Search WODs
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 21 2020
Monday: BodyJam..
Reminder that this weekend we are hosting the NQ Open. Thunder Barbell has 26 lifters competing across the day with more than 60 competitors overall coming for the event. We would love to see a big CrossFit Townsville contingent of support and if you are thinking of heading down to cheer the crew on use the link here https://signupschedule.com/qldweightlifting to register as a spectator.
We will only be running a 5.30am and 6.30am CrossFit class and 6am Fitness class. The first lifting session is scheduled to start at 8am sharp!
CROSSFIT
CONDITIONING
5 rounds for time of:
Run 400m
30 Air squats
20 Push-ups
10 Pull-ups
* rest 90 seconds after each round
25 min cap
ACCESSORY
At 30 mins -
AMRAP in 7 mins of:
5 Ab wheel rollouts
7 Strict T2B
20 seconds Hollow hold
FITNESS
On a running clock -
2 rounds of:
At 0 min mark -
12 / 9 cal Row
15 Slamballs
At 4 min mark -
12 / 9 cal Row
15 KB Swings
At 8 min mark -
12 / 9 cal Row
15 DB Thrusters
At 12 min mark -
12 / 9 cal Row
15 Burpees
* Begin round 2 on the 18 min mark
Nov 20 2020
Saturday: Lets Go..
CROSSFIT
CONDITIONING
With a partner -
For time:
100 Bike erg or Ski erg cals
75 Wall balls
50 Burpees over the bar
25 Front squats
50 Burpees over the bar
75 Wall balls
100 Ski erg or Bike erg cals
FITNESS
With a partner -
AMRAP in 5 mins:
60 / 45 cal Assault Bike
Max Renegade Push Ups in remaining time
(working 1:1)
At 8 min mark -
AMRAP in 5 mins:
60 / 45 cal Row
Max Devil Press in remaining time
(working 1:1)
At 16 min mark -
AMRAP in 5 mins:
50 / 40 cal Echo Bike
Max Floor Press H Ups in remaining time
(working 1:1)
At 24 min mark -
AMRAP in 8 mins:
For max load
1 Sled Push
20 Flares after you lap
*Every time the team has done 1 lap the sled must get heavier
1 team per sled (min 4)
Nov 19 2020
Friday: Slow Burn..
CROSSFIT
STRENGTH
Power clean
* In 10 mins build to a heavy single
CONDITIONING
AMRAP in 16 mins of:
15 T2B
35 Double unders
10 Power cleans
FITNESS
With a partner and sharing the reps -
AMRAP in 25 mins of:
20 / 14 Row calories
18 Box jumps or Step ups
16 / 12 Bike erg calories
14 Hand release push-ups
12 / 8 Ski erg cals
10 Shuttle Runs
At 30 min mark
Sally Squats
Nov 18 2020
Thursday: Headstrong..
CROSSFIT
STRENGTH
Back squat 5 x 3 reps
* Lift every 3 mins and build to a heavy 3 rep
CONDITIONING
3 rounds of -
AMRAP in 3 mins:
Row 500m / 400m (2 min cut off)
Max Handstand push-ups
* rest 3 mins after each round
FITNESS
Every 6 mins x 5 rounds:
24 KB Swings
16 Slamballs
8 Burpees
Bike erg 400m
At 32 mins -
50 Bicycles
40 Side to sides
30 Single leg v-ups
20 Hollow rocks
1 min plank
Nov 17 2020
Wednesday: Quarter Mile..
CROSSFIT
CONDITIONING
10 rounds of:
Echo Bike quarter mile sprint
1-10 Burpee pull-ups
15 Ab mat sit-ups
* In the first round complete 1 Burpee pull-up, in the second 2 and so on..
Time cap 30 mins
FITNESS
In circuit style working 45 seconds on and 15 seconds off -
3 rounds of:
Min 1: MB sit up and throws
Min 2: Jumping Pull-up / Body Row
Min 3: Assault Bike Cals
Min 4: Bear Crawl Shuttle
Min 5: Rest
At 16 min mark
2 min 1:1 Frog Flurpees
At 20 min mark
3 rounds of:
Min 1: Wallballs
Min 2: Knee Tucks
Min 3: Assault Bike Cals
Min 4: Gorilla Walk Shuttles
Min 5: Rest
Nov 16 2020
Tuesday: Heavy Metal..
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 23 2020
Monday: Battery Check..
