories
10 Shuttles

Aug 04 2020

Wednesday: Push Over..

CROSSFIT

STRENGTH

Push jerk 5 x 3 reps

* Lift every 2 mins and build to a heavy 3 rep

CONDITIONING

Every 4 mins for 4 rounds:

300m / 250m Row
30 Double unders
10 Handstand Push-ups

FITNESS

4 rounds of -

(50 seconds - 10 seconds off)

1. Flurpees
2. V-up + Ass up
3. Renegade Row push-up
4. Triple Jumps

* After each round run 200m

A new rounds begins every 7 mins

Aug 03 2020

Tuesday: Firm Grip..

CROSSFIT

STRENGTH

Deadlift 10 x 2 reps

* Lift every 90 seconds and build across

CONDITIONING

3 rounds for time of:

27 Wall balls
21 Pull-ups
15 Hang power cleans

* 12 min cap

FITNESS

In teams of 3 -

Complete 999 Bike erg calories

* On every minute resting partners alternate between

Minute 1 - 10 Push-ups
Minute 2 - 10 DB Bentover rows
MInute 3 - 10 DB Push press

* 45 minute cap

Aug 01 2020

Monday: Shoot the Breeze..

CROSSFIT

CONDITIONING

3 rounds of -

AMRAP in 7 mins:

Run 800m
30 / 20 Echo Bike calories
Max Burpee box jump overs in remainder

* Rest 3 mins after each round and score is total burpee box jump overs

ACCESSORY

2 sets of:

1 min Bicycles
1 min Single leg v-ups
1 min Plank
1 min rest

FITNESS

With a partner and sharing reps anyhow -

4 rounds of:

50 KB lunges
40 V-ups or H-ups
30 KB swings
20 Flurpees
10 KB Clusters

* Row 250m each after each round

Jul 31 2020

Saturday: On Ya Bike Cindy..

A reminder that this weekend we are hosting a CrossFit Level 1 seminar and classes will run at 5.30am, 6.30am and 7.30am. Make sure to sign in : )

CROSSFIT

CONDITIONING

In teams of 2 -

For time:

50 / 35 Bike calories
10 rounds of Cindy (1:1 with partner)
50 / 35 Bike calories
100 Burpees
50 / 35 Bike calories
10 rounds of Cindy (1:1 with partner)
50 / 35 Bike calories

* 40 min cap

Jul 30 2020

Friday: '17.5'..

CROSSFIT

STRENGTH

In 10 mins build to a heavy single Thruster from the ground

CONDITIONING

CrossFit Open Workout 17.5

10 rounds for time of:

9 Thrusters
35 Double unders

* 15 min cap

FITNESS

Every 9 mins for 4 sets:

500m / 400m Row
400m Run
30 Single leg v-ups
20 Jump lunges

At 38 mins -

AMRAP 5 mins:

Banded sprints

Jul 29 2020

Thursday: Spill your Guts..

CROSSFIT

CONDITIONING

5 rounds of -

AMRAP in 3 mins:

350m / 275m Ski
9 Deadlifts
Max T2B in remainder of time

* 3 mins rest after each round. Score is total number of T2B.

FITNESS

In EMOM style -

3 rounds of:

Min 1 - 10 KB floor press / arm
Min 2 - 15 Burpees
Min 3 - 20 KB swings
Min 4 - 30 Flares
Min 5 - 30 KB lateral hops (over and back = 1)

Jul 28 2020

Wednesday: Through the Gears..

CROSSFIT

CONDITIONING

AMRAP in 20 mins of:

15 / 10 Row calories
20 Box jumps
15 / 10 Bike erg calories
20 Wall balls

ACCESSORY

Every 3 mins for 3 sets:

10 Single leg step ups / leg
20 Box bridges

FITNESS

On a continuously running clock -

AMRAP ascending ladder in 14 mins (3-6-9-12 etc):

Alternating lunge jumps
Renegade row push-ups
Sit-ups
Sandbag GTO
Tyre flips
Shuttle runs

At 16 mins -

Tabata Mountain climbers
* rest in top of push-up

At 22 mins -

Start from highest number reached on the AMRAP and work back to 3 reps

* 14 min cap

Jul 27 2020

Tuesday: Wings..

CROSSFIT

STRENGTH

Strict press 7 x 3 reps

* Lift every 2 mins and build to a heavy 3 rep

CONDITIONING

For time:

50 Pull-ups
50 STO
50 Pull-ups

* 11 min cap

FITNESS

4 rounds of:

(Working 1 min 30 on and 30 sec off at each stations)

1. 20 / 14 Echo bike calories then max Slam balls in remainder
2. 20 Bear crawl shuttles then max KB Deadlifts in remainder
3. 20 / 14 Ski calories then max DB Hang clean and jerk in remainder
4. 20 Flurpees then max Drag rope single unders in remainder

* Begin a new round every 10 mins

Jul 25 2020

Monday: 3 by 3..

Congratulations to all our lifters that competed in Round 2 of the weightlifting club competition. As you can see from the photo we had a spectacular set up and it made for a wonderful competition feel.

Awesome work to Bryce and his team for running a fantastic morning and we look forward to becoming the home of North Queensland Weightlifting!!

CROSSFIT

CONDITIONING

3 rounds for time of:

Run 600m
then 3 sets of -
7 Power snatch
7 Lateral burpees over the barbell

* 20 min cap. Each round consists of 3 sets of Power snatches and burpees.

ACCESSORY

At 25 mins -

AMRAP in 6 mins:

5 Strict T2B
10 Plate twists
20 Hollow rocks

FITNESS

In teams of 3 and on a 40 min clock -

(1 Partner must hold a Dead ball off the ground the entire 40 mins)

0 - 20 mins -

10km Bike erg

* Every minute do 5 synchro burpees / D-ball squats

At 20 mins -

Complete 100 Synchro single leg v-ups

At 25 mins -

5 rounds each:

Row sprint 200 / 150m

* A new sprint begins every minute.

Jul 24 2020

Saturday: It's easy as ABC..

CROSSFIT

CONDITIONING

In teams of 3 -

ABC 200m
6 Rope climbs
30 Pull-ups
45 Burpee box jump overs
60 Calorie row
ABC 200m
60 Calorie row
45 Burpee box jump overs
30 Pull-ups
6 Rope climbs
ABC 200m

* ABC = P1 runs 200m, then P2 runs 200m, then P3 runs 200m, then all three run 200m together.

35 min cap

Jul 23 2020

Friday: Old School Beat Down..

CROSSFIT

CONDITIONING

AMRAP in 20 mins of:

5 Thrusters
7 Hang power cleans
10 Sumo Deadlift High pulls

FITNESS

With a partner -

AMRAP in 14 mins:

10 Partner Tyre flips
15 Synchro Push-ups
20 Synchro Single leg v-ups
25 Synchro KB swings
30 Synchro side to sides

rest 4 mins

On your own -

AMRAP in 12 mins:

10 Tyre flips
15 Push-ups
20 Single leg v-ups
25 KB swings
30 Side to sides

Jul 22 2020

Thursday: EMOM..

CROSSFIT

STRENGTH

Handstand push-up work

CONDITIONING

EMOM for 15 mins of:

Min 1 - Row calories
Min 2 - Ski calories
Min 3 - Bike erg calories

* Choose a number between 12-15 for males and 8-12 for females and hold that for all sets on all machines.

FITNESS

Every 9 mins for 4 rounds:

50 seconds on - 10 seconds off

1. Flare to Mule kick
2. Knee tucks
3. Pigs on skates shuttle
4. Zeus rope singles
5. Slam ball toss

* At conclusion of each full round everyone must complete 3 laps of the agility course.

Jul 21 2020

Wednesday: Ball and Chain..

CROSSFIT

STRENGTH

Back squat 7 x 2 reps

* Lift every 2 mins and build to a heavy 2 rep

CONDITIONING

50-35-20 reps of:

Wall ball
KB swings

* 12 min cap

FITNESS

In teams of 3 -

5 rounds each of:

500m Bike erg
250m Ski erg
200m Run

* Next person starts when person in front heads out on the run

25 min cap

At 28 mins -

Tabata of:

Bicycle crunch hold
* Hollow hold in rest

rest 2 mins

Tabata of:

Inch worm
* Push-up hold in rest

Jul 20 2020

Tuesday: Bike Time..

CROSSFIT

STRENGTH

Every 2 mins for 5 sets:

Strict pull-up x 5 reps

* Aim is to add some load if we can otherwise look to challenge yourself with an appropriate scaling option.

CONDITIONING

3 rounds for time of:

75 Double unders
50 / 40 Calorie bike (Echo / Bike erg / Assault)
25 Burpees

* In this workout progress through to a different bike each round.

Time cap 20 mins

FITNESS

Every 4 mins for 4 sets:

3 Manmakers
6 Triple jumps
9 Slam balls
12 Straddle jumps (2 for 1)

rest 2 mins

Row 4km
* While one partner rows the other partner must hold DB's in front rack or Slam ball in bear hug (alternate each round). Rotate anytime.

Jul 18 2020

Monday: Tap and Go..

CROSSFIT

CONDITIONING

Every 5 mins for 5 rounds:

Run 200m
6 Clean and jerks
12 T2B
Run 200m

* Goal is sub 3 min rounds

ACCESSORY

At 28 mins -

Tabata of:

Single leg V-up

* Hold plank in rest

FITNESS

Working 1:1 with a partner

AMRAP in 12 mins:

5 Burpee box jump overs each
8 5m Bear crawl shuttles each
11 V-ups each
14 Calorie Assault / Echo bike (alternate each round)

rest 2 mins

200 Flares
* One partner must always be holding a plank while the other works
* 5 min cap

rest 1 min

AMRAP in 12 mins:

10 Synchro Step ups
16 Synchro Bear crawl shuttles
22 Synchro Knee tucks (from the floor)
28 Calorie Assault or Echo bike (alternate each round and share the work)

Jul 17 2020

Saturday: Feeling the Brunt..

CROSSFIT

CONDITIONING

Working with a partner -

Every 9 mins for 4 rounds -

AMRAP in 7 mins of:

50 Calorie row (shared)
35 Synchro Burpees
20 Synchro box jumps
Max Deadlifts 80 / 50kg in remainder of time

* rest 2 mins after each round

Jul 16 2020

Friday: Lit up...

CROSSFIT

STRENGTH

BB front rack lunges 3 x 12 reps

* Lift every 3 mins as heavy as possible

CONDITIONING

With a partner and on a running clock -

(Alternate round for round)

At 0:00

21 Thrusters
21 AB or Echo calories

At 4:00

18 Thrusters
18 AB or Echo calories

At 8:00

15 Thrusters
15 AB or Echo calories

At 12:00

12 Thrusters
12 AB or Echo calories

FITNESS

In teams of 3 -

AMRAP in 8 mins:

5 Manmakers
10 Shuttle runs

* P2 starts when P1 finishes Manmakers

rest 2 mins

AMRAP in 8 mins:

8 Devil press
10 Shuttles

* P2 starts when P1 finishes Devil press

rest 2 mins

AMRAP in 8 mins:

12 DB Hang clean and jerk
10 Shuttles

* P2 starts when P1 finishes DB Hang clean and jerk

At 30 mins -

In 10 mins build to a heavy Sled push

Jul 15 2020

Thursday: Silk and Steel..

CROSSFIT

STRENGTH

Deadlift

5,3,3,2,2,2

* Lift every 2 mins and build to a heavy 2 rep and hold

CONDITIONING

5 rounds for time of:

3 Bar muscle ups
6 HSPU
9 Power cleans

* 12 minute cap

FITNESS

'EMOMATHON'

3 rounds of:

1 min - 15 KB swings
2 mins - 20 Sit-ups + 15 KB swings
3 mins - 25 Push-ups + 20 Sit-ups + 15 KB swings
4 mins - 400m Run or 1k Bike erg

Jul 14 2020

Wednesday: Fit - Nest..

CROSSFIT

On a continuously running clock -

At 0:00

AMRAP in 7 mins:

Echo bike calories

* Every minute including the first minute do 5 KB swings

At 10:00

AMRAP in 7 mins:

Row calories

* Every minute including the first minute do 5 T2B

At 20:00

AMRAP in 7 mins:

Ski calories

* Every minute including the first minute do 5 STO

At 30:00

In teams of 2 and alternating movements -

AMRAP in 7 mins:

10 KB swings
10 T2B
10 STO

FITNESS

Working 45 seconds on and 15 seconds off -

5 rounds of:

1. Triple jumps (lunge, lunge, squat)
2. Unloaded sled pushes
3. Renegade row
4. Drag rope single skips
5. Side to side knee tucks
6. Rest

At 34 mins -

In teams of 3
3 Rounds each
10 Flurpees
Long Shuttle Sprint

Jul 13 2020

Tuesday: Jet Pack..

CROSSFIT

STRENGTH

Every 2 mins x 10 sets:

1 Hang squat snatch
1 Squat snatch
2 Overhead squats

* Keep this complex light with the focus on skill

CONDITIONING

For time:

30 DB snatch
15 Burpees
45 Wall balls
15 Burpees
30 DB snatch

* 6 min cap

FITNESS

Every 10 mins x 4 sets:

500m Row
30 Mountain climbers
500m Ski
20 Striders
30 / 20 Echo bike cals
10 V-ups

Jul 10 2020

Monday: Pit Stop..

CROSSFIT

CONDITIONING

Every 8 mins x 4 rounds:

400m Run
30 / 20 Bike erg calories
400m Run

* Goal is sub 6 min rounds!!

ACCESSORY

At 35 mins -

2 sets of:

20 V-ups
30 Hollow rocks
40 Side to sides
50 Bicycles
* 60 seconds rest

FITNESS

Working with a partner -

3 rounds for time:

50 KB Swings
Row 100m each
40 Goblet Thrusters
Row 100m each
30 KB Push Ups
Row 100m each
20 KB Sit Ups
Row 100m each
10 Back 2 Grounds
Row 100m each
*30min cap

Jul 10 2020

Saturday: One Fitty...

CROSSFIT

CONDITIONING

In teams of 3 -

For time:

150 Power snatches
150 Bike erg calories
150 Pull-ups

* Every 3 mins including the start each team must run 200m. Work may begin back in the gym as soon as 1 athlete gets back.

Time cap 40 mins

Jul 09 2020

Friday: Wingnut..

CROSSFIT

STRENGTH

In 10 mins build to a heavy 2 rep Thruster from the floor.

CONDITIONING

10 rounds of -

AMRAP in 1 minute of:

10 Thrusters
Max Bar facing burpees in the remainder

* Rest 1 min

Score total number of Bar facing burpees across all 10 rounds.

FITNESS

In teams of 2 -

At 0:00

100 / 75 Ski erg calories

* 6 min cap

At 7:00 mins

100 / 75 Echo bike calories

* 6 min cap

At 14:00 mins

100 / 75 Row calories

* 6 min cap

At 22:00 mins

AMRAP in 8 mins:

(In 'You Go I Go' style on each movement)

Walk lunge green - Bear crawl back
20 Straddle jumps
Walk lunge green - Bear crawl back
20 Jump lunges
Walk lunge green - Bear crawl back
20 Flares
Walk lunge green - Bear crawl back
20 Bicycles

Jul 08 2020

Thursday: Practice Day...

CROSSFIT

STRENGTH

Handstand walking drills

CONDITIONING

Every 3 mins x 7 sets:

Row 200m / 175m
12 / 9 Echo bike cals
7 T2B

FITNESS

Every 5 mins for 6 sets:

20 DB Push press
40 Mountain climbers
60 Fast feet small box
40 Frogz
20 / 13 Bike erg calories

At 34 mins -

Every 3 mins x 2 sets:

30 seconds right side plank
30 seconds plank
30 seconds left side plank
30 seconds plank
20 Single leg v-ups

Jul 07 2020

Wednesday: Leg Pump..

CROSSFIT

STRENGTH

Front squat 5 x 10 reps

* Lift every 2 mins

CONDITIONING

AMRAP in 12 mins:

30 Zeus rope double unders
15 DB OH lunges (right arm)
30 Regular double unders
15 DB OH lunges (left arm)

FITNESS

With a partner and working in sync -

AMRAP in 17 mins:

Run 200m
17 KB Deadlifts
15 Box jumps or Step ups
13 Burpees
11 Knee tucks
9 Plank walk ups

At the 20 mins -

AMRAP in 7 mins:

Max Assault bike calories

* In teams of 3 and rotate every 20 seconds.

At the 30 mins -

Tabata of:

20 seconds of Bicycles
10 seconds of Hollow rocks

Jul 06 2020

Tuesday: Straight Flush..

CROSSFIT

STRENGTH

Every 90 seconds for 7 sets:

3 Hang power cleans

* Build to a heavy 3 rep

CONDITIONING

'Straight Flush'

7 rounds for time of:

6 Hang power cleans
5 Lateral burpees over the bar
4 Pull-ups
3 Strict HSPU

* 14 min cap

FITNESS

4 rounds of:

45 seconds Sled drag - 15 seconds rest
45 seconds Echo bike - 15 seconds rest
45 seconds Zeus rope single skips - 15 seconds rest
45 seconds 5m Bear crawl returns - 15 seconds rest
45 seconds 3 point plate sit-up - 15 seconds rest
45 seconds Wall sit - 15 seconds rest

* At the completion of each round, in teams of 3 alternate long green shuttle runs for 4 sets each.

A new round begins every 9 mins.

Jul 04 2020

Monday: Kelly...

Monday is a public holiday so we have classes running at 3pm, 4pm, 5pm and 6pm. We are also running a Fitness class at 4pm. Remember signing in is compulsory and unfortunately you will not be able to participate if the class is full and you aren't signed in. Have a great weekend and we will see you all Monday afternoon!!

CROSSFIT

CONDITIONING

'Kelly'

5 rounds for time of:

Run 400m
30 Box jumps
30 Wall balls

ACCESSORY

'Lockdown Special'

3 sets of:

10 Plank walkups
20 Plank climbers
30 Plank splits
40 sec Plank hold
* rest 1 min after each set

FITNESS

Working in partners -

0-10 mins

Alternating EMOM
Min 1 - 20 DB snatch
Min 2 - 12 Shuttle sprints

12-22 mins

One partner always holding a DB

6 rounds:
20m Synchro Walk lunge
20 Push-ups
20 Sit-ups

24-34 mins

Alt EMOM

Min 1 - 20 DB Push press
Min 2 - 20m Burpee bounds

Jul 03 2020

Saturday: Partner Eva..

CROSSFIT

CONDITIONING

'Team Eva'

With a partner -

5 rounds for time of:

Run 800m (in 200m efforts)
30 KB swings (in a set of 15 reps each) 32 / 24 kg
30 Pull-ups (in sets of 5 reps each)

Jul 02 2020

Friday: Box of Treats..

CROSSFIT

On a continuously running clock -

AMRAP in 5 mins:

6 Thrusters
12 Box jump overs

rest 5 mins

AMRAP in 5 mins:

9 Snatches
9 Burpee box jumps

rest 5 mins

AMRAP in 5 mins:

12 Clean and jerks
6 Burpee box jump overs

FITNESS

Every 10 mins x 3 sets:

30 / 20 Calorie bike erg
30 Jump lunges
30 / 20 Calorie row
30 Single leg v-ups
30 / 20 Calorie ski erg
30 Hand release push-ups

* Cut off on each round is 8 mins.

Jul 01 2020

Thursday: Cherry On Top..

CROSSFIT

CONDITIONING

EMOM for 24 mins:

Min 1 - Echo bike @ 80% effort
Min 2 - 10-15 Hollow rocks + 10-15 sec Hollow hold
Min 3 - Ski erg @ 80% effort
Min 4 - 3-8 Strict pull-ups + 10-15 sec Chin over hold
Min 5 - Run 200m
Min 6 - 10-20 Push-ups + 10-20 sec Push-up hold

FITNESS

With a partner -

For time:

400m Row
20 DB Devil press
600m Row
40 DB Clean and jerk
800m Row
60 DB Push press
1000m Row
80 DB Deadlifts
600m Row
60 DB Push press
40 DB Clean and jerk
400m Row
20 DB Devil press

Jun 30 2020

Wednesday: Midway..

CROSSFIT

STRENGTH

Deadlift 7 x 3 reps

* Lift every 2 mins and build to a moderately heavy 3 rep

CONDITIONING

3 rounds for time of:

30 / 24 Row calories
30 Wall balls
30 / 24 Bike calories

* 18 minute cap

FITNESS

Every 6 mins for 5 sets -

AMRAP in 4 mins:

40 Lateral hops
30 Mountain climbers
20 KB swings
10 KB facing burpees
Max shuttle runs in remainder of 4 mins

Jun 29 2020

Tuesday: Splitz..

CROSSFIT

STRENGTH

Every 90 seconds x 10 sets:

2 Split jerk

CONDITIONING

AMRAP in 12 mins of:

10 DB Hang split snatch (right arm)
7 T2B
10 DB Hang split snatch (left arm)
7 CTB

FITNESS

In teams of 3 -

For time:

150 / 120 Echo bike calories

* Every minute resting partners do 20 Xplodes

then

10 rounds of:

5 Synchro Push-ups
10 Synchro Sit-ups
15 Synchro Squats

* 2 partners always working

then

150 / 120 Echo bike calories

Time cap 35 mins

Jun 27 2020

Monday: Blockade

CROSSFIT

CONDITIONING

4 rounds for time of:

Run 150m
15 Burpees
Run 300m
30 Russian KB swings

* rest 1 min after each round

Time cap 24 mins

ACCESSORY

At 28 mins -

4 sets:

5 Ab wheel roll outs
10 V-ups
30 Bicycles

FITNESS

On a continuously running clock -

In teams of 2 and sharing the work anyhow:

0-5 mins
1km Row

5-10 mins
80 Striders (2 for 1)

10-15 mins
100 Plate GTO

15-20 mins
120 Flares (1 for 1)

20-25 mins
140 Jumping lunges (1 for 1)

25-30 mins
2km Bike erg

Jun 26 2020

Saturday: Bash and Barge..

CONDITIONING

In teams of 2 -

3 rounds of:

600m Row
24 Double DB Clean and jerks

* Share row and reps anyhow

At 15 mins -

3 rounds of:

400m run
24 Double DB Snatches

* Run together and share reps anyhow

Jun 25 2020

Friday: Litmus Test..

CROSSFIT

STRENGTH

Back squat 5 x 3 reps

* Lift every 2 mins and build to a moderately heavy 3 rep

CONDITIONING

Every 2 mins for 7 sets:

Thrusters 35 / 25 kg
Pull-ups
Burpees

* Choose reps of either 5, 7 or 9 for each movement and aim to hold that for each. Go fast!!!

FITNESS

Every 4 mins for 8 sets of:

Bike 500m
Ski 250m
Row 250m

At 35 mins -

45 seconds Ass ups - 15 seconds rest
45 seconds Heel taps - 15 seconds rest
45 seconds Single leg v-ups - 15 seconds rest
45 seconds Hollow rocks - 15 seconds rest
1 min plank

Jun 24 2020

Thursday: Rep Count..

CROSSFIT

STRENGTH

Handstand practice

CONDITIONING

3 rounds for max reps of:

1 min Assault bike calories
1 min KB swings
1 min Box jump overs
1 min Hollow rocks
1 min rest

* Score total reps each round

FITNESS

On a continuously running clock -

At 0 -

4 rounds of:

10 Shuttle sprints
20 Straddle jumps
30 Side to sides

* Start a new round every 2 mins

At 10 mins -

4 rounds of:

10 Bike erg calories
20 Flares
30 Bicycles

* Start a new round every 2 mins

At 20 mins -

4 rounds of:

10 Burpees
20 Squat jumps
30 Slides

* Start a new round every 2 mins

At 30 mins -

EMOM 5 mins of:

30 seconds Bear crawl

Jun 23 2020

Wednesday: Row Boat..

CROSSFIT

STRENGTH

EMOM 5 of:

1 Power clean + 1 Hang power clean

* Build on each

CONDITIONING

6 rounds of:

6 Hang power cleans
30 Air squats
400 / 350m Row

* 24 min cap

FITNESS

AMRAP in 30 mins:

60 DB Renegade rows
* Swap every 5 reps
3 x 150m Ski erg each
60 DB Front squats
* Swap every 10 reps
3 x 150m Ski erg each
60 DB Push press
* Swap every 15 reps
3 x 150m Ski erg each
60 DB Front rack alt lunges
* Swap after 30 reps
Run 400m

Jun 22 2020

Tuesday: Rocky Boulder Burn..

CROSSFIT

STRENGTH

Strict press 5 x 5 reps

* Lift every 2 mins and build to a moderately heavy 5 rep

CONDITIONING

AMRAP in 12 mins:

10 Pull-ups
15 DB Push press
30 Double unders

FITNESS

3 rounds of:

2 min Sled push
2 min Agility ladder
2 min Row
2 min Box jumps
2 min MB sit up and throw
2 mins rest

Jun 20 2020

Monday: Sails up..