We are a week away from the next instalment of our 6WPA program (Monday 31st August) kicking off with an information night being held Monday 24th August at 7pm at the box. We have worked very closely with our partners on this program James and Emma Jensen from Australian Nutrition Centre and James will again be there to answer any curly nutrition, supplementation or wellness questions.
For those unfamiliar with our program the 6 WPA is a 6 week Performance Accelerator. It's where we look to dial in our performance indicators of training, nutrition, sleep, recovery and mobility to the highest possible level for 6 weeks. Often people can manage consistency with one of these important factors but the challenge of the 6WPA is to sustain all of those indicators with the reward... Improved Performance.
Now if you are wondering what we mean by performance well we are not just talking about being better in the gym.. Improved Performance to us also means looking better, feeling better and being able to carry out your everyday work and life tasks with renewed energy and vigour.
We have had some incredible results in the past and after the last couple of months being the way they have been I am really looking forward to seeing people throw themselves at this block and come out the other side with everything they want to achieve out of it.
The job this week is to make sure you are signed up and then you need to book in with James and Emma at ANC to get a body scan. This is a very important piece of the puzzle because it gives you hard data to compare not just this block but you will be to keep checking in to monitor your progress down the track as well. Follow the link to go online and book your spot and then be ready for next Monday's CrossFit session as it will serve as our fitness testing. https://australian-nutrition-centre.cliniko.com/bookings#service
CROSSFIT
CONDITIONING
5 rounds for time of:
Row 500m / 400m
Run 400m
* 25 min cap
ACCESSORY
At the 30 min mark -
2 sets of:
20 V-ups
30 Hollow rocks
40 Mountain climbers
50 2-count flutter kicks
* rest 60 seconds
FITNESS
In teams of 3 -
At 0 min mark
2 rounds each of:
15 cal Ski Erg
5 DB Devils Press
500m Bike Erg
*8min cap
At 10 min mark
100 H-ups as a team
At 15 min mark
2 Rounds each:
15 cal Ski Erg
5 DB Devils Press
500m Bike Erg
*8min cap
At 25 min mark
As a team 200 Air Squats
*Both DB's must be held
At 30 min mark
AMRAP in 5 mins:
Hollow Rocks
*Resting partners must hold DBs overhead
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 30 2020
Monday: Run - Row Combo..
We are back to running a pretty full schedule with outdoor CrossFit sessions now available at 5am, 6am, 7am, 8am, and 9am every morning. We are still limited to 10 people per class and bookings are compulsory. Don't panic if you are put onto a wait list.. just make sure you regularly check your email to see if you get bumped in or if we get to 5 people on the wait list we will look to add another class at that time slot. If you are looking to re-activate your membership just flick Aimee an email at [email protected]. Another 2 weeks and we will be back in the gym so stay tuned for further updates : )
CONDITIONING
3 rounds of -
AMRAP in 7 minutes:
Run 800m
Row 500m
Max T2B in remainder of time
* Rest 3 mins after each set
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
May 01 2020
Saturday: Downward Spiral..
CONDITIONING
3 rounds for time of:
600m run
50 Single arm KB or DB SDLHP
40 Single arm KB or DB Push press
30 Sit-ups
20 Burpees
* Time cap 36 mins
Apr 30 2020
Friday: Bindy..
CONDITIONING
12 rounds for time of:
5 Strict pull-ups
10 Hollow rocks
20 Jumping lunges
* 12 min cap
ACCESSORY
EMOM 10 of:
Min 1 - 50 Bicycles
Min 2 - 40 Ass ups
Min 3 - 30 Slides
Min 4 - 20 Single leg v-ups
Min 5 - 1 min plank hold
Apr 29 2020
Thursday: Ladder Run..
STRENGTH
Every 4 mins for 4 rounds:
7 Suitcase Deadlifts / arm
15 Supermans
1 min Wall sit
CONDITIONING
AMRAP ladder in 14 mins:
21 Double unders or Line hops
3 HSPU or 1 Wall walk
Run 100m
* Each round add 3 extra HSPU's or 1 Wall walk. E.g round 2 do 6 HSPU or 2 Wall walks.
Apr 28 2020
Wednesday: '150'
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
Tuesday: Some Gun Work..
STRENGTH
3 rounds for max reps of: (40 sec work - 20 sec rest)
Single arm DB strict press (right arm)
Single arm DB strict press (left arm)
Single arm DB Upright row (right arm)
Single arm DB Upright row (left arm)
Push-up
* Score reps for each movement and round
CONDITIONING
Every 2 mins for 5 rounds:
30 Flares
20 Box jump overs 24 / 20 "
10 Burpees
* Score time taken to complete each round
Apr 26 2020
Monday: Buddy Up..