Thank you for embracing the changes we have made in regards to class times, moving on after class, sanitising before and after class and compulsory signing in to class. We know things come up last minute but if you are unable to make it to class and you are signed in please sign yourself out. Our preference is for you to do this as early as you possibly can to allow anyone on a wait list or waiting to sign in to get into class. Once again thank you for your cooperation : )

CROSSFIT

CONDITIONING

With a partner and working 1:1 -

3 rounds each of:

Run 400m
12 Burpee box jump overs
21 Wall balls

* 20 min cap

ACCESSORY

AMRAP 7:

5 Strict T2B
15 second Hollow hold
20 MB side to sides

FITNESS

In groups of 3 -

5 rounds each of:

Bike erg 400m (Damper at 3)
Walk lunge 15m
Burpee bound 10m
* Next person leaves when person in front gets off the bike

At 20 mins -

In teams of 3 -

Accumulate 120 / 90 Bike erg calories (Damper at 7)

* At 40 / 30 cals, 80 / 60 cals and 120 / 90 complete 20 Synchro Jump lunges + 20 Synchro Sit-ups

At 35 mins -

3 x 30 seconds side plank on each side

Jun 19 2020

Saturday: Bikes and Balls..

CONDITIONING

With a partner -

For time:

100 / 70 Echo bike calories
30 Dead ball ground to shoulder
100 / 70 Bike erg calories
60 CTB pull-ups
100 / 70 Assault bike calories
30 Dead ball ground to shoulder

* 35 minute cap

Jun 18 2020

Friday: '2223'

CROSSFIT

STRENGTH

In 10 mins build to a heavy 3 rep Thruster from the floor

CONDITIONING

'2223'

For time:

75 Thrusters 35 / 25 kg

* Complete in 4 intervals of 2 mins, 2 mins, 2 mins and 3 mins with a buy in on each interval of -

35 Double unders
7 Bar facing burpees

* Rest 1 minute after each interval

FITNESS

With a partner -

Partner A completes -

10 min Bike erg
4 mins @ 75 rpm
3 mins @ 85 rpm
2 mins @ 95 rpm
1 min @ 105+ rpm
then AMRAP in 6 mins of:
12 KB Russian swings
10 KB Goblet squats
8 Burpee bounds

Partner B completes -

10 min Row
4 mins @ 20 spm
3 mins @ 24 spm
2 mins @ 28 spm
1 min @ 30+ spm
then AMRAP in 6 mins of:
12 Box bridges
10 Alternating step ups
8 Burpee box jumps

* Rest 3 mins in between parts and swap over

Jun 17 2020

Thursday: Aero-Strong..

CROSSFIT

CONDITIONING

EMOM for 18 minutes:

Minute 1 - Ski erg @ approx. 80% effort
Minute 2 - 10-20 Hollow rocks
Minute 3 - Bike erg @ approx. 80% effort
Minute 4 - 5-10 Strict pull-ups
Minute 5 - Run 200m
Minute 6 - 10-20 Push-ups

FITNESS

Every 3 mins for 10 sets -

AMRAP in 2 mins:

20 Single leg v-ups
15 / 10 Echo bike calories
Max jumping lunges in remainder

* 1 min rest after each round

then at the 33 min mark

3 sets of:

1 min plank
30 Slow mountain climbers
30 Toe touches

* 1 min rest after each round

Jun 16 2020

Wednesday: Dead spin..

CROSSFIT

STRENGTH

Deadlift 5 x 5 reps

* Lift every 3 mins and build to a moderately challenging 5 rep touch and go.

CONDITIONING

3 rounds for time of:

Row 500m / 400m
30 Wall balls
15 Deadlifts

* Time cap 15 mins

FITNESS

With a partner and sharing reps -

8-10-12-14-16-18 of:

5m Bear crawl returns
Push-ups
Xplodes
Knee tucks or sit-ups
MB slam

* Run 200m after each round is complete. E.g. complete as a team 8 reps of Bear crawls, push-ups, xplodes, knee tucks and MB slams then run 200m together.

* 35 minute cap

Jun 15 2020

Tuesday: Threadbare..

CROSSFIT

STRENGTH

Every 90 seconds x 7 sets:

2 Hang squat snatch + 1 Squat snatch

CONDITIONING

AMRAP in 9 mins of:

15 OHS
12 T2B
9 HSPU

FITNESS

With a partner complete -

30 seconds work - 30 seconds rest x 5 rounds at each station. Rest 2 minutes between stations.

Ski erg
Shuttle sprints (over and back)
Flares
Burpees
Battle ropes

then at 35 min mark

AMRAP in 7 mins:

Sled push return
10 Hollow rocks

Jun 13 2020

Monday: Echo..Echo..Echo..

Since we introduced our CFTSV Fitness classes way back when they have been a raving success. With a larger emphasis on conditioning and less on the barbell it is the perfect way to compliment your CrossFit training if you are looking for something a little extra or as a stand alone program it ticks all the boxes to get you into great shape as well!

Many members might not realise but if you are a CrossFit member you have full access to our Fitness program as well. For anyone looking to join our Fitness classes, you don't need to complete an Introductory course to get on board like you do with CrossFit.

COVID-19 has seen us move to a compulsory sign in online before you arrive for class. This is something that has been a very positive change and will be staying around for the long haul. I know for many it is still taking a little time to get used to but I can tell you as coaches we now have the luxury of knowing how many people will be attending class, we can set up the room accordingly and better still not waste valuable time trying to find which athlete didn't sign in when that time could be better spent coaching you!

We know that this also means you need to make your choice early between CrossFit and Fitness in the 5am time slot so we have come to the party and from now on the Fitness workout will also be posted on the blog. Now, we don't want to turn you all into cherry pickers but we know if you have the workout information already you will be able to make a commitment to that session and give it everything you have.

If you have any further questions please don't hesitate to talk to one of the coaches.

Regards

CFTSV Team

CROSSFIT

CONDITIONING

Every 6 mins for 5 rounds -

AMRAP in 3 mins of:

Run 400m
Max Echo Bike calories

* rest 3 mins after each round

FITNESS

On a continuously running clock and working with a partner -

At 0:00

3 rounds each of:

24 DB press
250m Row
* 10 min cap

At 10:00

100 Bicycles

At 13:00

3 rounds each of:

18 DB snatch
200m Row
* 10 min cap

At 23:00

100 Side to sides

At 26:00

3 rounds each of:

12 Single arm Renegade row (push-up after each row)
150m Row
* 10 min cap

At 36:00

100 Crunches

* P2 begins when P1 has completed the DB movement.

Jun 12 2020

Saturday: Bull Rush..

CONDITIONING

AMRAP in 25 mins of:

Run 400m
30 DB snatch
25 Box jumps (with step downs)
20 DB OH alt lunges

Jun 11 2020

Friday: Layers..

CONDITIONING

3 rounds of -

AMRAP in 6 mins of:

20 Pull-ups
30 Burpees to a touch
40 Shuttle runs
50 KB swings
60 Double unders

* Rest 2 mins after each round and begin the next round where you finished the previous.

Jun 10 2020

Thursday: Feeling the Power..

STRENGTH

EMOM for 7 mins of:

2 Hang power cleans
1 Power clean

* Build each set to a heavy complex

CONDITIONING

6 rounds for time of:

5 Power cleans
10 T2B
15 Wall balls

* 12 min cap

Jun 09 2020

Wednesday: Target Practice..

CONDITIONING

Every 3 mins x 6 sets:

Row 300m / 260m
12 STO

Jun 08 2020

Tuesday: Back on the Racks..

STRENGTH

5 x 5 reps

* Lift every 3 mins and build to a moderately challenging 5 rep.

CONDITIONING

AMRAP in 12 mins of:

21 / 15 Bike erg calories
15 Front squats
9 Burpee box jump overs

Jun 07 2020

Monday: Partner Run Benchmark..

Wasn't it awesome and somewhat surreal to be back in the gym at last the past week. It was short notice and the programming was already completed to accomodate for outdoor classes but we were all able to adjust quickly and make it happen so we were once again able to take advantage of the awesome facility that is CrossFit Townsville.

I guess that has been the big take home in this 'lockdown' period, adjustment and adaptability. Things like signing in prior to classes, sanitising hands before and after class and cleaning all the equipment you use in the session are all part of the new norm and you guys have embraced this like everything else that has been thrown your way.. with aplomb!!

I couldn't be prouder of our team too, for also being able to adjust to whatever changes we have needed to make. From home PT's, Zoom classes, and pick up and delivery of equipment, it hasn't mattered what we have asked it has been completed without questions and without hesitation.

Above all though the one person I just can't imagine we would have been able to do this without is the amazing Aimee!! She has been a pillar of strength throughout this time and has been armed and ready for every single curve ball we received. There are many gyms in Queensland and in Townsville that didn't open when the green light was given last week but because of the organisation skills and communication Aimee has brought to the table we were able to strike immediately!

Once again though, the only reason we are in this position is because of you.. our CFTSV members! Your loyalty will be paid back in spades and indeed has already begun with the acquisition of 10 brand new Echo Bikes. You were there for us when we needed you and you have helped us get through the toughest of times. Now sit tight and watch this space because we are poking our heads through the other side and we have big plans : )

CONDITIONING

'Partner Run Benchmark'

With a partner and working 1:1 -

3 rounds for time of:

Run 400m each
Run 200m each
Run 100m each

* 22 min cap

ACCESSORY

At 25 mins -

2 sets of:

30 Hollow rocks
30 V-ups
1 min plank

* rest 60 seconds

Jun 05 2020

Saturday: Fight Gone Bad..

CONDITIONING

'Fight Gone Bad'

3 rounds for max reps of:

1 minute Wall balls
1 minute SDLHP
1 minute Box jumps
1 minute Push press
1 minute Row calories

* 1 minute rest after each round

Score total reps

Jun 04 2020

Friday: The Bolt..

STRENGTH

Deadlift skill

then

EMOM for 10 mins:

3 Deadlifts

* Once again this is a skill piece where we will be using an empty barbell but our focus is position and movement awareness. No excuses not to make this look pretty every set!!

CONDITIONING

Every 6 mins x 3 sets:

15 Thrusters
15 Pull-ups
15 Burpees

* Complete each set as fast as possible!

Jun 03 2020

Thursday: Press Prac..

STRENGTH

Every 3 mins for 5 sets:

1, 2, or 3 Strict press
2, 4, or 6 Push press
3, 6, or 9 Push jerk

* We are using an empty barbell again today to reacquaint ourselves with these movements. Choose an appropriate rep range.

CONDITIONING

AMRAP in 12 mins of:

30 Double unders
10 Hang clean and jerks
Run 100m

Jun 02 2020

Wednesday: Row-Bot..

CONDITIONING

3 rounds for time of:

40 / 30 Calorie row
30 Ab mat sit-ups
20 KB swings

Jun 01 2020

Tuesday: Some Snatch Stuff and Tabata..

STRENGTH

EMOM for 10 mins:

1 Hang power snatch + 1 Power snatch + 1 OH squat

* Use an empty barbell and focus on position and timing!!

CONDITIONING

Tabata mash up of:

Empty barbell Back squat
Push-up

* Alternate movements using the Tabata protocol of 20 seconds on and 10 seconds off for a total of 8 rounds of each.

May 29 2020

Saturday: Fiesty Fives..

CONDITIONING

On a continuously running clock -

0-5 mins:
Row 75 / 55 calories

5-10 mins:
50 Push-ups

10-15 mins:
50 Single arm DB Alternating Squat Clean and jerk

15-20 mins:
50 Push-ups

20-25 mins:
Row 75 / 55 calories

May 28 2020

Friday: The Midline Express..

CONDITIONING

For time -

21-18-15-12-9-6-3 reps of:
Hollow rocks
Plank Walk ups

* Run 200m after each set

Time cap 14 mins

May 27 2020

Thursday: Filthy 50ish...

CONDITIONING

The Filthy 50 (sort of)

For time:

50 Squat jumps
50 Jump pull-ups
50 KB swings 24 / 16 kg
50 Walking lunges
50 Ab mat sit-ups
50 KB Push press
50 Box bridges
50 KB Thrusters
50 Burpees
50 Double unders

Time cap 22 mins

May 26 2020

Wednesday: Block Work..

CONDITIONING

3 rounds for max reps of:

2 minutes Row calories
2 minutes Box jumps (with step downs)
2 minutes T2B
2 mins rest

May 25 2020

Tuesday: Zip Line..

CONDITIONING

On a continuously running clock -

At 0:00

12-9-6 of:

Single arm DB Thrusters each arm
Burpees

At 10:00

6-9-12 of:

Single arm DB Thrusters each arm
Burpees

ACCESSORY

At 20:00

Every 3 mins x 3 sets:

15 Single leg glute bridges / leg
1 minute plank hold

May 23 2020

Monday: Pace Work..

CONDITIONING

4 rounds each for time of:

Run 400m
rest 1 min
Run 200m

* Begin a new round every 6 mins and record time to complete round including rest

MONDAY MIDLINE

Every 3 mins for 3 sets:

20 V-ups
Max Hollow hold

May 22 2020

Saturday: Blood Hound..

CONDITIONING

5 rounds for time of:

22 Squat jumps
22 Push-ups
Run 400m
22 Lunge jumps
22 Burpees

* Time cap 30 mins

May 21 2020

Friday: Snacktch..

STRENGTH

Every 3 mins for 5 sets:

Strict pull-ups max reps

CONDITIONING

AMRAP in 8 mins of:

100 Alternating DB snatch
Max Ab mat sit-ups in remainder

May 20 2020

Thursday: Bum Burner..

STRENGTH

5 rounds of:

10 Static lunges / leg
15 Single leg glute bridges / leg
30 second Squat hold

* rest 30 seconds after each set

CONDITIONING

For time:

20 x 10m Shuttle runs
10 x 10m Walking lunges
20 x 10m Shuttle runs
30 Burpee bounds
20 x 10m Shuttle runs

* Time cap 12 mins

May 19 2020

Wednesday: Sharp Edge..

CONDITIONING

Every 2 mins for 10 rounds:

20 Double unders
15 KB swings 24 / 16 kg
10 Flares

ACCESSORY

4 rounds for quality of:

15 Supermans
15 Hollow rocks

* rest as needed between

May 18 2020

Tuesday: Downsized..

CONDITIONING

On a continuously running clock -

AMRAP in 10 mins of:

10 Alternating DB Hang power cleans
10 Push-ups

rest 2 mins

AMRAP in 8 mins of:

8 DB Push jerks (4 per arm)
8 Push-ups

rest 2 mins

AMRAP in 6 mins of:

6 Alternating DB Hang clean and jerks
6 Push-ups

May 17 2020

Monday: We're Back.. (sort of)

This week marks the winding back of some restrictions and allows us to once again be able to facilitate some outdoor group classes.. yay!!!!

It will still be under pretty tight guidelines with only 10 people allowed per class so it is vitally important you sign into class via our CF Townsville app.

We will be running a 5am and 5pm class daily this week with the likelihood of extending this out to extra time slots over the next couple of weeks as we build towards being back in the gym in June.

We ask that you park in the front car park near the cafe as the sessions will be facilitated in the back car park. One of the coaches will be waiting for you at the roller door we normally run out of and will walk you through the gym into the back car park.

Please ensure hands are sanitised on arrival at the gym and we continue to practice social distancing. Above all, if you are feeling even a little unwell cancel out of your class and please stay at home.

There is a little glimmer of light at the end of the tunnel now and we are so excited to be able to offer these sessions and can't wait to be able to progress this over the next couple of weeks.

As always, we say thank you for your amazing understanding and continued support.

CFTSV Team

CONDITIONING

3 rounds of -

AMRAP in 5 mins:

Run 500m
50 Air squats
Max 10m shuttle runs in remainder

* rest 3 mins after each set

ACCESSORY

3 rounds of:

10 L-seated leg lifts
20 Plate side to sides
30 sec Hollow hold

* rest as needed

May 15 2020

Saturday: Box Madness...

* Sorry team change in workout

CONDITIONING

AMRAP in 20 mins of:

Run 200m
30 Single arm DB Push press
Run 200m
40 Sit-ups
Run 200m
50 Walking

May 14 2020

Friday: The Chief and Cindy..

CONDITIONING

5 rounds of -

AMRAP in 3 mins of:

3 Strict pull-ups
6 Push-ups
9 Squats

* rest 1 min after each round and continue the next round where the last when finished.

ACCESSORY

3 rounds of:

1 min Wall sit march
1 min rest

May 13 2020

Thursday: DB DT...

CONDITIONING

AMRAP in 15 mins of:

15 Burpees
12 Single arm DB Deadlifts
9 Single arm DB Hang power cleans
6 Single arm DB Push jerks

* Use the same arm for the entire round before switching in the next round.

May 12 2020

Wednesday: Engine Tuning..

CONDITIONING

5 rounds for max reps of:

2 mins machine calories or 10m shuttle run
1 min Double unders or single skips

* rest 2 mins after each round and score calories / shuttles + Double unders / skips

ACCESSORY

5 rounds for quality:

5 Windmills / arm
20 Deadbugs

* rest 30 seconds after each set

May 11 2020

Tuesday: Wobbly Wheels..

STRENGTH

Every 3 mins for 5 sets:

10 Single arm DB press (right arm)
10 Single arm DB row (right arm)
20 Hollow rocks
10 Single arm DB press (left arm)
10 Single arm DB row (left arm)

CONDITIONING

For time -

50-35-20 reps of:

Alternating DB snatch
Jump lunges

May 10 2020

Monday: Burp-Helen Intervals..

Another week rolls by and we are still in lockdown with the doors to CFTSV closed but hopefully we are inching towards some restrictions being lifted and we may see some developments in the not to distant future.

We hope everyone is keeping themselves fit and spending this time to reassess your values and what is important to you. I challenge everyone to come out the other side of COVID-19 with the satisfaction they have developed something in their life to a whole new level .. In our world that might mean being better at HSPU or more efficient on the rower but it can also be refining a skill like your cooking, getting the yard in order or strengthening your family connections. There are definitely silver linings to take out of all this so don't waste the extra time you may have on your hands.

CONDITIONING

Every 4 mins for 5 rounds:

Run 400m
21 KB swings
12 Burpees

* Goal is sub 3 minute rounds.. If you are unable to do this first round switch the workout to every 5 mins for 4 rounds.

MIDLINE

At 25 mins -

'Plank-a-thon'

3 rounds of:

10 Plank walk ups
20 Plank climbers
30 Plank split jumps
40 sec Plank hold

* rest 1 min after each round

May 08 2020

Saturday: 'Bully'

CONDITIONING

'Bully'

For time:

Run 800m
30 Single arm DB Push jerks / arm
Run 400m
20 Single arm DB Push jerks / arm
Run 200m
10 Single arm DB Push jerks / arm

* Use the heaviest DB you can!

May 07 2020

Friday: Time Ticks..

CONDITIONING

Every 3 mins for 7 rounds:

12 Single DB Step ups
6 DB lateral Burpees
12 Single DB alt Squat cleans
6 DB lateral Burpees

ACCESSORY

Every 3 mins x 3 sets:

Accumulate 1 min Handstand hold

* This can be unbroken or in sets

May 06 2020

Thursday: Upbeat..

CONDITIONING

5 rounds for time of:

20 Single DB STO / arm
30 Hollow rocks
40 Flares
50 Double unders

* 25 min cap

ACCESSORY

AMRAP in 7 mins:

3 Turkish get-ups / arm
10 Bird dogs
12 Single arm DB rows / arm

May 05 2020

Wednesday: Bounced..

CONDITIONING

Every 2 mins for 10 rounds -

AMRAP in 90 seconds of:

20 Jumping squats
10 Calories or Shuttle
Max Burpees in remainder

* Rest 30 seconds and score total Burpees

May 04 2020

Tuesday: Booty Build..

STRENGTH

Every 3 mins for 5 sets:

5 Box step downs / leg
10 Box bridges (2 sec pause at top)
15 Calf raises

CONDITIONING

AMRAP in 12 mins of:

3 Strict pull-ups
6 Single DB Hang clean and jerks / arm
18 Single arm DB OH walking lunges

May 03 2020

Monday: Going Forward..

CrossFit Townsville continues to be closed under the government restrictions but that hasn't stopped us from pushing ourselves to still provide the best service possible.

We have evolved our memberships during the lockdown period to reflect our current situation -

Full Send $45 - Access to the library to borrow 3 pieces of equipment including a cardio machine (every 2 weeks), access to daily Zoom classes, access to the Sunday Yoga session and access to our private Facebook page CFTSV Lockdown.

Paced $30 - Access to the library to borrow 3 pieces of equipment (no cardio), access to daily Zoom classes, access to the Sunday Yoga session and access to our private Facebook page CFTSV Lockdown.

Scaled $15 - Access to daily Zoom classes, access to the Sunday Yoga session and access to our private Facebook page CFTSV Lockdown.

CONDITIONING

4 rounds each for time:

15 Push-ups
200m run
30 Squats
400m run

* Rest 60 seconds after each round and record time taken to complete each round.

ACCESSORY

EMOM 6 of:

6 V-ups
8 Hollow rocks
10 Sit-ups

CONDITIONING

For time:

150 KB or DB swings

* Every minute including the first minute complete 15 Air squats

Time cap 15 mins

Apr 27 2020

Run 200m

Apr 24 2020

Friday: 20.4 - Jake the Muss

On a continuously running clock -

3min clock:

2 sets-

8 HSPU / hand release push ups
8 pistols / 16 air squats
8 T2B / 16 single leg v-ups

At 3min mark

3min clock:

10 HSPU / hand release push ups
10 pistols / 20 air squats
10 T2B / 20 single leg v-ups

At 6min mark

3min clock:

12 HSPU / hand release push ups
12 pistols / 24 air squats
12 T2B / 24 single leg v-ups

ETC……

-Every 3min for as long as possible continue completing 2 sets of the work. With adding 2 reps onto each movement every 3min also. When the work is not completed inside of the 3min block the workout is over. Score is the total number of reps with air squats and V-ups being scored as 2 for 1.

Apr 22 2020

Thursday: A Plate full of Fun..

CONDITIONING

On a continuously running clock -

At 0:00

3 rounds of:

8 Plate Get ups
16 Plate GTO
24 Plate side to sides

At 12:00

2 rounds of:

12 Plate Get ups
24 Plate GTO
36 Plate side to sides

At 25:00

1 round of:

24 Plate Get ups
48 Plate GTO
72 Plate side to sides

Apr 21 2020

Wednesday: DB AMRAP..

STRENGTH

Every 2 mins x 5 sets:

Strict pull-up / Body row / Towel row x 5-10 reps

CONDITIONING

AMRAP in 20 mins of:

30 DB Floor Press (15 right arm, 15 left arm)
20 DB Reverse lunges (right leg only)
30 DB Bentover row (15 right arm, 15 left arm)
20 DB Reverse lunges (left leg only)

Apr 20 2020

Tuesday: Double down..

STRENGTH

Every 3 mins for 5 sets:

5 Tip and touch / leg
7 Power step ups / leg
9 Bench or Box dips

CONDITIONING

3 rounds of -

AMRAP in 3 mins of:

20 KB swings
50 Double unders
Max Calories or Shuttles in remainder

* Rest 3 mins after each

Apr 19 2020

Monday: Gut Wrench..

CONDITIONING

Every 3 mins x 10 sets:

Run 200m
8 Burpees
8 T2B

* Score time for each round. Keep them close!!

ACCESSORY

2 sets of:

90 Bicycles
60 Side to sides
30 Single leg v-ups

* rest 90 seconds between sets

Apr 16 2020

Friday: CFTSV Lockdown Open 20.3..

Workout 3 in the CFTSV Lockdown Open is here!! Go to Competition Corner to check out the leaderboard.

Have fun with this gross monster...

CONDITIONING

AMRAP in 13 mins of:

50 DB Facing Burpees
40 Single arm DB Thrusters
30 DB Facing Burpees (Tie break time needed at completion of 30 DB Facing Burpees)
20 Single arm DB Thrusters
Max Single arm DB Hang clean and jerks in remainder of time

* Score is number of DB Hang clean and jerks multiplied by the weight of the DB used or in the event that the Burpees and Thrusters aren't completed a tie break time is to be entered at the conclusion of the 30 DB Facing Burpees set.

Apr 16 2020

Looking Forward..

📣📣The Long Haul 📣📣

Thanks for being patient while we work out what CFTSV looks like in long term lockdown. We are under no illusion that the current situation is what we are facing for the long haul. This has inspired us to continue to fight and present value to you, our wonderful community and hence we have been busy in the background redeveloping our membership options to fit with this unique phase of life.

Members who have continued a full membership payment have enjoyed our equipment library, which includes a rotation of cardio equipment and up to 3 pieces of other gear, online classes and our closed Facebook Community.

We understand however, that this isn't financially viable to everyone; so we have come up with some long term alternative options to keep everyone moving and connected.

✅ Option 1: The Full Send
🏆$45 per week
🏆Library access - Cardio Machines plus 3 items (7 day borrow, week on/week off cardio)
🏆Zoom classes 2 x daily plus Saturday plus Yoga
🏆Access to the FB CFTSV Lockdown page
🏆Couples and student discount applies

✅ Option 2: Paced
🥈$30 per week
🥈Library access - 3 items 7 day borrow (excluding cardio machines)
🥈Zoom classes 2 x daily plus Saturday plus Yoga
🥈Access to the FB CFTSV Lockdown page
🥈Couples and student discount applies

✅ Option 3: Scaled
🥉$15 per week (on a direct debit agreement)
🥉Zoom classes 2 x daily plus Saturday plus Yoga
🥉Access to the FB CFTSV Lockdown page

PLUS
👉Coming soon - casual online classes $8 per session through Mindbody Online. WATCH THIS SPACE!

Please email [email protected] if you wish to discuss any of these options. Big love to the entire CFTSV Community.

Apr 15 2020

Thursday: Racing the Clock..

CONDITIONING

Every 5 mins for 5 sets:

20 DB Deadlifts (10 right arm + 10 left arm)
20 DB STO (10 right arm + 10 left arm)
20 Calories or Shuttles
20 Alt DB Snatches

Apr 14 2020

Wednesday: Might as well Jump..

STRENGTH

AMRAP in 12 mins of:

10 Push-up to Plank
12 Supermans
20 Box bridges
* rest 30 seconds after each round

CONDITIONING

Every 2 mins for 10 sets:

AMRAP in 90 seconds -

20 Single leg v-ups
10 Calorie or Shuttle sprint
Max Jumping lunges in remainder
* rest 30 seconds after each set

Apr 13 2020

It's Week 2 of the CFTSV Lockdown Open and we have an awesome little sprint fest for you to sink your teeth into. Thank you to everyone that registered for this fun little distraction and it was great to see lots of strategy going into play with the choosing of DB weight vitally important to your end score. In all we have 104 registered athletes which is just an outstanding reflection of your thirst for challenge in a time when there is already so much challenge around us. Don't let not being registered stop you from attacking this workout with everything you have!! Good luck!!

CONDITIONING

CFTSV Lockdown Open Workout 20.2

'223'

On a continuously running clock -

AMRAP in 2 mins of:

60 Double unders or 40 DB lateral hops
20 DB reverse lunges
Max Alternating DB Squat Clean Thrusters

rest 1 min

AMRAP in 2 mins of:

60 Double unders or 40 DB lateral hops
20 DB reverse lunges
Max Alternating DB Squat Clean Thrusters

rest 1 min

AMRAP in 3 mins of:

60 Double unders or 40 DB lateral hops
20 DB reverse lunges
Max Alternating DB Hang Squat Clean Thrusters

* Score is total number of Alternating DB Hang Squat Clean Thrusters from each AMRAP mutliplied by the weight of your DB. If you are using a DB with a half kilo measurement e.g. 12.5kg, 17.5kg, 22.5kg etc make sure you multiply your score by the DB first and then round up. E.g. 101 reps x 12.5kg = 1262.5. Then round that score up to 1263 for final rep score.

Apr 08 2020

Thursday: Long Game..

CONDITIONING

AMRAP in 24 mins of:

20 Calories on any machine or 20 x 10m Shuttle runs
16 Kick sits
12 Alternating Single arm KB swings
8 Reverse Burpees

Apr 07 2020

Wednesday: 'Blackjack'

STRENGTH

Every 3 mins for 5 sets:

Single arm DB or KB Press x 7 reps / arm
Strict Pull-up x max reps

CONDITIONING

'Blackjack'

20-1 Push-up
1-20 Box jump or Step up

* Round 1 start with 20 Push-ups and 1 Box jump. Continue in this fashion making sure each round adds up to 21 reps!

Time cap 18 mins

Apr 06 2020

Tuesday: Gun it..

CONDITIONING

7 rounds for time of:

Row 100m
20 Air squats

Apr 05 2020

Monday: Ab sprints..

We are moving into Week 3 of 'lockdown' and I hope everyone is coping well and still getting an opportunity to do the CFTSV WOD. We have built an incredible community over the years and it continues to grow and if anything has only gotten stronger in the last couple of weeks. This crisis has only made us more determined to make sure we meet your health and fitness needs and in the next week we will be bringing out some additional services to adapt to the current situation we have right now.

We have had to be flexible and adapt to the restrictions to make sure we follow the rules and everyone stays well. Part of this is evolving our memberships to allow for weekly equipment borrowing and participation in our WOD via Zoom. This Zoom class is 100% coached and is not quite exactly like being in the gym but is still a fantastic experience and opportunity for you to remain accountable, get eyes run over you to ensure you are doing movements correctly, stay connected to your gym pals and make sure you get your daily dose of exercise!

Our Saturday WOD is available for anyone - not just financial members to jump into via Zoom. All you need to do is download Zoom and then just head to our CrossFit Townsville Facebook page or to the Saturday workout page on the website to get the link to join us. It was so great to see some familiar faces 'drop in' to last Saturday's class and we hope you continue to do so - we miss you all and it is great to see everyone once a week!

CONDITIONING

On a continuously running clock:

At 0:00 -

Every 90 seconds for 6 sets:

Run 200m
8 V-ups

At 12:00 -

Every 90 seconds for 6 sets:

Run 200m
10 Sit-ups

At 24:00 -

Run 200m
12 Hollow rocks

Apr 03 2020

Saturday: 12 months and a 'Bumpy Ride'

April 1st marked 12 months of us being in the new box. Ironically we spend that anniversary, like so many other businesses, not being able to utilise the facility for what it was intended for.. a cruel April Fools joke indeed. But nonetheless we keep kicking on and it's because of you guys, our loyal and supportive members, that we were even able to make the transition from our original space to the new and improved space at Parkside Drive. 12 months on it's still you guys that keep our fire burning and because of you we will not stop giving you the best possible service we can deliver albeit in a rather unorthodox fashion.

Here's a little something we can all do to mark the occasion whether you have equipment or not..

CONDITIONING

'BUMPY RIDE'

12 rounds for time:

12 Jumping squats
12 Clapping push-ups
12 Jumping lunges
Run 200m

Mar 31 2020

Thursday: Rep Fest..

We are getting close to 2 weeks with the doors to CFTSV officially closed and let me tell you all how much we miss you!

I have seen and heard lots of stories of people still training hard and looking after each other and themselves and that fills us with pride. Continue to take care and we will ride this storm out together and before we know it we will be back in the box once again.

I apologise the workout hasn't been up on the blog as early as usual... It's funny what happens when routine is broken and even though (unfortunately) I have had less to do it has taken me more time to do it and has put me right out of whack. So time to reset and make some new routines and I will endeavour to make sure that the blog is sorted so you can continue to follow what we are doing daily.

Take care for now and if you have any questions about training or anything else we are there for you all!

STRENGTH

EMOM for 12 mins of:

Min 1 - Strict pull-up x 6-12 reps
Min 2 - Wall walk x 1-2 reps
Min 3 - L-sit x 15-30 seconds

CONDITIONING

5 rounds for max reps of:

1 min Calories on any type of machine or 10m shuttle runs
1 min Odd object squat cleans
1 min Hollow rocks
1 min rest

Mar 31 2020

Wednesday: Push Press Test..

STRENGTH

Push press 7 x 2 reps

* Lift every 2 mins and build to a heavy set of 2 reps

CONDITIONING

For time:

100 Push press 45 / 30 kg

* Every time you break do 10 KB swings 24 / 16 kg

Time cap 12 mins

Mar 30 2020

Tuesday: Time to Zoom..

We are constantly being challenged by the threat of this virus in all facets of our life and what we have seen is nothing but a relentless attitude to make the best out of a shitty situation.

This has inspired us to continue to try and reinvent the wheel. Indoor classes were shutdown so we went outdoors. Outdoor classes were limited so we trimmed our numbers to meet requirements. Now outdoor classes have been shutdown so now we are taking a step into the future with the introduction of 2 daily sessions run on Zoom.

These classes will be tailored for our current financial members as best as possible to meet each individuals needs. All you need to do is download the Zoom app and then click on the link to the class you wish to participate in which will be put onto the CFSV Members Lockdown Facebook page.

We are offering a 5.30am and 5.30pm class Monday to Friday and see where it goes to from there. I can't wait to see how this plays out and if nothing else it should be a lot of fun!

Tomorrow on the Lockdown FB page at 9.30am we will have Bryce and Bayden going head to head in building to a heavy clean (tomorrow's strength piece) - I can not wait for this!!!!

STRENGTH

On a 20 minute clock build to a heavy clean

CONDITIONING

21-15-9 of:

DB Power clean
DB Step up
DB Front squat
T2B

* Use a single DB

12 minute cap

Mar 29 2020

Monday: Keep Fighting..

We have just put behind one of the craziest weeks I can ever remember but what I have come to realise is it doesn't matter about the adversity we are faced with because if you have the support and commitment that we have at CFTSV we will power on through anything.

We have seen so many great photos and videos of folks posting their at home workouts and please continue to do so. If there are a couple of positives we can take out of all this it is 1. We are getting some extra time to appreciate and spend with our loved ones and 2. We are getting to spend some extra time on our health and wellness.

There will be times through this period you will think '[email protected]#* It' it's not worth the hassle but believe me it is and instead have the mindset of '[email protected]#* You COVID-19' nothing is going to stop me from being the best I can be!!

I can't express our gratitude enough for the support we have been shown over this last week. Ironically this year is our 10th year as CrossFit Townsville and this week we should be celebrating our 1st year to the day (April 1st hahaha) in the new place but instead we have been asked to adapt and adapt we have.

We have posted our first ever online classes, while at the same time doing small group outdoor CrossFit classes as well. Mary hosted our first ever online Yoga class and we have rented nearly every single bit of equipment out of the gym!! Thanks to you guys we are 'Fighting On' and I know we will poke our heads out the other side of all this.

Keep smiling : )

CONDITIONING

With a partner -

2 rounds each for time:

Run 100m each 7 Burpees each
Run 200m each 14 Burpees each
Run 300m each 21 Burpees each
Run 400m each 28 Burpees each

* At 15 minutes begins round 2

Goal is to make sure you finish your burpees before your partner gets back in off the run.

Score time taken for each round.

Mar 27 2020

Saturday: Triple Tonne..

CONDITIONING

On a 32 minute running clock -

0:00 - 2:00

AMRAP in 2 mins:

20m Shuttle
16 Air squats

2:00 - 4:00

AMRAP in 2 mins:

20m Shuttle
16 Push-ups

4:00 - 6:00

AMRAP in 2 mins:

20m Shuttle
16 Tuck jumps

6:00 - 8:00

AMRAP in 2 mins:

20m Shuttle
16 Burpees

* repeat this sequence another 3 times for a total of 4 rounds.

Mar 26 2020

Friday: Presses and Running clock

STRENGTH

Strict press 5 x 5 reps

* Lift every 3 mins and hold across

CONDITIONING

Every 3 mins for 5 sets:

30 Double unders
20 Alternating DB snatches 22.5 / 15 kg
10 HSPU

Mar 25 2020

Thursday: Slog it out..

We hope everyone is hanging in there and staying positive. We don't know how long things are going to continue like they are right now and potentially how much different things could get in the coming weeks but stay healthy and look out for one another. Love you guys!

CONDITIONING

AMRAP in 20 mins of:

40 / 30 Calorie Bike erg
30 KB Goblet reverse lunges 24 / 16 kg
20 KB swings 24 / 16 kg

Mar 24 2020

Wednesday: Monkey Business..

STRENGTH

Wtd Pull-up 5 x 2 reps

* Go every 2.30 mins and build to heavy 2 rep

CONDITIONING

12-9-6 reps of:

Bar muscle up
DB Hang clean and jerk (each arm) 22.5 / 15 kg
Box jump over 30 / 24 "

* 12 min cap

Mar 23 2020

Tuesday: Up Stream..

Wow!! What an indescribable 24 hours it's been... Aims and I never watch Sunday night TV but Leila had something on that had piqued our interest when out of nowhere big ScoMo hit the screens.. again.. with the news we had all been dreading.. LOCKDOWN!! After a couple of conversations with my two rocks in all this B-Rice and B-Brown and a restless night sleep I was ready to address our wonderful morning classes.. or so I thought.. It didn't really hit me until I had to say the words 'we are shutting down effective from 12pm' and I lost my nerve a little (probably because of the mozzies or something) and realised just how real this thing we are confronted with is.

Firstly, our hearts go out to our entire community and their families and we are completely understanding of anyone that needs to put their membership on hold for now. We need to make the decisions that are best for us and our families, we are with you all the way, we love you and we will see you on the other side of this craziness.

To the folks that are in a position to continue their membership with us we can only say how much we appreciate your support. We will endeavour to give you the best possible value for your hard earned dollars and we are taking the outstanding commitment you have made to us very, very seriously.

Hopefully by now you have access to our members only 'CrossFit Townsville Lockdown' Facebook page. Within that will be all the details you need to make your health your priority and ensure when the virus does eventually come knocking you are as physically fit and strong as you can be to tackle it.

We will however, continue to post our daily workout right here, like we always do, as a resource for anyone wanting to get their training in.

Finally, none of what we have been able to achieve with our communication through FB, messages, and getting back to emails would be possible without my incredible wife Aimee. If the boys are my rocks then she is my guardian angel!

Thank you as always for your continued trust and support!

Be safe!

STRENGTH

Power clean 7 x 3 reps

* Lift every 2 mins and build to a heavy 3 rep touch and go

CONDITIONING

5 rounds for time of:

10 Deadlifts 102.5 / 70 kg
15 Push-ups
20 / 15 Calorie row

* 13 min cap

Mar 21 2020

Monday: Road Gain..

A massive thank you to everyone at CFTSV for embracing the changes we have recently made to our gym hygiene in light of what is happening with COVID-19. We appreciate the effort everyone is making in what is a very unique and challenging time.

It is important we stick with these changes that are made and be ready for further adjustments as things progress in the coming weeks and months. One important reminder to all and sundry is to please rest up and stay away if you are feeling unwell.

Rest assured though, that whatever further changes are made in regards to group interaction etc. that we are working on contingency plans to ensure you are able to exercise in a safe environment.

If you have any questions or concerns please don't hesitate to speak to Dan or Aimee.

Thank you once again for your continued support and understanding : )

CONDITIONING

AMRAP in 25 mins of:

Run 800m hard
Run 400m easy
Run 400m hard
Rest 90 seconds

ACCESSORY

At 30 mins -

AMRAP in 7 mins:

30 second tuck hold
30 second plank hold
30 second hollow hold

* rest as needed between each movement and accumulate 30 seconds anyhow.

Mar 19 2020

Saturday: Ty Throwdown Reschedule..

Team Ty Throwdown Reschedule

Unfortunately with everything that is happening at the moment we are going to reschedule our Team Ty Throwdown to a later date in the year.

Thank you for your support and understanding in this very unique situation and we will let you know as soon as we have a new date.

We will however, still be running our Saturday classes and as a special treat we are going to test drive the workouts Ty designed for us in what will be an action packed session. Class times are the normal 5.30am, 6.30am and 7.30am. Please sign in online so we have a good idea of class numbers.

Please stick around after class to support Sal and the Tribe cafe crew by purchasing a coffee and a delicious treat. Their industry, like many other industries, have been hit hard by COVID-19 and it would mean a lot for you to show your support.

CONDITIONING

Workout 1 -

'DT'

12-9-6 reps of:

Deadlift
Hang power clean
Push jerk

Rx - 70 / 50 kg
Sx - 45 / 25 kg

* 10 min cap

Workout 2 -

'Speed Trap'

For time:

16-14-12-10-8 Toes to bar
8-7-6-5-4 Squat cleans

Rx - 60 / 40 kg
Sx - 40 / 25 kg and Hanging Knee raises

* 10 min cap

Workout 3

'Seek and Destroy'

For time:

30 / 20 Bike erg cals
14 Bar facing burpees
7 Dead ball ground to over shoulder

Rx - 65 / 45 kg
Sx - 45 / 25 kg

* 5 min cap

Mar 19 2020

Friday: Get after it..

STRENGTH

EMOM for 14 mins:

1 Power snatch

* Add load every second set

CONDITIONING

3 rounds for time:

10 Ground to overhead 45 / 30 kg
200m Shuttle

* 9 min

Mar 18 2020

Thursday: Slide Show..

CONDITIONING

Every 4 mins for 7 sets:

7-6-5-4-3-2-1 Back squat
21 Ab mat sit-ups
42 Double unders

* Make each set as heavy as possible on the Back squat

Mar 17 2020

Wednesday: Bike Sandwich..

STRENGTH

Push press 5 x 3 reps

* Lift every 2.30 mins and build to a heavy 3 rep

CONDITIONING

Tabata mash up of:

Deadlift 60 / 40 kg
Assault bike
Push press 35 / 25 kg
Bike erg

* Complete 20 seconds of work and 10 seconds of rest at each station for a total of 8 rounds.

Mar 16 2020

Tuesday: 30's..

CONDITIONING

3 rounds for time of:

30 / 20 Calorie row
30 Box jumps 24 / 20 "
30 Pull-ups
30 Wall balls 20 / 14 lbs

* 24 min cap

Mar 14 2020

Monday: Double Whammy..

This is your last week to register for this weekend's Team Ty Throwdown. We are running 3 individual workouts in either scaled or rxd with all registration fees going to help towards Ty's treatment. Jump onto stickytickets.com.au and search 'Team Ty Throwdown' to register

CONDITIONING

Every 2 mins x 5 sets:

Run 200m
8 T2B

rest 5 mins

Every 2 mins x 5 sets:

Run 200m
8 Burpees

ACCESSORY

At 30 mins -

Every 3 mins x 2 sets:

60 Bicycles
40 Side to sides
20 Single leg v-ups

Mar 13 2020

Saturday: Merry Go Round..

CONDITIONING

In teams of 3 -

3 rounds of:

5 min Row calories
4 min Lateral burpees
3 min Thrusters

* No rest between rounds

Mar 12 2020

Friday: Gut Check..

STRENGTH

OH squat 5 x 3 reps

* Lift every 3 mins and build to a heavy 3 rep

CONDITIONING

For time:

400m Farmers carry 24 / 16 kg
30 OH squats 45 / 30 kg
20 Power snatches

* Every break off the KB's or the barbell is a 10 burpee penalty

14 min cap

Mar 11 2020

Thursday: Iso Work..

We are just over a week away from the Ty Throwdown. Remember this event is about giving some support to a fellow CrossFitter and CFTSV member.

All registration fees go to Tash and Ty to help them through a tough spot.

There are 3 workouts that are individual events with Scaled and Rxd options.

If you are little unsure about taking to the floor, we get it.. it's daunting and a little nerve wracking but this is a chance to have a little perspective and know that your battle pales into insignificance compared to the fight Ty has on his hands!!

Register now at stickytickets.com.au and search for Team Ty Throwdown.

Thanks for your support : )

STRENGTH

EMOM for 12 mins of:

Min 1 - 30 second Ring support
Min 2 - 30 second Chin over bar hold
Min 3 - 30 second Hollow hold

CONDITIONING

AMRAP in 12 mins of:

5 Strict pull-ups
25 Double unders
10 Strict press 45 / 30 kg
25 Double unders

Mar 10 2020

Wednesday: Ski Boom..

What a weekend it was following our CFTSV and Thunder Barbell athletes. We had Halle, Emily and Kedda competing in Toowoomba for State Under 23's and Under 20's tittles with all three girls doing exceptionally well. While on the Gold Coast the Pig and Baydo flew the flag at the Australian CrossFit Championship with Pig finishing in 16th place while Baydo picked up 3rd place.

A huge thanks to Coach Brycey who followed the girls to Toowoomba to guide them through their competition and to the massive support crew of CFTSV members past and present that cheered Pig and Baydo on for 4 days of competition.

CONDITIONING

5 rounds of -

AMRAP in 3 mins of:

25 / 18 Ski erg calories (2 min cut off)
9-12-15-18-21 Wall balls
Max T2B in remainder of time

* rest 3 mins after each round

Mar 08 2020

Monday: Survive the Assault..

CONDITIONING

Every 6 mins for 4 rounds:

30 / 20 Calorie row
20 / 12 Calorie Assault bike
200m Run

ACCESSORY

At 28 mins -

AMRAP in 5 mins:

5 Strict T2B
10 Hollow rocks
30 second plank

Mar 06 2020

Saturday: FOCUSED..

ALL THE BEST TO BAYDO AND PIG THIS WEEKEND AT THE AUSTRALIAN CROSSFIT CHAMPIONSHIP. BOTH BOYS HAD A STELLAR OPEN SEASON AND WILL BE LOOKING TO MAKE THEIR MARK ON THE GOLD COAST. THERE IS A GOOD CONTINGENT OF CFTSV CREW HEADING SOUTH FOR THE EVENT AND THEY, ALONG WITH EVERYONE BACK HOME WILL BE RIGHT BEHIND THE LADS!!

CONDITIONING

In teams of 2 -

100 / 75 Row calories
40 Power cleans
100 / 75 Bike erg calories
40 Front squats
100 / 75 Ski calories
40 STO

* 36 min cap

Mar 05 2020

Friday: Split jerk doubles..

STRENGTH

Split jerk 7 x 2 reps

* Lift every 90 seconds and build. Focus on footwork!!

CONDITIONING

AMRAP in 7 mins of:

7 T2B
7 HSPU
7 KB swings 32 / 24 kg

Mar 04 2020

Thursday: Fronts and a shorty..

STRENGTH

Front squat 5 x 5 reps

* Lift every 3 mins and build. 3 second pause at bottom of each rep!

CONDITIONING

3 rounds for time:

50 Double unders
21 Wall balls
15 CTB pull-ups
9 Ring dips

* 11 min cap

Mar 03 2020

Wednesday: Breathin' Heavy..

CONDITIONING

Every 4 mins for 6 sets:

20 / 15 Calorie bike erg
20m DB OH walk lunge 22.5 / 15 kg
20m Dead ball carry

Mar 02 2020

Tuesday: Flame Thrower..

CONGRATULATIONS ON A WICKED PERFORMANCE FROM OUR LOCAL WEIGHTLIFTING LEGEND SARAH OVER THE WEEKEND!

THIS WEEKEND SEES 3 MORE OF OUR TALENTED BARBELL THUNDER CREW, HALLE, KEDDA AND EM TACKLING THE UNDER 20 AND UNDER 23 QLD CHAMPS! GOOD LUCK GIRLS!!

STRENGTH

Every 90 seconds for 7 sets:

3 Touch and go Power snatch

* Build to a heavy 3

CONDITIONING

In teams of 2 and working 1:1 -

5 rounds each of:

10 / 7 Row calories
5 Devil press 22.5 / 15 kg
10 / 7 Bike erg calories

Feb 29 2020

Monday: Run Intervals..

THE TEAM TY THROWDOWN IS ONLY A COUPLE OF WEEKS AWAY!! WE WANT EVERYONE TO BE A PART OF THIS SPECIAL EVENT WHERE ALL FUNDRAISING WILL GO TOWARDS HELPING TY AND TASH IN THEIR FIGHT AGAINST LEUKAEMIA!

WE HAVE 3 GREAT WORKOUTS PROGRAMMED FROM THE MAN HIMSELF WITH SCALED AND RXD CATEGORIES. TO ENTER GO TO STICKYTICKETS.COM AND SEARCH TEAM TY THROWDOWN.

THE DAY IS NOT ABOUT COMPETITION BUT ABOUT SUPPORTING A COUPLE OF FELLOW CFTSV MEMBERS THROUGH A VERY TOUGH TIME.

WE HOPE TO SEE LOTS OF PEOPLE ON THE DAY WHERE THERE WILL ALSO BE RAFFLES, AUCTIONS AND A CELEBRITY HEAD SHAVE...

CONDITIONING

2 rounds each for time:

Run 800m
rest 90 seconds
Run 600m
rest 60 seconds
Run 400m
rest 30 seconds
Run 200m

* Start round 2 at 15 min mark

Option on today's workout to go 600m, 400m, 200m, 100m.

GUT GRINDER

At 33 mins -

EMOM 6 of:

30 Bicycles
20 Side to sides
10 Single leg v-ups

Feb 28 2020

Saturday: Partner Work..

CONDITIONING

In teams of 2 -

Run 800m (in 200's)
50 Clean and jerks 52.5 / 35 kg
50 Pull-ups
Row 1k (in 250's)
50 Snatches 52.5 / 35 kg
50 Pull-ups
Run 800m (in 200's)

* 25 min cap

Feb 27 2020

Friday: Cruise Control..

STRENGTH

Ring Muscle up skill work

CONDITIONING

AMRAP in 16 mins of:

CONDITIONING

On a continuously running clock -

AMRAP in 6 mins of:

40 Shuttle runs
30 Burpees
Max Row calories in remainder

rest 3 mins

AMRAP in 6 mins of:

30 Shuttle runs
30 Burpees
Max Row calories in remainder

rest 3 mins

AMRAP in 6 mins of:

20 Shuttle runs
30 Burpees
Max Row calories in remainder

Feb 21 2020

Saturday: Time to Worm..

CONDITIONING

On a continuously running clock and in teams of 5 -

3 rounds for time of:

30 Worm Thrusters
30 Burpees over the worm

into

3 rounds of:

30m Worm lunge
30 Worm Clean and jerks

* 40 min cap

Feb 20 2020

Friday: Comp style hit out..

STRENGTH

In 10 mins build to a heavy Power snatch

CONDITIONING

At 15 min mark -

AMRAP in 12 mins of:

12 T2B
9 Deadlifts 45 / 30 kg
6 Snatches 45 / 30 kg

Feb 19 2020

Thursday: Back squat..