CONDITIONING
Working with a partner complete -
8 rounds each of:
Run 100m
12 Alt DB snatch
Run 100m
12 Alt DB clean and jerk
* Alternate full rounds with your partner until 8 rounds each have been completed.
ACCESSORY
At 30 mins -
AMRAP in 7 mins of:
5 Strict T2B or Slow leg lowers
5 DB Turkish sit-ups / arm
30 second plank hold
Apr 24 2020
Saturday: Anzac Day Hero Workout - Akka
ANZAC DAY AUSTRALIAN HERO WORKOUT
Corporal Atkinson was a member of the Mentoring Task Force – Two and was from the 1 st Combat Engineer Regiment, 1 st Brigade in Darwin, Northern Territory. He was born in Hobart, Tasmania in 1988. He enlisting into the Australian Army in 2007 as a Combat Engineer. After completion of his basic training he was posted to the 1 st Combat Engineer Regiment, 1st Brigade in Darwin, The Northern Territory. Corporal Atkinson was recognised by his peers as an exuberant and natural leader who led from the front and always taking the most dangerous jobs for himself.
Corporal Atkinson is survived by his partner, brother, and parents."
|
Anzac Day Aussie Hero ‘Akka’ - A tribute to Corporal Richard Atkinson 10 rounds for time of: 22 Push-ups 22m Walking lunge 22 Air squats 22m Bear crawl 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 17 2020
Saturday: EMOM..
Min 2 - 20 Flares
Min 3 - 30 Walking lunges
Min 4 - 40 Striders
Min 5 - Run 200m
Min 6 - Rest
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
Tuesday: Firebreather..
CONDITIONING
For time:
100 Alternating DB Clean and jerk
* EMOM including the first minute perform 5 Burpees
Time cap 12 mins
Apr 12 2020
Monday: Easter Bash..
We hope everyone had an outstanding long weekend!! We are into another week of lockdown but that certainly doesn't mean we are taking the foot off the pace. We love seeing photos and videos of your workouts and it is awesome to see that this isolation period out of the gym hasn't deterred from getting your Fitness on whenever you can..
Don't forget we offer our Saturday Zoom class to anyone and everyone!! So if you have found that your motivation is lacking just a little at the moment and you need a little extra push in the right direction to help kickstart you again then make sure you check in with us on Saturday at 6am.
CONDITIONING
'The Easter Bash'
5 rounds for max reps of:
1 min DB Thrusters
1 min DB Step ups
1 min DB Devil press
1 min DB Sit-up
1 min 10m Shuttle run
1 min rest
Apr 10 2020
Saturday: Happy Easter!!
Happy Easter CFTSV!!
Have a safe weekend and take care of yourselves and your loved ones!
CONDITIONING
4 rounds for time of:
Run 200m
25 Burpees
Run 200m
After the second 200m run perform the midline movement that corresponds with the round you are in..
* Round 1 25 V-ups
* Round 2 50 Sit-ups
* Round 3 75 Hollow rocks
* Round 4 100 Bicycles
Time cap 25 mins
Apr 09 2020
Friday: CFTSV Lockdown Open 20.2
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
Apr 02 2020
Friday: CFTSV Lockdown Open 20.1..
We are excited to be running the CFTSV Lockdown Open starting with 20.1 tomorrow! We are going to release a workout each week for the next 4 weeks and thanks to the team at Competition Corner we have a leaderboard to keep track of everyone's progress. The competition is free to enter and all you need for 20.1 is a single DB of any weight. To register go to the link https://competitioncorner.net/events/3822 and use the password CFTSVStrong. Then make sure you have your score entered by 3pm Monday! If you have any questions message us on Facebook or email [email protected]. Can't wait to see all your scores!
CONDITIONING
CFTSV LOCKDOWN OPEN 20.1
AMRAP in 9 mins of:
4 Alternating DB snatch
10 Burpees over the DB
8 Alternating DB snatch
10 Burpees over the DB
12 Alternating DB snatch
10 Burpees over the DB
* Continue adding 4 reps to the DB snatch until the time cap is reached.