STRENGTH

Back squat 7 x 2 reps

* Build to a heavy set of 2 reps

CONDITIONING

3 rounds for max reps:

1 min Bike erg calories
1 min Ring dips
1 min Wall balls 20 / 14 lbs
1 min rest

Feb 18 2020

Wednesday: Stroke Control..

CONDITIONING

5 rounds for time of:

Row 500m / 400m @ 22 spm
40 Double unders
12 CTB pull-ups

* 28 min cap

Feb 17 2020

Tuesday: 'Gwen'

STRENGTH

Every 90 seconds for 10 sets:

Clean and jerk x 1 rep

* Build to a heavy single of a power clean and push jerk.

CONDITIONING

'Gwen'

15-12-9 reps of:

Clean and jerk

* You choose the weight but each set must be touch and go and unbroken. Rest as needed between sets.

Feb 15 2020

Monday: Hot and Spicy..

CONDITIONING

In teams of 3 -

5 rounds each of:

15 Burpee Box jump overs 24 / 20 "
Sprint 200m

* Begin a new round every 4 mins. Next person leaves when person in front completes burpee box jump overs.

ACCESSORY

At 27 mins -

Every 3 mins x 3 rounds:

30 Bicycles
20 Side to sides
10 Single leg v-ups
x 2 sets

Feb 14 2020

Saturday: Fast Track..

CONDITIONING

In teams of 4 -

10 rounds each of:

100m Row
5 Burpee bounds
5 Clean and jerks 62.5 / 45 kg
100m Run

* Next teammate starts when teammate in front completes burpee bounds.

Feb 13 2020

Friday: Gymnastics Check-in..

STRENGTH

OH Squat 5 x 5 reps

* Lift every 3 mins and score max load

CONDITIONING

Every 3 mins for 5 rounds:

3 Bar muscle ups
5 Pull-ups
7 T2B
10m Handstand walk

Feb 12 2020

Thursday: Rowdy Ride..

CONDITIONING

3 rounds for time of:

800m Bike erg
50 Ab mat sit-ups
35 Wall balls
20 DB Box step overs 15 / 10 kg and 24 / 20 "

* 24 min cap

Feb 11 2020

Wednesday: Jack Rabbit..

STRENGTH

Every 2.30 mins for 5 sets:

1 Muscle clean + 2 Hang power cleans + 3 Power cleans

* Build but make sure muscle clean stays a muscle clean!!

CONDITIONING

AMRAP in 15 mins of:

30 Double unders
10 Power cleans 62.5 / 45 kg
30 Double unders
10 Lateral burpees over the barbell

Feb 10 2020

Tuesday: Up Top Stuff..

STRENGTH

Bench press 7 x 3 reps

* Lift every 2.30 mins and build to a heavy 3 rep

CONDITIONING

3 rounds for time of:
9 Strict pull-ups
12 DB Strict press 22.5 / 15 kg
25 / 15 Calorie row

* 15 min cap

Feb 09 2020

New Classes This Week..

Just a reminder that this week we will be trialling some new class times on our schedule. From this week and for the next 4 weeks we are adding a 4pm CrossFit class and a 6am and 5pm Fitness class to our schedule. We are very excited about being able to offer you more flexibility in our timetable and look forward to seeing you vote with your feet by attending the new timeslots. At the end of the 4 weeks we will reassess and make a decision on whether we keep these new times as permanent fixtures on the schedule. Until then though... Happy Training and we will see you in the gym!!

Feb 08 2020

Monday: Stay in motion..

CONDITIONING

AMRAP in 20 mins of:

Run 400m hard
Run 200m easy
Run 400m hard

* rest 1 min

MIDLINE MADNESS

At 25 mins -

AMRAP in 7 mins of:

15-30 sec Tuck hold
5 Ab wheel rollouts
10 MB sit up and throws

Feb 07 2020

Saturday: Jungle Warfare..

CONDITIONING

In teams of 3 -

1 mile run (in 200's)
2km / 1.6km Row (in 250's)
300 Burpees
2km / 1.6km Row (in 250's)
1 mile run (in 200's)

* 42 min cap

Feb 06 2020

Friday: Benchmark Lady Isabel..

STRENGTH

Every 2 mins for 5 sets:

1 Power snatch + 1 Hang power snatch + 1 OH squat

* Score max load

CONDITIONING

'Isabel'

For time:

30 Power snatches 62.5 / 45 kg

* 10 min cap

Feb 05 2020

Thursday: Skill Day..

CONDITIONING

EMOM for 15 mins of:

Min 1 - 20-30 seconds of Kipping practice
Min 2 - 1-3 Wall walks
Min 3 - 20-30 seconds Hollow hold

CONDITIONING

Every 4 mins for 4 sets:

30 / 20 Calorie assault bike
15 Wall balls

Feb 04 2020

Wednesday: Dead Perfect..

STRENGTH

Deadlift 5 x 5 reps

* Lift every 3 mins and hold. Reset on each rep

CONDITIONING

For time -

30-20-10 of:

KB swings 24 / 16 kg
Box jump overs
DB STO (1 DB)

* 12 min cap

Feb 03 2020

Tuesday: 'Cyni-Cal'

Today we say good bye to two of our favourites in Cal and Cynthia. After 2 fantastic years of super consistency these two legends are heading south. They will be dearly missed but as a farewell gift have supplied us with the inspiration for today's firecracker of a workout!! We wish them all the best!

CONDITIONING

'Cyni-Cal'

AMRAP in 25 mins of:

30 DB snatches 22.5 / 15 kg
20 / 12 Calorie Bike erg
15 T2B
40 Double unders
10 HSPU

Feb 01 2020

Monday: A slice of Cindy..

CONDITIONING

Every 5 mins for 4 sets:

Run 400m
3 rounds of Cindy
* 1 round of Cindy =
5 Pull-ups
10 Push-ups
15 Squats

MIDLINE MADNESS

At 25 mins -

3 sets (1 min on 1 min off):

30 Bicycles
20 Side to sides
10 Single leg v-ups

Jan 31 2020

Saturday: 3 x 10..

CONDITIONING

In teams of 2

AMRAP in 30 mins of:

0 - 10 mins
Alternate full rounds with partner of -
10 DB Hang clean and jerk (5 per arm) 22.5 / 15 kg
10 / 7 Bike erg calories

10 - 20 mins
Alternate full rounds with partner of -
10 Single arm DB Thrusters (5 per arm) 22.5 / 15 kg
10 / 7 Ski erg calories

20 - 30 mins
Alternate full rounds with partner of -
10 Alternating DB snatches 22.5 / 15 kg
10 Shuttle runs

Jan 30 2020

Friday: 'Elizabeth'

STRENGTH

Every 2 mins for 5 sets:

1 Squat clean + 1 Hang squat clean + 1 Split jerk

* Max load total across all sets

CONDITIONING

'Elizabeth'

21-15-9 of:

Squat clean 62.5 / 45 kg
Ring dips

* 10 min cap

Jan 29 2020

Thursday: Slow Burn..

STRENGTH

Handstand walk Practice

CONDITIONING

4 rounds for time of:

20 / 15 Calorie Bike erg
15 Russian swings 24 / 16 kg
15 Ab mat sit-ups
20m Sled push

* 22 min time cap

Jan 28 2020

Wednesday: Ticking Clock..

CONDITIONING

In 3 mins complete -

3 rounds of:

6 / 4 Calorie row
6 Deadlifts 102.5 / 70 kg
6 Bar facing burpees

rest 3 mins

In 3 mins complete -

2 rounds of:

9 / 6 Calorie row
9 Deadlifts 102.5 / 70 kg
9 Bar facing burpees

rest 3 mins

In 3 mins complete -

18 / 12 Calorie row
18 Deadlifts 102.5 / 70 kg
18 Bar facing burpees

Jan 27 2020

Tuesday: Press Mania..

STRENGTH

On a 30 minute running clock -

Every 2 mins for 5 sets:

Build to a heavy 5 rep Press

Every 2 mins for 5 sets:

Build to a heavy 3 rep Push press

Every 2 mins for 5 sets:

Build to a heavy 1 rep Push jerk

CONDITIONING

AMRAP in 7 mins of:

10 / 7 Assault bike calories
7 T2B

Jan 25 2020

Monday: Australia Day Hero 'Wood'

We hope everyone has a fantastic Australia Day long weekend!!

Don't forget classes are 4pm, 5pm and 6pm only for Monday.

There are no Fitness classes Monday.

Please sign in online!

CONDITIONING

'Wood'

5 rounds for time of:

Run 400m
10 Burpee Box jumps 24 / 20 "
10 Thrusters 45 / 30 kg
10 SDLHP 45 / 30 kg

* 1 min rest after each round

Jan 24 2020

Saturday: Boat Buddies..

CONDITIONING

In teams of 2 -

For time:

Row 1500m (in 250's)
60 Synchro burpees
Row 1200m (in 200's)
45 Synchro burpees
Row 900m (in 150's)
30 Synchro burpees
Row 600m (in 100's)
15 Synchro burpees

* 35 min cap

Jan 23 2020

Friday: Ring Muscle up work..

STRENGTH

20 mins Ring muscle up drills and skills

CONDITIONING

Every 3 mins x 4 sets:

Ski erg 250 / 200m
20m D-Ball carry

Jan 22 2020

Thursday: Spinnng Wheel..

CONDITIONING

5 rounds each for time of:

1km Bike erg
40 Air squats
30 Push-ups
20 T2B

* rest 2 mins after each round

Jan 21 2020

Wednesday: Split Jerk Practice..

STRENGTH

Split jerk 10 x 1 rep

* Lift every 90 seconds and build

CONDITIONING

For time:

100 Double unders
21 STO 45 / 30 kg
21 Pull-ups
75 Double unders
15 STO 45 / 30 kg
15 Pull-ups
50 Double unders
9 STO 45 / 30 kg
9 Pull-ups

* 12 min cap

Jan 20 2020

Tuesday: Fireball..

STRENGTH

Front squat 7 x 2 reps

* Lift every 3 mins and build to a heavy 2 rep

CONDITIONING

AMRAP in 8 mins of:

10 Wall balls 20 / 14 lbs
10 KB swings 24 / 16 kg

Jan 18 2020

Monday: Between the Wickets..

CONDITIONING

5 rounds of -

AMRAP in 3 mins:

25 / 18 Calorie bike erg
20 / 15 Calorie row
Max 10m shuttle runs in remainder

* rest 3 mins after each round

Jan 17 2020

Saturday: Triple Threat..

CONDITIONING

In teams of 3 -

AMRAP 7:

75 Push press 40 / 30 kg
50 Push press 50 / 35 kg
Max reps in remainder Push press 60 / 40 kg

rest 3 mins

AMRAP 7:

75 Back squat 40 / 30 kg
50 Back squat 50 / 35 kg
Max reps in remainder Back squat 60 / 40 kg

rest 3 mins

AMRAP 7:

75 Bike erg calories
50 Ski erg calories
Max Row calories in remainder

Jan 16 2020

Friday: Heavy Deads..

STRENGTH

Deadlift 7 x 2 reps

* Lift every 2 mins and build to a heavy 2 rep

CONDITIONING

For time:

30 / 20 Calorie Assault bike
15 T2B
30 Single arm DB OH alt lunge 22.5 / 15 kg
30 DB Box step ups 22.5 / 15 kg
30 Single arm DB OH alt lunge 22.5 / 15 kg
15 T2B
30 / 20 Calorie Assault bike

* 15 min cap

Jan 15 2020

CFTSV COMMANDMENTS

This year we celebrate our 10th anniversary as a CrossFit affiliate. This achievement is made all the more significant by the fact that we are one of around 1300 affiliates to make it to 10 years out of more than 15 000 affiliates world wide. This makes us incredibly proud and there are a number of reasons I think we have been able to make this journey.

Our coaching has always been something we have taken the utmost of pride in. While we know we are far from perfect we continue to strive to provide the best possible coaching to our athletes we can. Our mission of 'changing the lives of our members for the better' is not taken lightly and something our coaches never forget is that we are the standard for which our members strive to become.

Our facility is now of world class standard!! We have plenty of equipment and a huge space to facilitate more programs than ever before and to continue to provide our members with plenty of options to help them achieve their goals.

Coaching and a great facility are certainly big factors in why we have reached our 10 year milestone but for me, by far, it is our members and the culture our members have helped us create that has allowed us continued growth across the last decade.

A new year and a new decade is upon us and it is nice to reflect on the past but we are firmly focused on the future and continuing to set ourselves the goal of providing the highest possible standard of strength and conditioning.

Over the next month we will be excited to see many regulars come back from holiday and begin their 2020 journey. And then there are the many new faces we have already seen and plenty more we can't wait to welcome to CrossFit Townsville.

With that in mind we have been sitting on something for a little while that we feel will help give our new new members some direction on what is to be a member at CFTSV and at the same time refocus our regulars as well.

The CFTSV commandments are a set of expectations we have as a member of CrossFit Townsville. They help keep us grounded and moving towards our goals. It would seem the timing is perfect to unveil our commandments as we usher in 2020.

Expect in the coming weeks to see the commandments up on the wall for everyone to read and to remind us what being a member at CrossFit Townsville is all about.

CFTSV COMMANDMENTS

Be on Time, Be Prepared, Be Ready …

Turn up early and make sure you are signed into class.
Have the correct attire – if it’s a lifting day and you are going to wear Oly shoes have them on ready to go.
We know things come up and you may be late but see the coach and make your apologies.

Engage in the Brief …

This is your opportunity to understand the day’s intent and maximise what you are going to get out of the session so listen and absorb what is relevant to you.
It is very difficult to talk over others and very off putting when a coach is trying to brief and there are others having their own conversations. Show the respect you know you would want to be shown if you were presenting about something you were passionate about.

Introduce yourself to a new face …

We are an awesome community with lots of visitors that drop by from all over the place. Introduce yourself to new faces, be the person who someone else would want to train with and let that person go back and tell everyone at their gym what a bunch of great people train at CFTSV.

Support your mate …

Everyone finishes at different times and everyone at some stage will take a turn at still chipping away when others are done. Encourage, support and help whoever it may be, and get them through the last round or reps.
Be aware of your surroundings and others that might be working nearby. Share the equipment and space and be there for one another to get out of the workout what you want.
Help a neighbour unload and pack away their gear.

Get around for some skin …

When everyone in the class has finished the workout, make it your business to get around and give everyone a high five to acknowledge their effort.

Get your score on the board …

At the conclusion of the workout make sure you put a score next to your name. This is about being accountable and proud of your effort and that you gave it everything you had that day.

This is your house …

Treat it as such.
Take tape, bandaids, waterbottles, grips, wraps, towels and anything else you can think of with you when you leave.
Be mindful of hygiene and wipe off or mop up any sweat you may leave.
Clean up chalk left on the floor.
Put all equipment back into its correct place

Jan 15 2020

Thursday: Skill Work..

STRENGTH

EMOM 15 of:

Min 1 - Strict pull-up x 3-8 reps
Min 2 - Strict HSPU x 3-8 reps
Min 3 - Pistol squat x 6-8 reps

CONDITIONING

AMRAP in 7 mins of:

25 Double unders
10 Burpees

Jan 14 2020

Wednesday: Courage and Fight..

CONDITIONING

AMRAP in 20 minutes of:

20 Wall balls 20 / 14 lbs
20 Hang power cleans 45 / 30 kg
20 Box jumps 24 / 20"
20 Front squats 45 / 30 kg
20 / 15 Calorie row

Jan 13 2020

Tuesday: Team Ty!

If you haven't already heard Ty, one of our treasured 5am members, was recently diagnosed with acute lymphoblastic leukaemia. This obviously came as a huge shock to Ty, his wonderful wife Tash and all those close to him. He has begun an aggressive chemo regime and has a long, tough road in front of him.

The response to Ty's diagnosis has been astonishing with offers to help and support flooding in. On Sunday, 8 of Ty's closest friends (Team Ty) organised a 24 hour Row to start the ball rolling with fundraising. Lots of people popped in over the 24 hours to chip in and support these absolute legends do an amazing thing for an amazing couple with lots of money already raised to help with the burden of what Ty and Tash are faced with over the coming months.

We at CrossFit Townsville are also primed to do our bit to help these guys too and stay tuned for an announcement when our "Team Ty Throwdown" will take place.

For now though our love and best wishes are with you both, Ty and Tash and we will be there for you every step of the way!!!

STRENGTH

Power snatch 7 x 3 reps

* Lift every 2 mins and build to a heavy 3 rep touch and go.

CONDITIONING

5 rounds for time of:

9 Power snatch 40 / 25 kg
6 HSPU
3 Bar muscle-ups

* 10 min cap

Jan 11 2020

Monday: Through the gears..

CONDITIONING

AMRAP in 20 mins of:

Run 200m hard
Run 100m easy
Run 200m hard

rest 1 min after each completed round

ACCESSORY

At 25 mins -

2 sets of:

Min 1 - Max V-ups
Min 2 - Max Hollow rocks
Min 3 - Max Ab mat sit-ups
Min 4 - Rest

Jan 10 2020

Saturday: Double Trouble..

CONDITIONING

In teams of 2 -

AMRAP in 11 mins of:

Run 200m
7 Front squats 52.5 / 35 kg
7 Lateral burpees over the barbell

rest 3 mins

AMRAP in 11 mins of:

Bike erg 400m
7 STO 52.5 / 35 kg
7 T2B

* One athlete completes run/row while other athlete completes AMRAP of movements. Change when run/row is complete.

Jan 09 2020

Friday: Heat Seeker..

CONDITIONING

Every 4 mins for 5 sets:

3 Ring muscle ups
6 Power snatch 62.5 / 45 kg
18 / 14 Calorie row

* 3 min cut off on each round

Jan 08 2020

Thursday: Bottom out..

STRENGTH

Back squat 7 x 3 reps

* Lift every 3 mins and build to a heavy set of 3

CONDITIONING

In teams of 4 -

5 rounds each of:

20 second max effort Assault bike
15 Ab mat sit-ups

* New person begins every 30 seconds

Jan 07 2020

Wednesday: Helping Hand..

STRENGTH

Press 5 x 5 reps

* Lift every 3 mins and build to a heavy set of 5

CONDITIONING

AMRAP in 12 mins of:

5 DB Hang clean and jerk / arm 22.5 / 15 kg
10 DB snatch / arm 22.5 / 15 kg
15 Pull-ups

Jan 06 2020

Tuesday: Bunny Hops..

STRENGTH

Every 2 mins for 7 sets:

Power clean x 3 reps

* Touch and go each set and build to heavy 3

CONDITIONING

5 rounds for time of:

30 Double unders
20 KB swings 24 / 16 kg
10 Box jump overs 24 / 20 "

* 10 min cap

Jan 04 2020

Monday: Runballs...

CONDITIONING

Every 3 mins for 7 sets:

Run 200m
15 Wall balls

ACCESSORY

With a partner -

3 rounds of:

10 MB Sit up and throws
10 MB Side passes / side
1 min plank

Jan 03 2020

Saturday: 'Gallant'

It's been a huge week with some awesome workouts and we are finishing our Hero week with 'Gallant'

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

CONDITIONING

'Gallant'

For time:

1 mile MB run
60 Burpee pull-ups
800m MB run
30 Burpee pull-ups
400m MB run
15 Burpee pull-ups

* 35 min cap

Jan 02 2020

Friday: Tribute WOD Jacob Morris

Our workout today is a tribute to CrossFit Games Teen athlete Jacob Morris who sadly lost his battle with a heart condition in early December of 2019.

This is a fast and furious workout and is summed up well in the video by Jacob Heppner.

Hero workouts and Tribute WOD's are a wonderful way to test resilience and remember that the suffering we do on the gym floor during these workouts is so insignificant in terms of the big picture.

CONDITIONING

'Jacob Morris'

For time:

50 Wall balls
40 / 30 Ski erg calories
30 DB snatches 22.5 / 15 kg
20 Box jump overs 24 / 20 "
15 Bar muscle ups

* 12 min cap

Jan 01 2020

Thursday: Hero Workout J.J

We are continuing our New Years week of CrossFit Hero workouts and Tribute WOD's with J.J.

U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

Classes are back to our usual schedule as of January 2nd!!

STRENGTH

Every 90 seconds for 7 sets:

Squat clean x 1 rep

CONDITIONING

'J.J'

CONDITIONING

'Coffland'

For time:

6 min Hang hold

* every break off the bar complete

800m Run
30 Push-ups

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

Dec 26 2019

Friday: Rusty Bucket..

STRENGTH

Back squat 5 x 5 reps

* Lift every 3 mins and hold across at approx. 75%

CONDITIONING

3 rounds for time of:

500m Row
30 DB Push press 22.5 / 15 kg
15 T2B

* 16 min cap

Dec 25 2019

Thursday: Boxing Day Bash..

CONDITIONING

AMRAP in 25 mins of:

1 Rope climb
5 Bench press @ approx. 80-85%
10 Deadlift 102.5 / 70 kg
15 Wall balls
200m Run

Dec 24 2019

Wednesday: Merry Christmas

Merry Christmas to you and your families to from the CFTSV Team!

We are closed for Christmas Day but back open for Boxing Day on Thursday with a 7am and 8am class!

Eat plenty and enjoy the company of your loved ones and we will see you back in the box soon!

Dec 23 2019

Tuesday: The 12 Days of Xmas..

Christmas Eve classes will be 5am, 6am, 7am and 9.30am..

Dress in your Xmas kit and get ready for the suck fest that is the 12 Days of Xmas..

12 Days of Xmas

1 lap Walk lunge of the green
2 Power snatch 50 / 35 kg
3 Burpee box jump overs 24 / 20 "
4 CTB pull-ups
5 Thrusters 50 / 35 kg
6 T2B
7 Bike erg calories
8 KB swings 32 / 24 kg
9 Clean and jerk 50 / 35 kg
10 Row calories
11 Wall balls 20 / 14 lbs
12 Deadlifts 50 / 35 kg

Just like the song.. On the first day of Xmas my true love gave to me 1 lap walk lunge.. On the second day of Xmas my true love gave to me 2 Power snatch and 1 lap walk lunge.. etc..

Merry Christmas from all the team at CrossFit Townsville!!

Dec 21 2019

Monday: Snow Storm..

CONGRATULATIONS TO ALL OUR NEW 1 TONNE CLUB INDUCTEES!!

OUR WALL OF FAME CAN NOW BE SEEN IN THE RECEPTION AREA..

WHO WILL JOIN THE CLUB IN 2020..??

CONDITIONING

Every 5 mins for 5 sets:

Run 400m
21 / 15 Ski erg calories

* score time taken each round

ACCESSORY

At 30 mins -

3 rounds of:

30 Pike sit-ups
30 Hollow rocks
60 Bicycles

* rest 90 seconds after each round

Dec 20 2019

Saturday: Wriggly Worm..

CONDITIONING

In teams of 3 -

Bike erg 6k
Worm Carry 400m
30 Worm lunges
20 Worm squats
10 Worm clean and jerks
Row 3k
Worm 400m
30 Worm lunges
20 Worm squats
10 Worm clean and jerks

Dec 19 2019

Friday: Hang Tough..

STRENGTH

Hang power clean 7 x 3 reps

* Lift every 2 mins and build to a heavy set of 3 reps

CONDITIONING

AMRAP in 12 mins of:

9 Hang power cleans 62.5 / 45 kg
12 Push-ups
15 Deadlifts 62.5 / 45 kg

Dec 18 2019

Thursday: Out in Front..

STRENGTH

Front squat 5 x 3 reps

* Lift every 3 mins and hold across

CONDITIONING

3 rounds for max reps of:

1 min Ski erg calories
1 min Wall balls
1 min KB swings
1 min rest

* Score total reps on each round.

Dec 17 2019

Wednesday: Bite Sized..

CONDITIONING

6 rounds for time of:

Run 200m
12 Power snatches 35 / 25 kg
9 T2B
6 Burpee box jump overs

* 24 min cap

Dec 16 2019

Tuesday: Keep it Strict..

STRENGTH

Push jerk 5 x 3 reps

* Lift every 3 mins and build to a heavy set of 3 reps

CONDITIONING

For time:

10-1 Strict pull-up
1-10 Strict press 45 / 30 kg

* 10 Hollow rocks after each round

Dec 14 2019

Monday: Keeping Pace..

CONDITIONING

Every 12 mins for 3 sets:

1600m Bike erg
800m Row
400m Run

* Score time taken each round

Dec 13 2019

Saturday: 'Murph'

CONDITIONING

'MURPH'

For time:

1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

Dec 12 2019

Friday: Friday 13th..

STRENGTH

EMOM for 10 mins:

1 Power snatch + 1 Overhead squat

* Build to a heavy of the complex

CONDITIONING

'Birthday Favourites'

4 rounds for time of:

13 Power snatches 45 / 30 kg
12 Box jumps 24 / 20 "
79 Double unders

Happy Birthday Aims!!

Dec 11 2019

Thursday: AMRAP Feast..

CONDITIONING

AMRAP in 4 mins of:

21 / 15 Calorie row
21 KB swings 24 / 16 kg
21 Thrusters 35 / 25 kg

rest 4 mins

15 / 10 Calorie row
15 KB swings 24 / 16 kg
15 Thrusters 45 / 30 kg

rest 4 mins

9 / 6 Calorie row
9 KB swings 24 / 16 kg
9 Thrusters 52.5 / 35 kg

Dec 10 2019

Wednesday: Lucky 7's..

STRENGTH

Clean and jerk 10 x 1 rep

* Lift every 90 seconds and build to a heavy single

CONDITIONING

7 rounds for time of:

7 HSPU
7 T2B
7 Box jump overs 24 / 20 "

Dec 09 2019

Tuesday: Goin' All Out..

STRENGTH

Back squat 3 x 10 reps

* Lift every 4 mins and each set AHAP

CONDITIOINING

In teams of 4 -

3 rounds each of:

20 / 12 Assault bike calories
16 Barbell Front rack alternating lunges 50 / 35 kg
12 Burpees over the barbell

* Next athlete begins when athlete in front completes Barbell front rack lunges. Each round as fast as possible!!!!

Dec 07 2019

Monday: Run Day..

CONDITIONING

Every 10 mins for 3 sets:

Run 600m
rest 60 seconds
Run 400m
rest 40 seconds
Run 200m

* Score time taken for each round

ACCESSORY

Every 4 mins for 3 sets:

6 Ab wheel roll outs
12 V-ups
18 Ab mat sit-ups
24 Bicycles

Dec 06 2019

Saturday: Allstar Saturday..

With the running of the Allstars Final this weekend you will notice some of our staff and athletes away. So we don't miss out on all the fun we have got a team workout bonanza.

Good luck to Morgo, Luke, Tiny, Ali, Elanze and Paige as they tackle the best teams in the country in Melbourne!!

CONDITIONING

In teams of 3 and on a running clock:

At 0:00 -

Row 150 / 120 calories
36 Cleans 70 / 45 kg
24 Cleans 85 / 55 kg
12 Cleans 100 / 65 kg

then at 20:00 -

In teams of 6 -

800m Worm carry
80 Burpees over the worm
800m Worm carry

* must have 3 people on the worm at all times during the carry and 2 people on the burpees over the worm.

Time cap 40 mins

CONDITIONING

Every 6 mins x 5 sets:

Run 200m
Bike erg 600 / 500m
Run 200m

* Score fastest and slowest time

ACCESSORY

At 35 mins -

Every 3 mins x 3 sets:

5 Strict T2B
7 T2B
9 Knee tucks
11 V-ups
13 Hollow rocks

Nov 29 2019

Saturday: Let the Games Begin..

The battle for class dominance is once again upon us. This Saturday we see the 5am, 6am, 9.30am and PM crew go head to head in a range of big team workouts with plenty on the line. Don't forget your $20 as this year we are doubling the event as a fundraiser for Sarah to assist her in her next overseas competition. All funds will go to Sarah's trip to Qatar but we are also throwing in a breakie wrap for everyone as a thank you. Be there at 5.45am sharp in your team colours ready to rip and tear!!

Nov 28 2019

Friday: 'Fran'

Reminder that there are no classes this Saturday due to the running of Class Wars. Kick off is 6am so be there at 5.45am sharp. 9.30am and 5am are the defending champions.. Who will reign supreme this year and retain bragging rights for the next 12 months??

CONDITIONING

'Fran'

21-15-9 of:

Thrusters 45 / 30 kg
Pull-ups

Nov 27 2019

Thursday: Wear your Colours!!

Only a few days until Saturday's Class Wars and there are just a couple of things to remember..

1. Sign on to a team roster
2. Wear your team colours
5am - White
6am - Red
9.30am - Blue
5.30pm - Yellow
3. Pay your $20 rego at the desk prior or on the day!!
* all funds go to help get Sarah to her next International Weightlifting meet which is in Qatar. You will also receive a breakie wrap thanks to Tribe Cafe.
4. Bring your 'A' game!

STRENGTH

Push press 5 x 3 reps

* Lift every 3 mins and build to a heavy 3 rep

CONDITIONING

21-15-9 of:

Push press 45 / 30 kg
T2B
Burpee

* 9 min cap

Nov 18 2019

Tuesday: Lay it on the line..

Next weekend (Saturday November 30th) is our Annual Class Wars and we can't wait for this year in the new box. The defending champs, Strick's 9.30am, are the underdogs yet again and will this year put together a team that is light on in numbers but heavy with courage, determination and sheer will. Joint winners from last year, B-Brown's 5am, are again the team to beat as they yet again stack themselves with numbers in an effort to buy another premiership. The afternoon crew have bolstered their ranks this year and under the tutelage of the wily old fox, Andrew Ross will be the ones to watch. The 6am team, led by their fearless leader Brycey, are once again long shots to make any impact in this years championship and expect them to live up to their nickname of The Anchor, by finishing at the bottom!

One thing is for sure if you have never experienced a Class Wars you are in for a treat. It is highly competitive with big stakes on the line but it is a really fun couple of hours where the bulk of the CFTSV community get together to hang out.

So make sure you get your name on a roster!! This year we have put a $20 rego on the event with every cent going to support our amazing Olympic Weightlifter Sarah Cochrane. Pay your $20 in cash at the front desk or on the day. You will also get a breakie wrap after Class Wars is completed which has been kindly donated by Sal and The Tribe Cafe team.

Can't wait for the action!!!

CONDITIONING

"Lay it On the Line"

50 / 35 Calorie bike (erg or AB) - 2 min
25 OH squats 52.5 / 35 kg
15 CTB Pull-ups
5 D-ball cleans 65 / 45 kg
15 CTB Pull-ups
25 OH squats 52.5 / 35 kg
50 / 35 Calorie bike (AB or erg) - 2 min

* The goal in today's workout is to find a big push on the bike efforts. Commit yourself to completing the calories under the tight cap and deal with what is to come after that. The cap on the bike effort applies at both ends of the workout and carries a 10 burpee penalty if you are not successful so take the challenge up and get under that cap!

Nov 16 2019

Monday: 'Partner Run Benchmark'

CONDITIONING

'Partner Run Benchmark'

3 rounds for time of:

Run 400m each
Run 200m each
Run 100m each

ACCESSORY

At 26 mins -

Every 2 mins x 4 sets:

20 Single leg v-ups
40 Bicycles

Nov 15 2019

Saturday: Short and Spicy..

CONDITIONING

In teams of 3 -

Max reps in 6 mins of:

Synchro KB swings 24 / 16 kg

* Each athlete must run 400m

rest 3 mins

Max reps in 6 mins of:

Synchro Pull-ups

* Each athlete must Assault bike 25 / 15 calories

rest 3 mins

Max reps in 6 mins of:

Synchro Burpees

* Each athlete must row 400 / 325m

Nov 14 2019

Friday: Hangin' On

STRENGTH

Every 90 seconds for 10 sets:

Power snatch x 2 reps

* Reset on each rep and build

CONDITIONING

3 rounds for time of:

50 Double unders
20 Wall balls 20 / 14 lbs
15 Power snatch 35 / 25 kg

* 12 min cap

Nov 13 2019

Thursday: Erg Stuff..

CONDITIONING

5 rounds of -

AMRAP in 4 mins of:

30 / 21 Calorie row
20 / 14 Calorie bike erg
10 / 7 Calorie ski
Max T2B in remainder of time

rest 4 mins after each round

Nov 12 2019

Wednesday: Pump Sesh..

STRENGTH

Bench press 7 x 2 reps

* Lift every 3 mins and build to a heavy 2 rep

CONDITIONING

AMRAP in 12 mins of:

12 DB Floor press 22.5 / 15 kg
9 DB Sit-ups
6 DB Bentover rows 22.5 / 15 kg

Nov 11 2019

Tuesday: Revolving Door..

CONDITIONING

For time:

Run 200m 21 Box jumps 24 / 20"
Run 200m 21 Deadlifts 70 / 45 kg
Run 200m 18 Box jumps 24 / 20"
Run 200m 18 Deadlifts 70 / 45 kg
Run 200m 15 Box jumps 24 / 20"
Run 200m 15 Deadlifts 70 / 45 kg
Run 200m 12 Box jumps 24 / 20 "
Run 200m 12 Deadlifts 70 / 45 kg
Run 200m 9 Box jumps 24 / 20"
Run 200m 9 Deadlifts 70 / 45 kg

* 22 min time cap

ACCESSORY

At 27 mins -

AMRAP in 7 mins of:

5 Strict T2B
10 Hollow rocks
20 Plate twists

Nov 10 2019

Monday: '20.5' - King of the Open

CONDITIONING

For time:

40 Muscle ups
80 Calorie row
120 Wall balls

* Partition anyhow

20 min cap

Nov 08 2019

Saturday: Partner Up..

CONDITIONING

In teams of 2 -

2 rounds for time:

1k Ski
100 Double unders
1k Row
100 Air squats
800m Run

* 40 min cap

Nov 07 2019

Friday: Body Pump..

This Friday Night is our Friday Night Lights Finale and we are having a party to celebrate the outstanding efforts of all our competing athletes. Come one, come all and support the crew as they push through 20.5. We have a live DJ in the house so the music will be cranking and the atmosphere electric as we also watch on with bated breath to see Baydo continue his amazing performances and perhaps clinch back to back National Championships!!

Heats start at 5.30pm sharp!

STRENGTH

Deadlift 7 x 2 reps

* Lift every 3 mins and build to a heavy 2 rep.

CONDITIONING

For time:

10 Strict HSPU
20 Strict Pull-ups
30 Strict Ring dips
40 Pull-ups
50 Push-ups
60 Body rows

* 15 min cap

Nov 06 2019

Thursday: Pass the Hot sauce..

CONDITIONING

In teams of 2 and alternating full rounds -

Round 1 -

30 / 24 Calorie row
30 DB snatch 22.5 / 15 kg
30 Box jump overs

Round 2 -

24 / 18 Calorie row
24 DB snatch 22.5 / 15 kg
24 Box jump overs

Round 3 -

18 / 14 Calorie row
18 DB snatch 22.5 / 15 kg
18 Box jump overs

Round 4 -

12 / 9 Calorie row
12 DB snatch 22.5 / 15 kg
12 Box jump overs

* 30 min cap

Nov 05 2019

Wednesday: Bee Sting..

STRENGTH

Clean and jerk 10 x 2 reps

* Lift every 2 mins and build. Reset on each.

CONDITIONING

Ascending ladder AMRAP in 10 mins:

2 Hang clean and jerks 52.5 / 35 kg
2 T2B
2 Wall balls 20 / 14 lbs

* Every round add 2 reps to each movement

Nov 04 2019

Tuesday: Giddy Up..

CONDITIONING

'Giddy Up' - Melbourne Cup WOD

For time:

1 mile run
then
3 rounds of -
24 Burpees
24 KB swings 24 / 16 kg
24 Ab mat sit-ups
then
1 mile run

* 30 min cap

At 35 mins -

Every 2 mins for 3 sets:

5 Ab wheel rollouts
10 V-ups
20 Bicycles

Nov 02 2019

Monday: '20.4'

CONDITIONING

Open workout 20.4

For time:

30 Box jumps 24 / 20"
15 Clean and jerks 45 / 30 kg
30 Box jumps 24 / 20"
15 Clean and jerks 62.5 / 45 kg
30 Box jumps 24 / 20 "
10 Clean and jerks 85 / 52.5 kg
30 Single leg squats
10 Clean and jerks 102.5 / 65 kg
30 Single leg squats
5 Clean and jerks 125 / 80 kg
30 Single leg squats
5 Clean and jerks 143 / 95 kg

* 20 min cap

Nov 01 2019

Saturday: Thunder Barbell Weightlifting Competition

Our Thunder Barbell Weightlifting competition is this Saturday! Support our crew of lifters from 9am!

Saturday classes as normal : )

CONDITIONING

In teams of 3 and alternating full rounds -

AMRAP in 25 mins of:

10 MB slams 25 / 15 kg
10 Box jump overs 24 / 20 "
10 KB swings 32 / 24 kg
100m run

* Next person begins when person in front leaves for run.

CONDITIONING

20 Cleans 52.5 / 35 kg
35 Wall balls 20 / 14 lbs
Run 800m
35 Wall balls 20 / 14 lbs
20 Cleans 52.5 / 35 kg

ACCESSORY

AMRAP in 7 mins of:

5 Strict T2B
10 Plate twists
30 Bicycles

Oct 26 2019

Monday: 20.3

CONDITIONING

For time:

21-15-9 of:

Deadlift 102.5 / 70 kg
HSPU

then

21-15-9 of:

Deadlift 145 / 95 kg
Handstand walk 50 ft

CONDITIONING

Every 5 mins for 5 sets:

Run 400m
2 rounds of Cindy

ACCESSORY

Every 3 mins for 3 sets:

21 Ab mat sit-ups
15 V-ups
9 Hollow rocks

Oct 19 2019

Monday: '20.2'

CONDITIONING

'20.2'

CONDITIONING

AMRAP in 19 mins of:

300m / 250m Row
25 Russian KB swings 24 / 16 kg
20 Hollow rocks
15 Push-ups

Oct 12 2019

Monday: '20.1' - GTO and Burpees over the Bar..

20.1 is here and what a rib tickling way to begin this years Open. Well done to all our competitors from Friday Night Lights and thank you to the fantastic support received from friends and family!

Today is either redo or first crack.. make sure you learnt something if you are redoing and if it's your first time give it everything coz there is no tomorrow : )

CONDITIONING

10 rounds for time:

8 GTO 43 / 30 kg
10 Burpee over the barbell

* 15 min cap

Oct 11 2019

Saturday: Skipping Skillz..

CONDITIONING

In teams of 2 -

For time:

75 Pull-ups
150 Double unders
Run 600m
50 CTB pull-ups
150 Zeus rope Double unders
Run 600m
25 Bar muscle-ups
150 Drag rope Double unders
Run 600m

Oct 10 2019

Friday: Friday Night Lights is Back!!

FRIDAY NIGHT LIGHTS IS BACK!!

BRIEFING OF 20.1 WILL TAKE PLACE AT 5.15PM WITH HEAT 1 TO BEGIN SHORTLY AFTER THAT.

IF YOU ARE COMPETING PLEASE REGISTER YOURSELF FOR HEAT ON THE CFTSV APP AND DON'T FORGET ALL COMPETING ATHLETES WILL BE REQUIRED TO JUDGE AS WELL.

CAN'T WAIT TO SEE A PACKED HOUSE IN THE NEW BOX SCREAMING THEIR LUNGS OUT FOR ALL OUR ATHLETES!!

STRENGTH

Deadlift 5 x 5 reps

* Lift every 3 mins @ approx. 75%

CONDITIONING

21-15-9 of:

SDLHP 45 / 30 kg
Wall balls 20 / 14 lbs
Ski erg calories

* Time cap 10 mins

Oct 09 2019

Thursday: Deadman Walking..

CONDITIONING

Every 3 mins x 6 sets:

500m Bike erg
10 Deadball walking lunges 65 / 45 kg

ACCESSORY

3 rounds of:

1 min Deadball march

* rest 2 mins after each set

Oct 08 2019

Wednesday: Scratch the Itch..

THIS FRIDAY NIGHT IT ALL BEGINS AGAIN WITH THE ANNOUNCEMENT OF OPEN WORKOUT 20.1. AS WE DID EARLIER IN THE YEAR WE WILL BE RUNNING HEATS THAT YOU CAN REGISTER FOR ON THE APP OR THROUGH MINDBODY. THE WORKOUT BREIFING WILL TAKE PLACE AT 5.15PM WITH HEAT 1 TO KICK OFF SHORTLY AFTER THAT. IF YOU HAVEN'T SIGNED UP YET YOU STILL CAN BY JUMPING ONTO THE GAMES.CROSSFIT.COM WEBSITE.

IF YOU ARE NOT KEEN ON REGISTERING THIS TIME IN BY ALL MEANS MAKE SURE YOU STILL MAKE YOUR WAY DOWN TO THE GYM TO CHEER YOUR MATES ON.

THE TRIBE CAFE WILL BE PUMPING AND SERVING HOT FOOD AND COLD BEVERAGES TILL LATE SO GRAB SOME GOOD FOOD AND SIT BACK AND ENJOY OUR CFTSV ATHLETES GIVE IT THEIR ALL!!!

CONDITIONING

5 rounds for time of:

21 / 15 Calorie row
12 Box jump overs 24 / 20 "
21 KB swings 32 / 24 kg
12 Push press 52.5 / 35 kg

* Time cap 20 mins

CONDITIONING

'Nate'

AMRAP in 20 mins of:

2 Muscle ups
4 HSPU
8 KB swings 32 / 24 kg

ACCESSORY

EMOM 7 of:

Double unders

* choose between 20-50 reps

Oct 01 2019

Wednesday: Blast It..

STRENGTH

Back squat 5 x 3 reps

* Lift every 3 mins and build to a heavy 3 rep

CONDITIONING

Every 4 mins for 4 sets:

20 DB Step ups (1 DB) 24 / 20 "
15 / 10 Assault bike calories
20 Wall balls 20 / 14 lbs

Sep 30 2019

Tuesday: 180..

STRENGTH

Every 2 mins for 10 sets:

1 Power snatch + 1 Hang squat snatch + 1 Squat snatch

* Build to a heavy of the complex

CONDITIONING

AMRAP in 8 mins of:

45 Power snatch 40 / 25 kg
45 CTB Pull-ups
45 OH squats 40 / 25 kg
45 T2B

Sep 28 2019

Monday: Ticking Away..

CONDITIONING

3 rounds of -

AMRAP in 6 mins of:

Run 800m then max Burpees over the barbell in remainder of time

* rest 2 mins after each round

ACCESSORY

At 30 mins -

For time:

100 Hollow rocks

* On the top of every minute do 5 Ab mat sit-ups

Sep 27 2019

Saturday: A Sweet Duet..

CONDITIONING

In teams of 2 -

3 rounds for time of:

1500m /1200m Row (share anyhow)
25 Partner Deadlifts 140 / 95 kg
25 Synchro Burpees over the barbell

* Time cap 35 mins

Sep 26 2019

Friday: '18.3'

CONDITIONING

'18.3'

2 rounds for time:

100 Double unders
20 Overhead squats 52.5 / 35 kg
100 Double unders
12 Ring muscle ups
100 Double unders
20 Alt DB snatches 22.5 / 15 kg
100 Double unders
12 Bar muscle ups

CONDITIONING

For time:

Run 400m
30 T2B
21 Back squats 62.5 / 45 kg
Run 400m
24 T2B
15 Back squats 62.5 / 45 kg
Run 400m
18 T2B
9 Back squats 62.5 / 45 kg

Sep 20 2019

Saturday: Hero WOD 'Magpie'

CONDITIONING

'Magpie'

3 rounds for time of:

800m run
20 Knees to elbows
30 KB swings 24 / 16 kg
40 SDLHP 40 / 30 kg

This British Hero WOD is dedicated to Trooper James Munday, who was serving as a Jackal driver on Operation HERRICK 8 when he was killed in action in Helmand province on 15 October 2008. His Troop was conducting a routine patrol approximately 23 km north of Forward Operating Base Delhi when he was killed by a contact explosion.

Sep 19 2019

Friday: Preppin'

The Open countdown continues and with what was our biggest and best Twins ever we hope you all have the competition bug just a little. Open rego is live now so head to games.crossfit.com and register with CrossFit Townsville and join in on the fun in October as we see if Baydo can again book his ticket to the Games through the Open.

CONDITIONING

'14.4'

AMRAP in 14 mins of:

60 Calorie row
50 T2B
40 Wall balls
30 Cleans 62.5 / 45 kg
20 Muscle ups

ACCESSORY

At 20 mins -

In teams of 3 -

5 rounds of:

30 seconds D-Ball hold

Sep 18 2019

Thursday: Bike and Upside down..

STRENGTH

Every 2 mins for 6 sets:

Max strict reverse grip pull-ups

CONDITIONING

4 rounds of -

AMRAP in 3 mins of:

Bike erg 750m
Max Strict HSPU

* rest 3 mins

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.

Sep 17 2019

The competition season is upon us.. Twins is this weekend and the Open (2.0 for 2019) is less than a month away so it is time to shake up our training.

For the next month leading into the Open we will be revisiting some tasty workouts from previous years to start to build the engine and resilience required to tackle these tests.

Look out for Friday Night Lights in October where all our Open participants shake down with one another to test their fitness. The 2019 Open begins October 10th and will run as it was earlier in the year where we will put out heats and you guys nominate into them. Register at games.crossfit.com and join The CrossFit Townsville Team!

STRENGTH

Every 2 mins for 7 sets:

3 Power cleans

* reset on each and build to a heavy 3 rep

CONDITIONING

'17.2'

AMRAP in 12 mins of:

2 rounds:

50 ft DB front rack walking lunge 22.5 / 15 kg
16 T2B
8 DB Power cleans 22.5 / 15 kg

then

2 rounds:

50 ft DB front rack walking lunge 22.5 / 15 kg
16 Bar muscle ups
8 DB Power cleans 22.5 / 15 kg

Sep 11 2019

Thursday: Twins This Weekend!!

With our annual Tropic Thunder Twins competition taking place this weekend we will not be running Saturday morning classes or Sunday Yoga. We apologise for the inconvenience but encourage you to come down this weekend if nothing else but to get a feed at The Tribe Cafe: )

CONDITIONING

5 rounds of -

AMRAP in 2 mins:

Row 40 / 30 calories
Max Double unders in remainder

* rest 2 mins

ACCESSORY

At 25 mins -

5 rounds of:

Sled sprint 40m

* rest as needed

Sep 10 2019

Wednesday: Sprint Cindy..

STRENGTH

Front squat 7 x 2 reps

* Lift every 3 mins and build to a heavy 2 rep

CONDITIONING

5 rounds for time of:

30 Air squats
20 Push-ups
10 Pull-ups

* 10 min time cap

Sep 09 2019

Tuesday: Green Day..

STRENGTH

Press 5 x 3 reps

* Lift every 3 mins and hold across

CONDITIONING

AMRAP in 15 mins of:

15 / 10 Assault bike calories
12 Deadlift 102.5 / 70 kg
10m Handstand walk

Sep 07 2019

Monday: 'Partner Tosh'

We are a week out from the 2019 Tropic Thunder Twins competition and we are very excited to have the backing of Again Faster, FITAid, Gorilla Health, James Jensen and ANC, Sally Vujica and The Tribe Cafe by the The Feel Good Foodie, Ellen Green and Myoluxe. These great people have come on board to support our 2019 event in the way of prizes across all our divisions and we are very grateful for your support!

Speaking of great people.. we are assembling an awesome team to help out on the day but we are still chasing a few extra hands. So if you are not competing and would like to be involved let one of the coaches know or throw your name up on the board!

CONDITIONING

'Partner Tosh'

In teams of 2 -

4 rounds for time of:

Run 200m
Run 400m
Run 600m

Time cap 22 mins

ACCESSORY

At 27 mins -

Tabata Bicycles

* Hollow hold in rest

Sep 06 2019

Saturday: Carried Away..

CONDITIONING

In teams of 3 -

3 rounds of:

75 Calorie ski erg
400m Deadball carry 65 / 45 kg
* 18 min cut off
then
50 Clean and jerks 60 / 40 kg
35 Clean and jerks 70 / 45 kg
20 Clean and jerks 85 / 55 kg

Sep 05 2019

Friday: 'Amanda'

STRENGTH

Every 2 mins for 10 sets:

1 Squat snatch

* Build each set to a heavy single

CONDITIONING

'Amanda'

9-7-5 reps of:

Muscle ups
Squat snatch 62.5 / 42.5 kg

Sep 04 2019

Thursday: Bike Arggh..

With any luck the finishing touches will have been done on our very own CFTSV Tribe Cafe by the Feel Good Foodie this week!!

Sally has done an amazing job of the set up and all your coffee and food will be right at your fingertips.

We are very proud to have such a professional team providing the CFTSV community this outstanding service : )

STRENGTH

EMOM for 12 mins:

Min 1 - Strict CTB pull-up x 5-8 reps
Min 2 - HS walk
Min 3 - 20 Hollow rocks

CONDITIONING

For time:

2 x 1km Bike erg

* Complete in groups of 4 so there is lots of rest and send it!!!

Sep 03 2019

Wednesday: 30 Something...

CONDITIONING

AMRAP in 20 mins of:

30 Single arm DB Alt OH lunge 22.5 / 15 kg
30 / 21 Calorie row
30 Wall balls 20 / 14 lbs
30 Box jumps 24 / 20 "

ACCESSORY

At 25 mins -

3 x 15 Single leg box bridges

Sep 02 2019

Tuesday: Some Heavy Stuff..

STRENGTH

Every 3 mins for 5 sets:

5 Deadlifts
4 Front squats
3 Push jerks

* Build to a heavy of the complex

CONDITIONING

For time -

1-10 of:

DB Push press 22.5 / 15 kg
T2B

Aug 31 2019

Monday: 2 weeks till Twins!!

WE ARE ONLY 2 WEEKS FROM OUR ANNUAL TWINS COMPETITION AND REGISTRATION CLOSES THIS FRIDAY 6TH SEPTEMBER!

REGISTER YOUR TEAMS AT STICKYTICKETS.COM.AU AND SEARCH TROPIC THUNDER!

WE ARE STILL LOOKING FOR SOME HELPERS ON THE DAY SO IF YOU ARE KEEN LET ONE OF THE COACHES KNOW!

CONDITIONING

10 rounds for time of:

5 Pull-ups
10 Burpees
15 KB swings 24 / 16 kg
Sprint 200m

* rest 1 min after each round

Time cap 30 mins

ACCESSORY

At 35 mins -

Every 2 mins for 3 sets:

30 Single leg v-ups
Plank remainder

Aug 30 2019

Saturday: 'The Super 7's'

Save the date CFTSV peeps coz it's official, the biggest event of the year, The CFTSV Xmas Party has announced its date. Mark the December 14th down in your diaries and don't miss this awesome night. The venue will again be at Brothers Leagues Club and tickets will be available from stickytickets.com.au very soon : )

CONDITIONING

'The Super 7's'

In teams of 3 -

7 rounds each of:

7 Pull-ups
7 Thrusters 45 / 30 kg
7 Bar facing burpees
then
777m Bike erg

* Alternate full rounds with team mates where P1 does 7 reps at each movement, P2 does 7 reps at each movement and P3 does 7 reps at each movement. Move to the bike together and share 777m and that is 1 round.

Aug 29 2019

Friday: ImPressive work..

We are super proud of this kid and his progress!! Keep up the good work Jarrod! Second in the National U20's..

STRENGTH

On an 18 min running clock -

Min 1 - Push press x 3 reps
Min 2 - Rest
Min 3 - Push jerk x 2 reps
Min 4 - Rest
Min 5 - Split jerk x 1 rep
Min 6 - Rest

* Repeat for a total of 3 cycles. Goal is to add load each movement and on each round.

CONDITIONING

With a partner 1:1 -

AMRAP in 10 mins of:

5 DB Hang clean and jerk each arm
6 Shuttle runs

Aug 28 2019

Thursday: The Inferno..

STRENGTH

Handstand walk drills

CONDITIONING

'The Inferno'

For time:

500m / 400m Row
400m / 300m Ski
30 / 21 Assault bike calories
20 Burpees to touch

* 10 min cap

Aug 27 2019

Wednesday: Hustle and Bustle..

STRENGTH

Deadlift 5 x 3 reps

* Lift every 3 mins and build to a heavy 3 rep touch and go.

CONDITIONING

3 rounds for time of:

15 Power cleans 52.5 / 35 kg
15 CTB pull-ups
30 Wall balls

* 18 min cap

Aug 26 2019

Tuesday: Get over it..

STRENGTH

OH squat 5 x 5 reps

* Lift every 3 mins and build to a heavy 5 rep. Lift out of racks.

CONDITIONING

AMRAP in 9 mins of:

3 Hang power snatch 45 / 30 kg
6 OH squats 45 / 30 kg
9 Box jump overs

Aug 24 2019

Monday: Bar Quest..

CONDITIONING

4 rounds for time of:

400m run
14 T2B
4 Bar muscle ups

* 16 min cap

ACCESSORY

At 22 mins -

EMOM 6 of:

Odd - 5 Strict T2B + 10 Hollow rocks
Even - 10 Single leg v-ups + 20 Bicycles

Aug 23 2019

Saturday: Double Dip..

CONDITIONING

In teams of 2 -

On a 33 minute clock -

4 rounds of:

Run 200m each
15 Synchro Burpees
10 / 7 Assault bike calories

* 15 min cap

rest 3 mins

30-27-24-21-18-15-12 of:

Thrusters 45 / 30 kg
KB swings 32 / 24 kg
* share reps anyhow

* 15 min cap

If a pair finishes before the 15 min cap they will rest and everyone will move together at the 18 min mark.

Aug 22 2019

Friday: Different Strokes..

CONDITIONING

5 rounds of:

Row 500m / 400m
15 Bench press 60 / 40 kg
9 Strict pull-ups

* Row round 1 at 22 spm, round 2 at 26 spm, round 3 at 30 spm, round 4 at 26 spm and round 5 at 22 spm.

25 min cap.

ACCESSORY

At 30 mins -

Every 2 mins for 2 sets:

Max Hollow hold
Max Ring support
Max Dead ball hold

Aug 21 2019

Thursday: Sea Legs..

STRENGTH

Back squat 4 x 10 reps

* Lift every 3 mins @ approx. 75-80% of 1 rep

CONDITIONING

AMRAP in 12 mins of:

500m Bike erg
50 Double unders
25 Wall balls

Aug 20 2019

Wednesday: Tabata..

STRENGTH

Handstand walking drills

CONDITIONING

Tabata mash up of:

Alternating DB snatch 22.5 / 15 kg
Toes to bar
Push press 35 / 25 kg
Ski erg calories

* record lowest score on each movement as score

Aug 19 2019

Tuesday: Rock the Clock..

CONDITIONING

Every 4 mins for 5 rounds:

15 / 12 Calorie row
5 Power cleans 62.5 / 45 kg
5 Bar facing burpees
5 Front squats 62.5 / 45 kg
5 CTB pull-ups

ACCESSORY

At 25 mins -

5 sets each of:

Sled sprint
* light and fast!

Aug 17 2019

Monday: Run Test..

CONDITIONING

On a running clock -

At 0:00 - Run 1 mile

At 15:00 - Run 800m

At 22:00 - Run 400m

* Today test your 1 mile run then hang on for the rest of the work!

ACCESSORY

At 28 mins -

For time:

100 Ab mat sit-ups
* On the top of every minute do 5 Hollow rocks

Aug 16 2019

Saturday: Balancing Act..

CONDITIONING

In teams of 2 -

For time:

400m DB Farmers carry
30 Sync DB Front squats (r)
30 Pull-ups
20 Sync DB Alt OH lunge (r)
20 CTB pull-ups
10 Sync DB Hang clean and jerk (r)
10 Bar muscle ups
Row 800m
10 Bar muscle ups
10 Sync DB Hang clean and jerk (l)
20 CTB pull-ups
20 Sync DB Alt OH lunge (l)
30 Pull-ups
30 Sync DB Front squats (l)
400m DB Farmers carry

Aug 15 2019

Friday: Dropping under..

STRENGTH

Every 2 mins x 10 sets:

1 Power snatch + 1 OH Squat + 1 Squat snatch

* Build to a heavy complex

CONDITIONING

For time:

21 Power snatches 52.5 / 35 kg
15 Overhead squats 52.5 / 35 kg
9 Squat snatches 52.5 / 35 kg

* 7 min cap

Aug 14 2019

Thursday: Pull-up Practice..

STRENGTH

Every 4 mins for 5 sets:

1-5 Strict pull-ups
1-5 Kipping pull-ups
1-5 Kipping CTB pull-ups
10-20 Perfect Push-ups

CONDITIONING

3 rounds each for time:

75 Double unders
30 / 20 Calorie ski
20 Deadball lunges 45 / 25 kg

* rest 2 mins after each round

Aug 13 2019

Wednesday: Through the Rings..

STRENGTH

Press 5 x 5 reps

* Lift every 3 mins and hold across

CONDITIONING

4 rounds for time of:

15 Toes through rings
15 Box jump overs
15 HSPU

* 12 min cap

Aug 12 2019

Tuesday: AMRAP Sanga..

CONDITIONING

AMRAP in 4 mins of:

21 / 14 Assault bike calories
then in remainder
12 Deadlifts 62.5 / 45 kg
12 Bar facing burpees

rest 4 mins

AMRAP in 4 mins of:

21 / 14 Assault bike calories
then in remainder
9 Deadlifts 80 / 55 kg
9 Bar facing burpees

rest 4 mins

AMRAP in 4 mins of:

21 / 14 Assault bike calories
then in remainder
6 Deadlifts 102.5 / 70 kg
6 Bar facing burpees

Aug 11 2019

Monday: Run and Row Ladder

CONDITIONING

For time:

Run 800m Row 800m
Run 600m Row 600m
Run 400m Row 400m
Run 200m Row 200m

* 25 min cap

ACCESSORY

Every 4 mins x 3 sets:

Max T2B into Max Knee raises into Max V-ups

* Goal is maximum number of reps at each movement and to have minimal transition time between movements.

Aug 09 2019

Saturday: Bad Ass Barbell..

CONDITIONING

In teams of 2 -

3 rounds for time of:

30 Power snatch
30 Clean and jerk
30 SDLHP
Run 400m

1st round at 52.5 / 35 kg
2nd round at 62.5 / 42.5 kg
3rd round at 70 / 45 kg

Aug 08 2019

Friday: Skill Day..

STRENGTH

EMOM for 12 mins:

Min 1 - Strict muscle up x 1-5 reps
Min 2 - Strict HSPU x 1-10 reps
Min 3 - Alternating Pistol squat x 6-10 reps

CONDITIONING

AMRAP in 10 mins of:

5 Strict ring dips
3 Squat cleans 62.5 / 45 kg
1 Rope climb

Aug 07 2019

Thursday: Dog Day..

CONDITIONING

10-20-30-40-50 reps of:

Single arm DB STO 22.5 / 15 kg
Box jump 24 / 20 "
Alternating DB snatch 22.5 / 15 kg
Burpee

* 25 min cap

Aug 06 2019

Wednesday: Back squat check-in..

STRENGTH

Back squat 5-4-3-2-1

* Lift every 3 mins and build to a heavy single

CONDITIONING

3 rounds for time of:

27 Wall balls 20 / 14 lbs
21 T2B
15 Hang power cleans

* 15 min cap

Aug 05 2019

Tuesday: Press EMOM..

STRENGTH

EMOM for 5 mins of:

2 Push press + 1 Push jerk + 1 Split jerk (use a light load)

rest 1 min

EMOM for 5 mins of:

2 Push jerk + 1 Split jerk (use a moderate load)

rest 1 min

EMOM for 5 mins of:

1 Split jerk (use a heavy load)

CONDITIONING

EMOM for 16 mins of:

Min 1 - 21 / 15 Calorie row
Min 2 - rest
Min 3 - 21 / 15 Calorie bike erg or Assault bike
Min 4 - rest

Aug 04 2019

Monday: Helen Intervals

Thank you to everyone that turned out Saturday for our B-Brown photo. I know Baydo was overwhelmed with the support and feels very special knowing we all have his back!

Baydo will be back in Townsville Wednesday and will be back taking class Thursday so we can't wait to see him then.

CONDITIONING

On 0:00 -

Run 800m
42 KB swings 24 / 16 kg
24 Pull-ups

On 12:00 -

Run 400m
21 KB swings 24 / 16 kg
12 Pull-ups

On 20:00 -

Run 200m
12 KB swings 24 / 16 kg
6 Pull-ups

ACCESSORY

At 28 mins -

3 rounds of:

30 Single leg v-ups
20 Hollow rocks
10 Pike sit-ups

Aug 02 2019

Saturday: Good luck B-Brown!

Our boy Baydo is in the thick of the action this weekend at the CrossFit Games. As a special tribute we want you to wear your B-Brown shirt for Saturday's class and we will be looking to take a huge group photo we can send to him. Don't worry if you don't own a B-Brown shirt as we want everyone in the pic.

To make it easier to include more folks in the photo we are only going to run two classes - 5.30am and 6.30am and aim for a big photo between the two classes.

To follow Baydo's progress over the weekend make sure you check out the live feed on the Games site.

CONDITIONING

In teams of 3 -

AMRAP in 12 mins:

150 Synchro Wall balls
then max Bike erg cals in remainder
* two athletes working

rest 3 mins

AMRAP in 12 mins:

100 Power cleans
then max Row cals in remainder
* one athlete working

rest 3 mins

AMRAP in 12 mins:

50 laps of Sled push
then max Ski erg cals in remainder
* one athlete working

Aug 01 2019

Friday: Gun Slinger..

Don't forget this Saturday is 'Tribute to Baydo' Day and we are only running 2 classes - 5.30am and 6.30am.

We want you guys to come in your favourite B-Brown shirt (as some of us now have multiple), rip the workout to shreds and then we are going to send a big photo of both classes as a good luck momento!

If you don't own a Baydo shirt don't worry, of course we want you in the photo as well!! But let's send him into battle knowing how proud we all of what he has achieved already!

STRENGTH

BB Front rack alternating lunge 3 x 10 reps

* Lift every 4 mins and build each set

CONDITIONING

2 rounds for time of:

200m Farmers carry 24 / 16 kg
20 Front squats 62.5 / 45 kg
10 Ring muscle ups

* 12 min time cap (6 min cap on first round)

Jul 31 2019

Thursday: Snatch Skill..

STRENGTH

EMOM for 5 mins of:

1 High hang power snatch + 1 Hang power snatch + 1 Power snatch

(choose light load)

rest 1 min

EMOM for 5 mins of:

3 Power snatch

(choose moderate load)

rest 1 min

Every 20 seconds for 12 sets:

1 Power snatch

(choose heavy load)

CONDITIONING

2 sets at max effort for each:

Ski 500m

* Allow at least a 1:2 work-recovery

Jul 30 2019

Wednesday: Catch, Drive, Finish, Recover

CONDITIONING

5 rounds each for time of:

Row 500m / 400m (stroke rate capped at 24 spm)
35 Air squats
50 Double unders

* rest 2 mins after round and score time taken for each round.

Challenge today is to get intensity on the machine but keep to the stroke rate!!

Jul 29 2019

Tuesday: Roundabout..

Only a couple of days until Baydo hits the floor for his debut appearance at the CrossFit Games!

This Saturday we would like to pay tribute to Baydo and his achievements one more time by doing our workout this Saturday with everyone wearing some sort of Baydo supporter T-shirt. We are only going to run two classes again (5.30am and 6.30am) so we can overlap and get one giant photo with everyone in it that we can send to him for good luck.

Don't worry if you don't own a Baydo shirt we still want you in the photo!!!

STRENGTH

Deadlift 5 x 5 reps

* Lift every 3 mins and hold across for all sets

CONDITIONING

In teams of 3 -

AMRAP in 10 mins of:

8 Burpee box jump overs 24 / 20 "
8 T2B

* Next person begins when Burpee box jump overs are completed.

Jul 27 2019

Monday: A little longer..

CONDITIONING

Every 12 mins for 2 sets:

Run 800m
rest 80 seconds
Run 400m
rest 40 seconds
Run 200m

* Score time taken for each round

ACCESSORY

At 30 mins -

AMRAP in 7 mins of:

6 Ab wheel rollouts
12 V-ups
18 Plate side to sides 20 / 10 kg

Jul 26 2019

Saturday: 2 classes only this week

A REMINDER THAT THERE ARE ONLY 2 CLASSES THIS SATURDAY DUE TO THE HOSTING OF THE CROSSFIT LEVEL 1 SEMINAR THIS WEEKEND. CLASSES WILL BE 5.30AM AND 6.30AM.

CONDITIONING

In teams of 2 -

For time:

Run 1 mile
50 Synchro KB swings
Ski 2k in 250m efforts
35 Synchro Burpees
Row 2.4k in 300m efforts
20 Synchro Pull-ups
Bike 5k in 500m efforts

Jul 25 2019

Friday: Killer Combo..

STRENGTH

Squat clean 7 x 2 reps

* Lift every 2.30 mins and build to a heavy 2 rep. Reset on each rep.

CONDITIONING

3 rounds for time of:

12 DB Hang squat clean thrusters 22.5 / 15 kg
75 Double unders

* 12 min cap

Jul 24 2019

Thursday: Benchin...

STRENGTH

Bench press 5 x 3 reps

* Lift every 3 mins and build to a heavy set of 3 reps.

CONDITIONING

3 rounds for max reps of:

1 min Strict Ring dips
1 min Strict Pull-ups
1 min Hollow rocks
1 min rest

Jul 23 2019

Wednesday: Cover Charge..

CONDITIONING

On a 16 minute clock -

Buy in with 70 / 50 Calorie Assault bike
then in AMRAP in remainder
50 Deadlifts 70 / 45 kg
40 T2B
30 Back squats 70 / 45 kg
20 CTB pull-ups

Jul 22 2019

Tuesday: Get up...

STRENGTH

Strict press 5-4-3-2-1

* Lift every 3 mins and build to a heavy single

CONDITIONING

Every 2 mins for 5 sets:

6 Box jumps 30 / 24 "
12 STO 62.5 / 45 kg

Jul 17 2019

Monday: Downsizing..

What a fantastic weekend we had at the Townsville Allstars Alliance event. Congratulations to our many teams that competed throughout the weekend with a special mention to Rossi, Nickers, Naree, Griff, Nic and Tommy who took second in the Intermediate division and to Riki, Bryce, Shane, Ellen, Mary and Tash who took out the Advanced competition.

Big shout out to the Allstars Army.. Can't tell you how much I love you guys and how much I appreciated you time and effort over the weekend!!

CONDITIONING

AMRAP in 9 mins of:

Run 400m
9 Power cleans 45 / 30 kg
9 Burpees

rest 3 mins

AMRAP in 6 mins of:

Run 200m
6 Power cleans 52.5 / 35 kg
6 Burpees

rest 3 mins

AMRAP in 3 mins of:

Run 100m (in shuttles)
3 Power cleans 62.5 / 42.5 kg
3 Burpees

ACCESSORY

EMOM 6 of:

3 V-ups
3 Hollow rocks
* add 3 reps each round

Jul 17 2019

Thursday: Snatch EMOM..

STRENGTH

EMOM for 4 mins of:

1 Snatch pull + 1 Muscle snatch + 1 High hang power snatch (use light load)

rest 1 min

EMOM for 5 mins of:

1 Snatch pull + 1 Hang power snatch (use moderate load)

rest 1 min

Every 30 seconds for 12 sets:

1 Power snatch (use heavy load)

CONDITIONING

Every 3 mins for 4 sets:

15 / 10 Ski Calories
50 Double unders

Jul 16 2019

Wednesday: Push-Pull..

CONDITIONING

AMRAP in 20 mins of:

20 / 12 Calorie Bike Erg
15 T2B
20m Sled push
15 Pull-ups

Jul 15 2019

Tuesday: 'Optimus Prime'

STRENGTH

Front squat 5 x 3 reps

* Lift every 3 mins and hold across for all sets

CONDITIONING

'Optimus Prime'

AMRAP in 7 mins of:

Wall balls

* On the top of every minute do 5 Deadlifts 102.5 / 70 kg

Workout courtesy of CrossFit New England.

Jul 13 2019

Monday: Road work..

The Townsville Allstars Event is this Saturday and CFTSV will be hosting this years event. With over 50 teams registered it is going to be a huge weekend so if you are not competing make sure you come down and support one of our many teams having a crack.

We have a wonderful team of CFTSV men and women that have put their hands up to assist in the running of the event over the weekend. To you guys thank you and stay tuned for more info through the week which will include times you will be needed etc..

Unfortunately with the event running from very early Saturday through to Sunday afternoon there will be no Saturday CrossFit classes or Yoga on Sunday. Apologies for any inconvenience.

CONDITIONING

Every 9 mins for 3 sets:

Run 400m
rest 40 seconds
Run 300m
rest 30 seconds
Run 200m
rest 20 seconds
Run 100m

ACCESSORY

At 30 mins -

Tabata Ab mat sit-up

* Hollow hold in 10 sec rest

Jul 12 2019

Saturday: The Fox Trot..

CONDITIONING

In teams of 3 -

2km Row
60 Burpee box jump overs 24 / 20"
60 DB Thrusters 22.5 / 15 kg
800m Sandbag run
60 DB Thrusters 22.5 / 15 kg
60 Burpee box jump overs 24 / 20"
2km Row

Jul 11 2019

Friday: Shuttle Bus..

STRENGTH

Deadlift 5 x 7 reps

* Lift every 3 mins and hold across.

CONDITIONING

5 rounds for time of:

10 Shuttle runs
15 Push-ups
20 DB alternating snatch 22.5 / 15 kg

* 15 min cap

Jul 10 2019

Thursday: Ecc-Static..

STRENGTH

EMOM for 12 mins of:

Min 1 - Feet elevated Body row x 6-10 reps
Min 2 - L hang x 15-30 seconds
Min 3 - Alternating Pistol squat x 6-10 reps

CONDITIONING

On a 4 minute clock accumulate 2 mins at each of:

Deadball hold at chest
Overhead KB hold
Chin over bar hold

* 1 min rest between each station

Jul 09 2019

Wednesday: Power Trip..

STRENGTH

Power clean 6 x 3 reps

* Lift every 2 mins and build. Reset on each rep.

CONDITIONING

AMRAP in 15 mins of:

12 Power cleans 45 / 30 kg
12 Box jump overs 24 / 20 "
12 / 8 Calorie Assault bike

Jul 08 2019

Tuesday: Big Jerks..

STRENGTH

Push jerk 10 x 2 reps

* Lift every 2 mins and build to a heavy 2 rep

CONDITIONING

30-15 of:

Pull-ups
HSPU
T2B

* 7 min cap

Jul 06 2019

Monday: Target Practice..

The Allstar Alliance Townsville Event is next weekend and we can't wait to host North QLD's premier CrossFit event. A number of people have volunteered their time to give us a hand over the weekend to keep things running smoothly. If you are one of those wonderful people please add your name to the whiteboard so we can touch base and let you times you will be required.

We will not be running Saturday classes over that weekend so be sure to put that into your diaries as well : )

CONDITIONING

On a running clock -

At 0:00 - 6:00 mins

Run 800m then max Wall balls in remainder of time

At 10:00 - 16:00 mins

Row 1km then max Burpees in remainder of time

At 20:00 - 26:00 mins

Bike erg 2k then max Double unders in remainder of time

ACCESSORY

At 30 mins -

EMOM 5:

Plank 40 seconds

Jul 05 2019

Saturday: Waiting for a mate..

CONDITIONING

In teams of 2 -

4 rounds of:

Run 100m each
then
45 Synchro Thrusters 45 / 30 kg
45 Synchro Pull-ups

3 rounds of:

Run 200m each
then
30 Synchro Thrusters 52.5 / 35 kg
30 Synchro Chest to bar pull-ups

2 rounds of:

Run 400m each
then
15 Synchro Thrusters 62.5 / 40 kg
15 Synchro Bar muscle ups

Jul 04 2019

Friday: Snatch Bomb..

STRENGTH

On a running clock -

EMOM for 5 mins:

5 Power snatch (touch and go)
* choose light load

rest 1 min

EMOM for 5 mins:

3 Power snatch (touch and go)
* choose moderate load

rest 1 min

E30sec for 10 sets:

1 Power snatch
* choose heavy load

CONDITIONING

'Wipeout'

For time:

40 / 30 Calorie Bike erg
30 / 20 Calories Ski erg
20 Burpee box jump overs 24 / 20"

Jul 03 2019

Thursday: Hopping Mad..

CONDITIONING

4 rounds for time of:

500m / 400m Row
50 Lateral barbell hops
20 Barbell front rack alternating lunges 50 / 30 kg

ACCESSORY

At 30 mins -

3 sets of:

25 Hip extensions
8 Ab wheel roll outs
20 Plate twists

Jul 02 2019

Wednesday: Bar Work..

STRENGTH

Every 4 mins x 5 sets:

7 Toes to bar
5 Chest to bar pull-ups
3 Bar muscle-ups
then
Max set of Strict press at approx. 70%

* Scale the bar work appropriately

CONDITIONING

For time:

40 DB Push press / arm 22.5 / 15 kg
30 DB snatch / arm 22.5 / 15 kg
20 DB Hang clean and jerk / arm 22.5 / 15 kg

* Complete all Push press on one arm before changing arms.
* Time cap 9 mins

Jul 01 2019

Tuesday: Swing'n'Rock..

Baydo has settled in well over in the States and is getting plenty of air time while he is hanging out with Katrin and Ben. Here is another great video put together by the CompTrain crew.

STRENGTH

Back squat 7 x 2 reps

* Lift every 3 mins and hold across

CONDITIONING

21-18-15-12-9-6-3 reps of:

KB swing 24 / 16 kg
Hollow rock

* 10 min cap

Jun 29 2019

Monday: Show Time..

REMINDER THAT MONDAY IS A PUBLIC HOLIDAY FOR THE TOWNSVILLE SHOW..

THERE WILL BE NO MORNING CLASSES AND INSTEAD WE WILL BE RUNNING CLASSES AT

4PM / 5PM / 6PM

THANK YOU!

CONDITIONING

In teams of 3 -

AMRAP in 30 mins of:

Run 400m together
then
3 rounds each of:
12 Wall balls
6 Burpees
* alternate full rounds with your partners
then
Round 1 - 30 Clean and jerks 52.5 / 35 kg
Round 2 - 30 Clean and jerks 62.5 / 40 kg
Round 3 - 30 Clean and jerks 70 / 45 kg
Round 4 - 30 Clean and jerks 80 / 50 kg
Round 5 - Max Clean and jerks 90 / 55 kg

* In this workout the team of 3 will run out on a 400m altogether. When they get back in they will each perform 3 rounds of 12 Wall balls and 6 Burpees. Only 1 partner at a time will work and athlete must complete full round before next athlete begins. Once all 3 athletes have completed their 3 rounds the team moves to the barbell to complete 30 Clean and jerks at the first weight. Once completed the team will head back on a 400m to repeat the first part. When they get back to the barbell the weight of the Clean and jerk will increase. Continue in this fashion for the 30 mins. Score is total Clean and jerks.

Jun 28 2019

Saturday: Big Cardio!

* 2 classes only today at 5.30am and 6.30am due to the running of the CrossFit Gymnastics course.

CONDITIONING

In teams of 3 -

For time:

20 Shuttle runs
150 / 120 Calorie Bike erg
20 Shuttle runs
120 / 90 Calorie Row
20 Shuttle runs
90 / 60 Calorie Ski

Jun 27 2019

Friday: Time bomb..

* Bring long socks for Rope climbs today : )

STRENGTH

Squat clean 5 x 3 reps

* Lift every 3 mins and build to a heavy 3 rep. Reset on each rep.

CONDITIONING

10-1 of:

Front squat 80 / 52.5 kg

* 1 Rope climb after each round of Front squats

Jun 26 2019

Thursday: Annie Push..

STRENGTH

Ring muscle up practice

CONDITIONING

For time:

50-40-30-20-10
Double unders
25-20-15-10-5
Push-ups

* 10 min cap

Jun 25 2019

Wednesday: Buy in..

STRENGTH

Split jerk 10 x 1 rep

* Lift every 90 seconds and build to a heavy single

CONDITIONING

AMRAP in 9 mins of:

60 / 40 Assault bike calories (3 min cut off)
40 Shoulder to overhead 50 / 30 kg
Max T2B in remainder

Jun 24 2019

Tuesday: Speed Trap..

CONDITIONING

Every 5 mins for 5 sets:

30 Air squats
20 / 15 Calorie row
10 DB Step overs 22.5 / 15 kg

ACCESSORY

In 10 mins build to a heavy sled push

Jun 23 2019

Monday: Dead Happy..

Look who our boy has been hanging out with : )

CONDITIONING

3 rounds for time -

Run 400m
then
7-6-5-4-3-2-1 reps of:
Deadlift 70 / 45 kg
Bar facing burpees

ACCESSORY

EMOM 6 of:

2 V-ups
2 Hollow rocks

* Add 2 reps to both movements every minute

Jun 21 2019

Saturday: Rock Band..

CONDITIONING

In teams of 3 -

For time:

Run 800m
50 Synchro Pull-ups
2k Bike erg or 80 / 50 Assault bike calories
50 Synchro Wall balls
1k Row
50 Synchro Wall balls
80 / 50 Assault bike calories or 2k Bike erg
50 Synchro Pull-ups
Run 800m

Jun 20 2019

Friday: 'The Chief'

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 min after each round and begin next round where you finish previous round.

Jun 19 2019

Thursday: Squashed..

STRENGTH

EMOM for 12 mins:

Min 1 - Chin up pullover x 1-3 reps
Min 2 - Strict HSPU x 1-10 reps
Min 3 - Pistol squat x 6-10 reps

* You choose the reps but don't exceed 30 seconds of work time.

CONDITIONING

In teams of 4 -

4 rounds each of:

30 / 20 Calorie Ski
20m D-Ball carry

* Start next athlete when ski finishes

Jun 18 2019

Wednesday: Something Different..

STRENGTH

Press 5 x 5 reps

* Lift every 3 mins and hold across

CONDITIONING

AMRAP in 12 mins of:

20m Double bound
20m Bear crawl
20 / 12 Assault bike calories
20 Ab mat sit-ups

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

Jun 12 2019

Thursday: Pull Strong..

STRENGTH

Every 2 mins for 5 sets:

Weighted Strict pull-up x 3 reps

* Build to a heavy set of 3 reps

CONDITIONING

Every 3 mins for 6 sets:

Row 250m / 200m
35 Double unders

Jun 11 2019

Wednesday: Death Grip..

CONDITIONING

For time:

50 / 35 Assault bike calories
then
3 rounds of:
21 DB Deadlifts 22.5 / 15 kg
15 DB Hang power cleans 22.5 / 15 kg
9 DB Push jerks 22.5 / 15 kg
then
50 / 35 Bike erg calories

* 16 min time cap

ACCESSORY

At 24 mins -

2 rounds for quality of:

40 Hip extensions
30 Hollow rocks
20 Single arm DB static OH lunge / leg

Jun 10 2019

Tuesday: Leg Test..

STRENGTH

20 rep max Back squat

CONDITIONING

For time:

30 Pull-ups
30 Burpees
20 CTB pull-ups
30 Burpees
10 Bar muscle-ups
30 Burpees

Jun 08 2019

Monday: Partner Run Benchmark

CONDITIONING

'Partner Run Benchmark'

With a partner -

3 continuous rounds of:

Run 400m each
Run 200m each
Run 100m each

* 20 min cap

ACCESSORY

At 25 mins -

10 mins of:

20m Sled sprints

Jun 07 2019

Saturday: Pen Pals..

CONDITIONING

In teams of 2 -

250 Double unders
800m run
200 Air squats
75 / 50 Assault bike calories
150 Hand release push-ups
800m run
100 T2B
75 / 50 Assault bike calories

* 35 min cap

Jun 06 2019

Friday: 'Diane'

STRENGTH

Deadlift 5 x 3 reps

* Lift every 3 mins and build to a heavy 3 rep

CONDITIONING

'Diane'

21-15-9 of:

Deadlift 102.5 / 70 kg
HSPU

Jun 05 2019

Thursday: Active Recovery..

STRENGTH

3 rounds for quality:

40 seconds work - 20 seconds rest

1. Body rows
2. Push-ups
3. Reverse lunges
4. Hollow hold

CONDITIONING

Every 5 mins for 4 sets:

21 / 15 Ski erg calories
25 Wall balls 20 / 14 lbs
75m Farmers carry

Jun 04 2019

Wednesday: Going Long..

CONDITIONING

4 rounds for time of:

1k Bike erg
30 KB swings 24 / 16 kg
25 Box jumps 24 / 20 "
20 DB Push press

* 26 min cap

ACCESSORY

3 rounds:

30 Hip extensions
1 min Wall sit

Jun 03 2019

Tuesday: Downstream..

STRENGTH

Every 2 mins for 10 sets:

2 Hang power cleans + 2 Push jerks

* Build across to a heavy for the complex

CONDITIONING

AMRAP in 7 mins of:

6 Pull-ups
5 Burpees
4 Hang power cleans 52.5 / 35 kg
3 Thrusters 52.5 / 35 kg

Jun 02 2019

Monday: RoRun..

CONDITIONING

Every 6 mins x 5 rounds:

Row 500m
Run 400m

ACCESSORY

3 sets of:

20 V-ups
40 Bicycles
1 min plank

STRENGTH

Split jerk 7 x 2 reps

* Lift every 90 seconds and build to a heavy 2 rep

CONDITIONING

AMRAP in 15 mins of:

12 KB swings 32 / 24 kg
9 CTB pull-ups
6 Ring dips
Run 100m

May 27 2019

Tuesday: Rock the Boat..

STRENGTH

Front squat 3 x 10 reps

* Lift every 4 mins and lift as heavy as possible on each set

CONDITIONING

3 rounds for time of:

500m row
100 Double unders
25 Thrusters 20 / 15 kg

* 18 min cap

May 26 2019

Monday: School Bus..

CONDITIONING

4 rounds of -

AMRAP in 4 mins:

30 / 20 Bike erg calories (90 sec cut off)
15 T2B
9 Burpees
Max 10m shuttle runs in remainder

* rest 4 mins after each round

STRENGTH

EMOM for 10 mins:

3 Power snatch

* Hold across for all sets

CONDITIONING

'Hot Cakes'

33-27-21-15-9 of:

Wall ball 20 / 14 lbs
DB Snatch 22.5 / 15 kg

May 20 2019

Tuesday: Pressing 2's..

STRENGTH

Press 7 x 2 reps

* Lift every 3 mins and hold across for all sets

CONDITIONING

Tabata mash up of:

Double unders
Hollow rocks

May 19 2019

Monday: Cindy Cruise..

CONDITIONING

AMRAP in 20 mins of:

200m run
Row 20 / 14 Calories
2 rounds of Cindy

* 1 round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats

ACCESSORY

At 25 mins -

Every 3 mins for 3 rounds:

1 min plank + 50 Bicycles

May 17 2019

Saturday: In Time..

GO PIG!!

FOLLOW ALL THE ACTION OF THE DOWNUNDER CROSSFIT CHAMPIONSHIP THIS WEEKEND ON THE GAMES.CROSSFIT.COM WEBSITE.

CONDITIONING

In teams of 3 -

10 rounds for time of:

12 Synchro Lateral Burpees
12 Synchro T2B
12 Synchro Wall balls
then
Row 3k

* 17 min cap on part 1 where if incomplete begin the row. 30 min time cap for both parts.

May 16 2019

Friday: Ski Trip..

STRENGTH

Every 90 seconds for 7 sets:

2 Hang power cleans + 1 Power clean

* Build to heavy of the complex

CONDITIONING

For time:

30 / 21 Calorie Ski erg
20 Power cleans 70 / 45 kg
Run 400m
20 Power cleans 70 / 45 kg
30 / 21 Calorie Ski erg

* 14 min cap

May 15 2019

Thursday: Gridlock..

All the best to the Pig who heads to Wollongong this weekend to tackle the best CrossFitters in the country at the Down Under Championship. We will keep you updated with his progress throughout the weekend!

CONDITIONING

AMRAP in 15 mins of:

15 Single arm DB STO 22.5 / 15 kg
20 Alternating DB Step ups 22.5 / 15 kg
500m Bike erg - Damper at 10

May 14 2019

Wednesday: Speed Bump..

STRENGTH

Deadlift 5 x 5 reps

* Lift every 3 mins and hold across

CONDITIONING

5 rounds for time of:

10 Deadlifts 102.5 / 70 kg
10 Bar facing burpees

* 10 min cap

May 13 2019

Tuesday: Double Tap..

A huge congratulations to our man Llew who finished up 35th worldwide in the 60+ Age division in the CrossFit Age Group Qualifiers. After a season off recovering after his debut CrossFit Games appearance in 2017, Llewy has worked himself to a standstill to be back in the type of shape that has him as the fittest man of his age in Australia. We continue to be inspired by you mate and are very proud of your achievements!

STRENGTH

Thruster 5-4-3-2-1 reps

* Lift every 2 mins and build to a heavy single

CONDITIONING

30-20-10 reps of:

Thruster 35 / 25 kg
Pull-up
Wall ball 20 / 14 lbs
T2B

* 17 min cap

May 11 2019

Monday: Doin' a Runner..

CONDITIONING

On a running clock -

At 0:00 Run 800m
At 5:00 Run 400m
At 8:00 Run 200m
* Rest to the 12 mins and repeat

ACCESSORY

At 24 mins -

Tabata mash up of:

Ab mat sit-up
Strict knee tucks
Plate twists

May 10 2019

Saturday: Big Spender..

CONDITIONING

In teams of 3 -

AMRAP in 7 mins of:

50 Deadlifts 80 / 50 kg
50 Deadlifts 100 / 65 kg
50 Deadlifts 120 / 80 kg
Max Deadlifts 140 / 95 kg

rest 3 mins

AMRAP in 7 mins of:

50 Push press 50 / 35 kg
50 Push press 60 / 40 kg
50 Push press 70 / 45 kg
Max Push press 80 / 50 kg

rest 3 mins

AMRAP in 7 mins of:

Row calories
Bar facing burpees

May 09 2019

Friday: Flat Stick..

STRENGTH

Bench press 5 x 5 reps

* Lift every 3 mins and build to a heavy set of 5

CONDITIONING

In groups of 4 -

4 rounds of:

25 / 18 Assault bike calories
25 Ab mat sit-ups

May 08 2019

Thursday: Make or Break..

STRENGTH

Power snatch 7 x 5 reps

* Lift every 90 seconds and hold across for all sets. Touch and go reps throughout.

CONDITIONING

EMOM for 16 mins of:

Odd minute - DB snatch 22.5 / 15 kg
Even minute - Wall balls

* Choose your reps but aim to hold for all sets.

May 07 2019

Wednesday: Body Shock..

CONDITIONING

For time:

100 Double unders
500m row
50 Push-ups
25 Strict pull-ups
50 Push-ups
500m row
100 Double unders

May 06 2019

Tuesday: Hip Happy..

STRENGTH

Push press 5 x 5 reps

* Lift every 2 mins and hold across

CONDITIONING

21-15-9 of:

Push press 52.5 / 35 kg
T2B
KB swing 24 / 16 kg

* 12 min cap

May 05 2019

Monday: Block work..

Reminder classes are 4pm, 5pm and 6pm for the Labour Day Monday Public Holiday.

Please sign in online prior to arriving : )

CONDITIONING

4 rounds each for time of:

1k Bike erg
25 Burpees
Run 400m

* Work in groups of 5 where the next person begins when the person in front completes the bike leg.

May 03 2019

Saturday: Thick as Thieves..

Classes for Saturday are 5.30am, 6.30am and 7.30am!!

Don't forget this Monday is a Public Holiday and we will be running with classes at 4pm, 5pm and 6pm.

Please sign in prior to class.

Have a fantastic long weekend!!

CONDITIONING

In teams of 2 -

5 rounds of:

Run 800m (relay style in 200's)
30 Synchro KB swings 24 / 16 kg
15 Synchro T2B

May 02 2019

New Pricing Structure..

We have been in the new facility for 4 weeks now and what a whirlwind 4 weeks it has been. Everyone is enjoying the new space and equipment and it has certainly lit the fire within for a number of people.

With a bigger space and more equipment comes a little more expense and moving forward we have a planned pricing increase to take effect as of July 1st 2019. This is something we haven't done in more than 6 years so we are little overdue and more importantly we have the coaching expertise, space and equipment to justify it.

To further add value though we are now including our Fitness classes as part of your membership as well as super flexible open gym times and Yoga on Sunday mornings. We are also doing away with any cost of suspending memberships, you need only give us some notice to put it on hold. Our couples and student discounts will still apply.

Come July 1st if you currently have a membership on direct debit it will be automatically adjusted to the new pricing.

We appreciate your support and understanding with this and if anyone has any issues Dan will be more than happy to discuss it further.

CFTSV Pricing as of July 1st

Unlimited weekly CrossFit membership (includes access to Fitness) - $45 per week on direct debit
CrossFit 10 session pass - $150
CrossFit casual visit - $20
Yoga casual visit - $15

Fitness 10 session pass - $150
Fitness casual visit - $20

PT 1 hour - $100
PT 30 mins - $55

May 02 2019

Friday: Stand up..

STRENGTH

Squat clean 7 x 3 reps

* Lift every 2 mins and build to a heavy 3 rep touch and go

CONDITIONING

AMRAP in 15 mins of:

30 / 21 Calorie row
30 Wall balls
10 D-Ball Ground to shoulder

May 01 2019

Thursday: Right of Passage...

CONDITIONING

12-9-6 reps of:

Bar muscle up
Overhead Squat 70 / 47.5 kg

Apr 30 2019

Wednesday: Bike rack..

CONDITIONING

AMRAP in 6 mins of:

750m Bike erg or 30 / 21 Assault bike cals
then
15 Burpees
30 Double unders

rest 4 mins

AMRAP in 5 mins of:

600m Bike erg or 20 / 12 Assault bike calories
then
12 Burpees
24 Double unders

rest 3 mins

450m Bike erg or 12 / 8 Assault bike calories
then
9 Burpees
18 Double unders

Apr 29 2019

Tuesday: Jello...

STRENGTH

Back squat 7 x 2 reps

* Lift every 3 mins and build to a heavy 2 rep

CONDITIONING

3 rounds for time of:

50 Jumping squats
25 T2B
4 laps sled push

Apr 27 2019

Monday: Running DT..

CONDITIONING

Every 5 mins for 5 rounds -

Run 400m

then

3 rounds of:

4 Deadlifts 70 / 47.5 kg
3 Hang power cleans 70 / 47.5 kg
2 Push jerks 70 / 47.5 kg

ACCESSORY

At 30 mins -

AMRAP in 6 mins of:

Max Strict pull-ups

* Complete as many unbroken reps as possible then do double the number of Pull-ups in Hollow rocks.

Apr 25 2019

Friday: Recharge..

STRENGTH

Deadlift 3 x 5 reps

* Lift every 3 mins and hold at approx. 70%

CONDITIONING

AMRAP in 8 mins of:

30 Double unders
15 KB swings 24 / 16 kg

Apr 23 2019

Wednesday: By the Dozen..

Don't forget classes for Anzac Day are 4pm, 5pm, and 6pm!

There are no morning classes.

STRENGTH

Power snatch 5 x 3 reps

* Lift every 3 mins and build

CONDITIONING

3 rounds for time:

12 DB snatch left 22.5 / 15 kg
12 DB OH walk lunge 22.5 / 15 kg
12 CTB pull-ups
12 DB OH walk lunge 22.5 / 15kg
12 DB snatches 22.5 / 15kg

* 12 min cap

Apr 22 2019

Tuesday: Everlast...

Classes for Anzac Day will be 4pm, 5pm and 6pm and we have a fantastic Aussie Hero WOD to pay our respects to.

As usual, on a Public Holiday we ask you to please book in prior to arriving.

Reminder that Saturday we will be honouring another Aussie Hero and giving our awesome band of Defence men and women who may have missed our Anzac Day WOD the opportunity to come in and bust out a tough workout.

STRENGTH

Press 3 x 5 reps

* Lift every 3 mins and hold at approx. 70%

CONDITIONING

Every 4 mins for 3 rounds:

15 / 10 Assault bike calories
15 Burpees

* Go fast!!!

Apr 19 2019

Monday: Fight Gone Beserk..

Happy Easter to Everyone!!

Classes for Monday are 4pm, 5pm and 6pm.

Please book in online!!

CONDITIONING

For time:

In teams of 2 -

120 Wall balls 20 / 14 lbs
120 SDLHP 35 / 25 kg
120 Box jumps 24 / 20 "
120 Push press 35 / 25 kg
120 / 90 Row calories

* After each station run 400m with your partner

40 min time cap

Apr 19 2019

Saturday: Triathlon Twist..

Wishing everyone a Happy Easter!

Eat plenty of chocolate but be ready to rumble on Easter Monday.

Schedule for Easter Monday is 4pm, 5pm and 6pm.

Just a heads up that we expect the 4pm to be a very big class but we would ideally like to spread our numbers across the 3 classes so consider the 5 or 6pm option : )

CONDITIONING

In teams of 2 -

3k Ski erg
6k Bike erg
1 mile run

* At the completion of each task do 50 DB Thrusters 22.5 / 15 kg shared anyhow.

Apr 18 2019

Friday: Beat the Bunny..

Classes for Good Friday are on at 5am, 6am, 7am and 9.30am.

Please book in online!

If you are going away for Easter we hope you and your family have a fantastic weekend. Drive carefully, be safe and we will see you next week!

CONDITIONING

AMRAP in 16 mins of:

40 Deadlifts 102.5 / 70 kg
30 DB Box step ups 22.5 / 15kg (one DB)
20 HSPU
10 Muscle ups

Apr 17 2019

Thursday: Egg Beater..

We are open for Good Friday classes!

Classes at 5am, 6am, 7am, 9.30am.

Book in online!!

CONDITIONING

Every 4 mins for 6 rounds:

Row 12 / 9 Calories
12 T2B
12 Back squats 70 / 45 kg

ACCESSORY

5 sets of:

20m Deadball carry

rest as needed.

Apr 16 2019

Wednesday: Sticks and Stones..

STRENGTH

Push jerk 5-3-3-1-1-1

* Lift every 2 mins and build to a heavy single

CONDITIONING

3 rounds for max reps of:

1 min Pull-ups
1 min Shoulder to overhead 52.5 / 35 kg
1 min Assault bike calories
1 min Double unders
1 min rest

Apr 15 2019

Tuesday: Broken Window..

STRENGTH

Every 2 mins for 7 sets:

3 Power cleans

* Build to a heavy 3 rep touch and go

CONDITIONING

5 rounds for time of:

10 Power cleans 62.5 / 45 kg
20 Wall balls 20 / 14 lbs

Apr 13 2019

Monday: Running Chip Through..

Just a reminder that this weekend is the Easter long weekend. Don't panic though.. we will still be open but just make sure you check the schedule for class times and make sure you book in online.

Good Friday April 19th - 5am, 6am, 7am, 9.30am (no afternoon class)
Easter Saturday April 20th - 6am, 7am (same as usual)
Easter Monday April 22nd - 4pm, 5pm, 6pm (no morning classes)

We hope you have a great Easter and we look forward to seeing you in the gym if you are not going away!

CONDITIONING

For time:

Run 400m
15 Burpee box jump overs 30 / 24 "
Run 400m
30 Jumping pull-ups
Run 400m
45 DB snatches 22.5 / 15 kg
Run 400m
60 Jumping lunges
Run 400m
75 Ab mat sit-ups
Run 400m

CONDITIONING

AMRAP in 5 mins of:

300m Bike erg sprint
18 Power snatch 35 / 25 kg
12 Box jump overs 24 / 20 "

rest 5 mins

AMRAP in 5 mins of:

300m Bike erg sprint
12 Power snatch 45 / 30 kg
9 Box jump overs 24 / 20 "

rest 5 mins

AMRAP in 5 mins of:

300m Bike erg sprint
6 Power snatch 52.5 / 35 kg
6 Box jump overs 24 / 20 "

Apr 08 2019

Tuesday: Spendthrift..

STRENGTH

Press 5 x 3 reps

* Lift every 3 mins and build to a heavy 3 rep.

CONDITIONING

2 rounds for time of:

60 / 45 Calorie row
40 KB swings 32 / 24 kg
20 Strict HSPU

Apr 06 2019

Monday: Parkside Jive..

This week we are back to our Monday Run Day and it will also be our first Run Day out of the new box so we just have a couple of things to bring to attention to ensure everything goes nice and smoothly..

Firstly, with regards to parking we ask if on a Monday you could refrain from parking on the road in front of the gym and instead you seek parking in either the front or back carparks. We know our classes are busy so there are not always spaces in either car park so the road is the only option and if you are going to do that please try and make sure you do it in front of the vacant block next to our building. Just a reminder if we could please leave the opposite side of the road vacant so the folks from the businesses across that way have space to park their cars : )

Secondly, just a big reminder to stay safe and tight to the curb whenever we have a running day. We are lucky that Parkside Drive is a very wide and quiet street so there is less traffic than on our old track but it pays to stay switched on at all times.

Signing in has been great this week and we look forward to it continuing to be on point. Remember our coaches want to spend time coaching you and helping you progress and having to race around trying to figure out who forgot to sign in takes time away from us doing that.

Thank you again for a magnificent opening week and we look forward to hooking in even harder this week!!

CONDITIONING

On a running clock:

At 0:00 -

Run 800m

At 6:00 mins -

Run 2 x 400m
* rest 1 min between each

At 14:00 mins -

Run 4 x 200m
* rest 1 min between each

ACCESSORY

On the Green and for quality -

Every 2 mins for 5 sets:

30 Bicycles
20 Single leg v-ups
10 Hollow rocks

Apr 05 2019

Saturday: Tea for Two..

CONDITIONING

In teams of 2 -

Row 2k (switch out every 250m)
100 Synchro Wall balls
Bike erg 4k (switch out every 250m)
100 Synchro Burpees

Apr 04 2019

Friday: Hit the slopes..

STRENGTH

Deadlift 5 x 3 reps

* Lift every 3 mins and build to a heavy 3 rep

CONDITIONING

AMRAP in 12 mins of:

9 / 6 Calorie ski
12 Box jumps 24 / 20 "
15 Deadlifts 70 / 45 kg

Apr 03 2019

Thursday: Snatch skill..

STRENGTH

Every 2 mins for 7 sets:

1 Power snatch + 1 Ovehead squat + 1 Squat snatch

* Aim to build to a heavy and hold

CONDITIONING

In teams of 5 -

4 rounds each of:

20 / 12 Assault bike calories
20 Single arm DB OH walking lunges 22.5 / 15 kg

* Max effort on the bike each round!!

Apr 02 2019

Wednesday: Burpee Madness..

STRENGTH

Every 2 mins for 5 sets:

Wtd Strict pull-ups x 3 reps

* Build to a heavy 3 rep

CONDITIONING

50 Burpee pull-ups
rest 5 mins
50 Burpee box jump overs
rest 5 mins
50 Bar facing burpees

* Each task has a 6 min cap

Apr 01 2019

Tuesday: Gripped..

What a day yesterday!! Our opening day was the biggest day we have ever had. Thank you for coming out to support us, we appreciate it!

STRENGTH

Back squat 5 x 3 reps

* Lift every 3 mins and build to a heavy 3 rep

CONDITIONING

For time:

12-9-6
Power clean 85 / 52.5 kg
24-18-12
T2B

* Complete 50 Double unders after each round

12 min time cap

Mar 30 2019

Monday: Opening Day...

It's no joke folks.. April 1st is the beginning of a new era at CFTSV and we could not be more excited about the future! But first some reflective thoughts..

We moved into the High Range Drive facility March 2010 after running most of our early sessions in the car park of our previous building. The members around in those early days will remember a very narrow but adequate space for the 8-10 keen to tackle this 'fad' known as CrossFit. We knew we weren't playing with some new toy though and quickly word spread, our classes grew and it wasn't long before we were looking for an upgrade. Thankfully that came and we were able to secure an extra 150 square metres and with that we were able to step things up.

Things continued to flourish and thanks to my great mate and CrossFit mentor Brett Fforde we were able to establish a community of hard working, disciplined and motivated athletes. Even more than this though is the way our community since day dot has supported one another across every endeavour.

So fast forward all the way to the beginning of this year and things just exploded. This year we have not only seen record numbers in our CrossFit classes but growth across all our programs has been phenomenal and we knew it was time for us to repay the unbelievable faith you have shown in us by taking things to another level.

A month ago we signed a lease to go into the old Pitstop building and and to say there hasn't been some small reservations, doubts and uncertainty would be lying. Add to that the intimidating thought of moving 10 years worth of equipment into a new establishment.

Enter you.. the amazing community of this box. We came up with the plan to do a moving workout and I knew how great our people are so I thought we would get a decent turnout and fair bit of gear moved in the hour and then it was going to be a good, old slog to get the rest of the equipment across to the new place. How wrong I was... firstly for the record (and it is now officially our new session record) we had 120 people sign into what was our last official class at the old facility. Then not only was the gear moved but the efficiency with how things were done was just downright astonishing!!

I sat back at one stage and just watched as person after person brought in gear dumped it off and looked for the next job to do and thought, how the hell did we get so lucky to find these incredible people.

The feeling of being a part of something so special is something I just can't do justice to in words but I can tell you it 100% absolutely reinforces why we are making this move and my promise to you is that we will continue to deliver the best program, in the best gym, for the best people.

Now enjoy.. You all deserve it : )

CONDITIONING

'Opening Day'

Every 6 mins for 5 rounds:

400 / 300m Bike erg
300 / 250m Row
20 x 10m shuttles

* 4 min cap on each round

Mar 28 2019

Friday: Full Tilt..

STRENGTH

Every 90 seconds for 7 sets:

1 Split jerk

* Build to a heavy single

CONDITIONING

5 rounds for time of:

15 / 10 Row calories
12 Strict press 40 / 25 kg
9 V-ups

Mar 27 2019

Thursday: Lifting complex..

Just a reminder that this Saturday will be our last session at the High Range Drive address and we will only be running the 1 class. We are looking for a massive turnout with the goal to move around 10 000 kg of equipment in an hour. The bonus is you will get your very first sneak peek of the new place too...

It will be a sad day to say good bye to the old girl as she has been very, very good to us and has filled us with so many special memories. But it is onwards and upwards and we know you are all going to love our new facility.

Kick off for the 'Last Stand' is 6am and we hope we see you all there ready to roll up your sleeves and get stuck in!!

STRENGTH

Every 2 mins for 7 sets:

1 Power clean
1 Front squat
1 Squat clean

* Build to a heavy of the complex

CONDITIONING

AMRAP in 8 mins of:

6 Squat cleans 50 / 35 kg
6 Front rack alternating lunges 50 / 35 kg
35 Double unders

Mar 26 2019

Wednesday: Pop Show..

CONDITIONING

AMRAP in 15 mins of:

15 / 10 Assault bike calories
15 Burpee box jump overs 24 / 20 "
15 KB swings 24 / 16 kg

ACCESSORY

21-15-9 for quality of:

Slow dips
Hollow rocks

Mar 25 2019

Saturday: 'Moving Day'

This week's Saturday workout is our very last session at High Range Drive with our impending move to the Parkside Drive facility. There is nothing fancy about what we are going to do.. just roll up the sleeves and carry our stash of KB's, DB's and Slam balls 900m to the 'Super Box'. We are only running one class, 6am, so we are hoping for a massive turnout to help us in this arduous task. The bonus is you will get your first glimpse of our new facility that we will be operating from as of Monday 1st April.

Make sure you sign in and let's go out with a bang by smashing our biggest class record of 80 to pieces!

Anyone keen to hang around after is very welcome as we have the rest of our gear to move. If you have a ute bring it along as it will be greatly appreciated : )

CONDITIONING

In a huge crew of legends -

900m Equipment carry to the new box
900m run back to the back to the old box

ACCESSORY

As many sets as you like -

Drive a ute full of equipment to the new box

* rest as needed

We go into the last workout of the February 2019 Open with our main man B-Brown still doing his thing up in the very top half of the leaderboard - and we don't need to remind you all of what is at stake! So this Friday Night Lights is a special one and we need you all to be there to not only help B-Brown but to get behind each and every one of our 123 athletes competing in this years Open.

Briefing for 19.5 will begin at 5.15pm with our first heat due to begin around 5.30pm.

We hope to see you all there!!!

CONDITIONING

AMRAP in 12 mins of:

21 KB swings 24 / 16 kg
15 DB Thrusters 22.5 / 15 kg
9 CTB pull-ups

ACCESSORY WORK

In pairs -

3 rounds each of:

100m KB Front rack carry
20 Ab mat sit-ups

Mar 20 2019

Thursday: Bounce Around..

STRENGTH

EMOM for 12 mins:

Minute 1 - Strict CTB x 3-6 reps
Minute 2 - L-sit x 15-30 seconds
Minute 3 - Strict HSPU x 1-6 reps

CONDITIONING

4 rounds of -

AMRAP in 2 mins of:

50 Double unders
Max row calories

* 2 mins rest after each round

Mar 19 2019

Wednesday: Quick Ascent..

STRENGTH

Front squat 5 x 7 reps

* Lift every 3 mins and build

CONDITIONING

10-20-30 reps of:

Wall balls 20 / 14 lbs
T2B
Burpees

* 13 min cap

Mar 18 2019

Tuesday: Jam Sandwiches

CONDITIONING

Every 5 mins for 5 sets:

Run 300m
15 Push jerks 52.5 / 35 kg
Run 300m

ACCESSORY WORK

At 30 mins -

2 sets of max BB Floor press (use same weight used in WOD)

* rest as needed between sets.

Mar 15 2019

Saturday: Partner Pride..

CONDITIONING

In teams of 3 -

AMRAP in 25 mins of:

Run 400m
50 Power snatches 30 / 20 kg
Run 400m
50 Power snatches 40 / 25 kg
Run 400m
50 Power snatches 50 / 30 kg
Run 400m
50 Power snatches 60 / 35 kg
Run 400m
Max snatches 70 / 40 kg

Mar 14 2019

Friday: Grunt work...

CONDITIONING

2 rounds of -

AMRAP in 3 mins at each station:

Deadball Ground to shoulder
Sled push
KB Front rack carry
Assault bike calories

* rest 1 min after each station

Mar 13 2019

Thursday: Light and Tangy..

STRENGTH

Press 5 x 5 reps

* Lift every 3 mins and hold across

CONDITIONING

For time:

30 / 21 Calorie row
30 Kipping HSPU
30 DB snatch 22.5 / 15 kg
30 Wall balls
30 Burpees

* 10 min cap

Mar 12 2019

Wednesday: Lucky 12..

STRENGTH

Every 90 seconds for 7 sets:

Muscle clean x 3 reps

CONDITIONING

3 rounds for time of:

12 DB Power cleans 22.5 / 15 kg
12 T2B
12 DB Front squats 22.5 / 15 kg
12 Pull-ups

Mar 11 2019

Tuesday: Jumping Jelly Beans..

CONDITIONING

4 rounds of -

AMRAP in 4 mins of:

21-18-15-12 Burpee box jump overs
Max Assault bike calories in remainder

* rest 4 mins after each round

ACCESSORY

Tabata Hollow rock

Mar 09 2019

Monday: '19.3' Upside Down...

Another Friday Night Lights saw another round of epic performances. 19.3 is a little bit of grunt work to buy in before the workout really begins and becomes a test of strength and skill. If you don't have strict handstand push-ups yet you will surely be inspired after this workout to work on them and get them in the kit bag. If you have strict handstand push-ups this workout is all about having awareness of your capabilities and using that to maximise your performance. We saw plenty of people go out too big here and pay the ultimate price with some very fatigued and tired shoulder in the back end. Rep management is hugely important in this one to make sure you keep chipping away at those reps. Can't wait to see everyone have a crack at this one on Re-do Monday : )

CONDITIONING

'19.3'

For time and on a 10 minute cap:

200ft DB Overhead walking lunge 22.5 / 15 kg
50 DB Box step ups 24 / 10 "
50 Strict handstand push-ups
200ft Handstand walk

Mar 08 2019

Saturday: 100 Club

CONDITIONING

In teams of 3 -

2 rounds of:

100 Hang power cleans 62.5 / 45 kg
100 T2B
100 Push-ups
100 Box jumps 24 / 20 "

Mar 07 2019

Friday: Sunburn..

Friday Night Lights is on again as we head to hump week of the Open. We need to tidy some things up as far as our registering for heats goes so know that there will only be 7 spots per time slot for both men and women. Remember - THE TIMES SHOWN ONLINE WILL NOT NECESSARILY LINE UP WITH HOW OUR NIGHT RUNS SO MAKE SURE YOU ARE AT THE GYM READY TO GO OR YOUR SPOT WILL GO TO SOMEONE ELSE!

CONDITIONING

3 rounds for time of:

Run 400m
12 Power snatch 35 / 25 kg
21 Overhead squats 35 / 25 kg

ACCESSORY

3 rounds of:

30 seconds on - 15 seconds off

1. AB wheel
2. Bicycles
3. MB side to side
4. Hanging tuck hold

Mar 06 2019

Thursday: Shankle Time..

STRENGTH

Every 2 mins x 8 sets build to a heavy Shankle complex:

1 Deadlift
3 Hang clean pulls
1 Hang squat clean
2 Jerks

* Here's a 200kg Shankle complex performed by the man himself!

CONDITIONING

Every 4 mins x 3 rounds:

20 / 15 Calorie row
40 Double unders
20 / 12 Calorie Assault bike

Mar 05 2019

Wednesday: Bring a Friend Day!!

Wednesday is our Bring A Friend Day and your chance to share our great program and community with someone that hasn't been to CrossFit Townsville before.

We have a sign up sheet at the front desk so be sure to add your friends name and what class you intend to bring them along to. The workout we have planned is a partner workout so it's the perfect opportunity for them to experience the hard working and super encouraging culture we have developed at CFTSV.

If they like what we do be sure to inform them that our next Fundamentals course begins Monday 11th March.

CONDITIONING

In teams of 2 and alternating movements -

AMRAP in 20 mins of:

12 Jumping pull-ups
12 Burpees
12 Ab mat sit-ups
200m Farmers carry (together)

Mar 04 2019

Tuesday: Half Price..

STRENGTH

Back squat 5 x 5 reps

* Lift every 3 mins and build to a heavy 5 rep

CONDITIONING

For time:

Run 800m
40 KB swings 24 / 16 kg
Run 400m
20 KB swings 24 / 16 kg
Run 200m
10 KB swings 24 / 16 kg

Mar 03 2019

Monday: '19.2 is 16.2'

Week 2 of the Open sees a repeat from 2016 where our capacity to cycle the barbell is tested. Limiting factor for a lot of athletes will be the load and in particular the load at block 3 - 102.5kg for males and 65kg for females. We need to have this in mind as we strategise in the first blocks and not go out too hard. Breaking the T2B from the get go is a great tip as this workout is not won here or at the Double unders. How tough you can be on the barbell, in particular during the block of 85kg cleans for men and 52.5kg for women, is what will decide this one. Like last week don't forget what Friday night taught you and use that to beat your score.

CONDITIONING

'16.2'

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 62.5 / 45 kg
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 85 / 52.5 kg
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 102.5 / 65 kg
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 125 / 80 kg
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 142.5 / 92.5 kg

Stop at 20 minutes.

Mar 01 2019

Saturday: Killer Instinct...

CONDITIONING

In teams of 3 -

6k / 5k Row

150 Deadlifts 60 / 40 kg
120 Front squats 60 / 40 kg
90 Shoulder to overhead 60 / 40 kg

* One athlete rows while other two athletes work through barbell movements. Swap rower after every 50 Deadlifts, every 40 Front squats, and every 30 Shoulder to overhead.

Feb 28 2019

Friday: Split Hairs..

Round 2 of the Open and Friday Night Lights is on us.

Don't forget to sign into a heat via the app. Again we only have 7 spots available per heat as we have no idea what the workout will be but there are 5 waiting list spots.

In the event the workout is something we can facilitate more than 7 males and 7 females we will add in people on the wait list.

Please also remember that the heat times are just a guide. If there is a 7 minute AMRAP programmed we will move through much quicker and if you aren't there your place will be taken by someone else.

Have Fun!

CONDITIONING

AMRAP in 15 mins of:

10 DB Split snatch 22.5 / 15 kg
15 T2B
20m Sled push
40 Double unders

ACCESSORY WORK

At 20 mins -

AMRAP in 5 mins of:

DB Turkish Get ups

Feb 27 2019

Thursday: Strength Base...

STRENGTH

EMOM for 12 mins:

Min 1 - Strict pull-up (choose reps)
Min 2 - Strict HSPU (choose reps)
Min 3 - Strict Knees to elbows (choose reps)

CONDITIONING

5 rounds for time of:

15 / 10 Calorie row
12 Pull-ups
9 DB Front squats 22.5 / 15 kg

* 12 min cap

Feb 26 2019

Wednesday: Scrub the deck..

STRENGTH

Clean and jerk 5 x 2 reps

* Lift every 2 mins and build to a heavy double.

CONDITIONING

AMRAP ladder in 9 mins of:

3 Clean and jerk 62.5 / 45 kg
3 Lateral burpee over the barbell
6 Clean and jerk 62.5 / 45 kg
6 Lateral burpee over the barbell
* continue in this fashion for 9 mins

Feb 25 2019

Tuesday: Lets moooovvvee...

CONDITIONING

Every 4 mins for 4 rounds:

Run 200m
12 Box jumps 24 / 20 " (with step downs)
Run 200m

ACCESSORY

Every 3 mins x 3 sets:

DB Box step ups x 8 / leg

Feb 23 2019

Monday: '19.1' - Quad Control..

Our first Friday Night Lights was a big success with an awesome line up of folks registering to give 19.1 a crack. Wall balls and Calories in a 15 minute AMRAP was a challenging way to begin the Open but it was met with fierce determination by all athletes.

In all we have a tick over 100 athletes registered this year which is just phenomenal considering with so much on and what everyone has endured in the last month we haven't really given the Open much attention.

What it highlights for us is that people want to road test their training and the Open is the perfect vehicle for that. Guaranteed the Open is going to find your weaknesses and give you the right tonic to push your training to another level moving forward.

With 19.1 it is all about your ability to do unbroken Wall balls and maintain a good pace on the erg. Go out too hot on the erg and you risk blowing the legs up on the Wall balls. Go out cold and you will lose time that is very hard to get back as the workout progresses.

If you did do 19.1 on Friday night the most important thing of all is to analyse your performance, learn something from it and make an adjustment that will lend itself to an improved performance.

Good luck!!

CONDITIONING

'19.1'

AMRAP in 15 mins of:

19 Wall balls 20 / 14 lbs
19 Calorie row

* We will run today's workout in heat style. If you are doing the Open remember you need to be judged by someone else doing the Open. If you are not doing the Open you will still get to have a taste of what it is all about but with a limited number of ergos we cannot guarantee you will get to row. You will of course be given an alternative which will be the bike : )

Feb 22 2019

Saturday: Chip up..

CONDITIONING

In teams of 2 -

For time:

100 Wall balls 20 / 14 lbs
80 Deadlifts 100 / 65 kg
60 DB STO 22.5 / 15 kg
40 Synchro Burpees over the bar
20 Bar muscle ups
Run 800m
20 Bar muscle ups
40 Synchro Burpees over the bar
60 DB STO 22.5 / 15 kg
80 Deadlifts 100 / 65 kg
100 Wall balls 20 / 14 lbs

Feb 20 2019

Friday: Tonight is Friday Night Lights Week 1..

Reminder there is no Friday afternoon class this week or for the next 5 weeks as we move into the CrossFit Open season..

If you have registered for the Open your first chance for a crack at 19.1 will be from 5.30pm but don't forget to sign into one of the heats which will be available on the app.

If possible we want you there for the duration as the only people eligible to judge our Open athletes are our other Open athletes.

This will be a fantastic 5 weeks as we watch our CFTSV community test their boundaries and if you want in on the action sign up at games.crossfit.com.

STRENGTH

Every 2 mins for 7 sets build to a heavy of the complex:

Thruster + Push press + Push jerk + Split jerk

CONDITIONING

In teams of 4 -

7 rounds each of:

20 seconds max effort Assault bike

Feb 20 2019

Thursday: 'Helen'

CONDITIONING

'Helen'

3 rounds for time:

Run 400m
21 KB swings 24 / 16 kg
12 Pull-ups

ACCESSORY

3 sets of:

100m Single arm OH KB carry (50m right, 50m left)

Feb 19 2019

Wednesday: CrossFit Total..

STRENGTH

'CrossFit Total'

1 rep max Back squat

1 rep max Press

1 rep max Deadlift

Feb 18 2019

Tuesday: Seasoned Cindy..

CONDITIONING

AMRAP in 18 mins of:

30 / 21 Calorie row
3 rounds of Cindy
10 Power snatch 62.5 / 45 kg

Feb 16 2019

What's Going On..

What a whirlwind start to 2019 it has been! Our numbers continue to blow us away despite the hardships of the last few weeks and to all those affected by the floods we hope you are getting back on your feet quickly. It was very inspiring seeing our CFTSV community getting out and about to help folks who had been less fortunate. A very, very long time personal training client of ours that doesn't do CrossFit with us, couldn't believe the assistance he received despite not knowing any of the people helping out.

We were very lucky at the box and didn't have any water through but you may have noticed our handicap toilet received some damage. Unfortunately that means our shower has been out of action too and we apologise for any inconvenience this may be creating for people. All I will say is hang in there as we are hopeful that it will be fixed quickly and furthermore to that with any luck we are hoping to make an exciting announcement in the next couple of weeks that will change the game totally!!!

The competitive season is well and truly underway with both Jordan and Bayden competing in the Australian CrossFit Championships where Baydo finished an incredible 2nd and Jordan 11th. Then thanks to the wonderful efforts of our community, Jordan also headed to Cape Town to compete in the Fittest in Cape Town. 8 days of competition in 10 days plus 24 hours of travel sandwiched in the middle... Crazy!!

A huge Congrats to Sarah for her competition PB at the recent Oly comp she attended in Thailand. The type of numbers she is on the way to could see Sarah earn herself a spot in the 2020 Olympic squad!!! We are so proud of you Sarah and what you have achieved so far and can't wait to see what's next!!

Pictured (Rik, Cal, Elanze, Sam) is our crew that headed to Atherton to compete in the Red Dirt Teams comp this weekend just gone and at the time of writing they were more than holding their own. Well done to those guys for making the effort to get up there and throwdown!!

Then of course the madness of the Open begins this Friday night! What does that mean?? Well for starters we won't have a Friday night class for the next 5 weeks. Apologies for the inconvenience here guys, especially as we have had some whooping numbers to our Friday night classes but I encourage you to sign up for the Open and test yourself against the rest of the CrossFit community in an event that never ceases to amaze.

So instead of Friday night classes we have Friday Night Lights. This is where anyone registered for the Open can sign up for a heat and have their crack at whatever is programmed each week. We are only allowing athletes registered in the Open to compete on Friday nights so I encourage you to jump onto the games.crossfit.com website and get yourself signed up. Later this week heats will be available via our app so stay tuned for that.

Welcome to our first group of Fundamentals that have already come through their course and entered into main classes. A big welcome also to all our new members that have started 2019 with us and we hope your year has started strongly. Our next Fundamentals course begins March 11th and keep your ears out for a Bring a Friend Day just before that..

We have made some adjustments to our CrossFit Kids schedule and in doing so we have cracked record numbers especially in our Teens group. Thanks to the awesome work Bryce, Elanze, Kristy and Caitlin are putting in it seems the future at CFTSV is looking very, very bright.

Have a great week team and we look forward to seeing you in the gym this week!!

Feb 16 2019

Monday: Re-Test Mile..

CONDITIONING

On a continuously running clock -

At 0:00: Test 1 mile run

At 15:00: Run 800m (goal is half of mile time)

At 25:00: Run 400m (goal is half of 800m time)

At 30:00: 100 Ab mat sit-ups

Feb 15 2019

Saturday: In 3's..

CONDITIONING

In teams of 3 -

150 / 100 Row or Bike Calories

2 rounds of:

50 DB STO 22.5 / 15 kg
50 Box jump overs
50 CTB pull-ups

150 / 100 Bike or Row Calories

2 rounds of:

50 DB Front rack lunges 22.5 / 15 kg
50 Box jump overs
50 CTB pull-ups

Feb 14 2019

Friday: Upwards we go..

STRENGTH

Deadlift 5-3-3-2-2-2

* Lift every 3 mins and build to heavy 2's

CONDITIONING

AMRAP in 14 mins of:

10 HSPU
20 Wall balls
30 T2B
40 Power cleans 65 / 42.5 kg
50 Burpees
60 SDLHP 35 / 25 kg

Feb 13 2019

Thursday: Some Tabata..

STRENGTH

Press 5-3-3-2-2-2

* Lift every 3 mins and build to heavy 2's

CONDITIONING

Tabata mash up of:

Assault bike / Row
Push-up

Feb 12 2019

Wednesday: Skipping Blues..

CONDITIONING

AMRAP in 5 mins of:

30 Double unders
15 Thrusters 35 / 25 kg
15 Pull-ups

rest 5 mins

AMRAP in 5 mins of:

30 Double unders
12 Thrusters 45 / 30 kg
12 Pull-ups

rest 5 mins

AMRAP in 5 mins of:

30 Double unders
9 Thrusters 52.5 / 35 kg
9 Pull-ups

Feb 11 2019

Tuesday: 'Randy'

STRENGTH

EMOM 10
1 Power Snatch + 1 Hang Power Snatch

CONDITIONING

"Randy"
For time:
75 Power Snatches
7 min cap

Feb 10 2019

Monday: Squats and Speed..

STRENGTH

Back squat 5-3-3-2-2-2

* Lift every 3 mins and build to heavy 2's

CONDITIONING

Every 2 mins for 7 sets:

Sprint 200m

STRENGTH

Every 3 mins x 5 sets:
Run 400m
**Goal is to hold the same pace as 2 weeks ago (10-15 sec faster than mile).

CONDITIONING

At 20 mins -
10 min KB swing breathing ladder:
1 KB swing - 1 Breath
2 KB swing - 2 Breaths
* Continue in this fashion, adding a rep and breathing in and out as deeply as possible. During the KB swing set the breath must be held. If you miss a set restart back at the beginning.

Feb 01 2019

Saturday: "Monster Mash"

With a partner and on a continuously running clock -

0-12 mins
3 rounds each of:
200m run
10 DB Thrusters 22.5/15kg

14-26 mins
3 rounds each of:
15 Pullups or Jumping pull-ups
9 Burpee box jump overs 24/20”

Crossfit WOD

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Monday: Brick Wall..

Saturday: Echo Madness..

Friday: '17.1'

Thursday: Some Con..

Wednesday: Burner..

Tuesday: More Tempo..

Monday: It's Run Day at CFTSV..

Saturday: Bike Erg Bonanza...

Friday: Let the Prep Begin..

Thursday: Getting Strict..

Wednesday: Pyramid Chipper..

Tuesday: The Pump..

Monday: Shuttle Bus..

Saturday: The Fantastic Four..

Friday: Loaded Potato..

Thursday: Some Static Stuff..

Wednesday: Tempo work and The Baseline..

Tuesday: 1 for 1..

Monday: Rum Balls..

Saturday: Happy New Year..

Friday: Happy New Year..

Thursday: New Years Eve Countdown..

Wednesday: Erg Power..

Tuesday: Good Shapes..

Monday: Dust Off..

Saturday: Boxing Day..

Friday: Merry Christmas

Thursday: The 12 Days of Christmas..

Wednesday: Ski Bump..

Tuesday: Razor Sharp..

Monday: Chew Through..

Saturday: Burping Partner..

Friday: Roped In...

Thursday: Lovely Legs..

Wednesday: Back and Forth..

Tuesday: Hidden Cindy..

Monday: Rapid Fire..

Saturday: Couples Retreat..

Friday: CFTSV 3...

Thursday: Keep up the Practice..

Wednesday: Power Mash..

Tuesday: Bouncing around..

Monday: Runski..

Saturday: The Willcox WOD..

Friday: CFTSV Test 2..

Thursday: Down Sizing..

Wednesday: Stuck in the middle..

Tuesday: Light Show..

Monday: Ab-titude..

Saturday: Single File..

Friday: CFTSV Test 1..

Thursday: Ring, Ring..

Wednesday: Dream Boat..

Tuesday: Turn up the Damper..

Monday: BodyJam..

Saturday: Lets Go..

Friday: Slow Burn..

Thursday: Headstrong..

Wednesday: Quarter Mile..

Tuesday: Heavy Metal..

Monday: Get in a Groove..

Saturday: Fight Gone Bad..

Friday: Two Parter..

Thursday: Practice..

Wednesday: Remember!!!

Tuesday: Chin Wag..

Monday: Scrambled..

Saturday: Hell Raiser..

Friday: Clean and jerks..

Thursday: Booty Call..

Wednesday: Break Neck Speed..

Tuesday: Cup Day..

Monday: The Pillar..

Saturday: Hollow - ween...

Friday: Under Over..

Thursday: Skill Day...

Wednesday: Cash Grab..

Tuesday: Triplet of Fire..