Movement Standards
Alternating DB snatch - The movement begins with both heads of the DB touching the ground. The DB must be moved in one motion from the ground to the overhead position. At the top of the movement the DB must be held overhead with the elbow, hips and knees fully extended. The DB must alternate hands and the athlete cannot switch hands until the DB is below the top of the head.
Burpee over the DB
The athlete will perform the Burpee lying lateral to the DB. At the bottom of the movement the chest and thighs must touch the ground. Any style of bringing the feet in and out may be used i.e. step in or jump in. The athlete will then jump directly over the DB with a two foot take off and landing. The athlete may jump side on or turn to face the DB.
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:
21 / 15 Bike erg calories
18 Air squats
15 KB swings 24 / 16 kg
12 Single arm DB Push press (6/arm) 22.5 / 15 kg
Feb 26 2020
Thursday: Skill Mesh..
CONDITIONING
Every 5 mins for 5 sets:
2 mins of cardio on any machine and at a moderate pace
Then in EMOM fashion at the 2 min mark
Min 3 - Strict pull-up x 3-10 reps
Min 4 - Strict HSPU x 3-10 reps
Min 5 - Hollow rock x 15 reps
Feb 25 2020
Wednesday: Time Bomb..
STRENGTH
Deadlift 5 x 3 reps
* Lift every 3 mins and reset on each rep.
CONDITIONING
For time:
30 / 20 Assault bike calories
40 Deadlifts 70 / 45 kg
50 Wall balls 20 / 14 lbs
* 8 min cap
Feb 24 2020
Tuesday: Drag Racer..
STRENGTH
Press 5 x 7 reps
* Lift every 2.30 mins and hold across for all sets.
CONDITIONING
3 rounds for time of:
60 Drag rope Double unders
12 STO 52.5 / 35 kg
9 T2B
* 10 min cap
Feb 23 2020
Monday: Shuttle Bus..
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'
1-10 Squat cleans 85 / 55 kg
10-1 Strict HSPU
* 17 min cap
Jan 01 2020
Wednesday: Happy New Year!!
Happy New Year CFTSV!!
Rest up today and get ready to rumble in 2020..
We are back on deck Thursday with our regular schedule!!
Dec 30 2019
Tuesday: New Years Eve Hero Tribute..
Classes for New Years Eve are 5am, 6am, 7am and 9.30am.
We are closed for New Years Day.
Have a fantastic New Years Eve, stay safe and we will see you in 2020!!
CONDITIONING
4 rounds for time of:
31 Shoulder to overhead 45 / 30 kg
Run 400m
12 Thrusters 45 / 30 kg
Row 500m
* 36 min cap
This New Years Eve workout gets its inspiration from the hero workout Richard Vanhine. Richard Vanhine was a FDNY who tragically lost his life on September 11 2001 attempting to rescue stranded victims in the World Trade Centre.
Dec 29 2019
Monday: 'Sham Shuttle'
This week is Hero week.. So that means lots of chunky workouts to sink your teeth into as you recover from Christmas and brace for New Years..
For this workout 'Sham' we have made a couple of variations to the original workout to fit in with the rest of our week. With that in mind it looks a little different to the original but the essence is still there and the motivation still comes from the original workout and it is very important to recognise that.
CONDITIONING
'Sham' (CFTSV variation)
7 rounds for total time:
11 Deadlifts @ Bodyweight
10 x 10m Shuttle sprints
rest 60 seconds after each round
* Time cap 20 mins
* Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.
Dec 27 2019
Saturday: 'Coffland'
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
Dec 05 2019
Friday: 'Lynne'
STRENGTH
'Lynne'
5 rounds for max reps of:
Bench press @ Bodyweight
Pull-ups
* 30 min clock
Dec 04 2019
Thursday: D-Ball Mania..
STRENGTH
5 rounds of:
30 seconds max reps D-Ball Ground to shoulder
30 seconds D-Ball hold
rest 2 mins
ACCESSORY
EMOM 10 of:
Min 1 - 20 KB swings 24 / 16 kg
Min 2 - Double unders
* choose a number of Double unders that can be repeated each round and done unbroken.
Dec 03 2019
Wednesday: Dig Deep..
STRENGTH
Press 5 x 3 reps
* Lift every 2 mins and build to a heavy 3 rep
CONDITIONING
5 rounds for time of:
21 DB Thrusters 22.5 / 15 kg
15 Burpees to a touch
* 20 min cap
Dec 02 2019
Tuesday: Speed Boat..
CONDITIONING
AMRAP in 15 mins of:
1 Rope climb
12 DB snatches 22.5 / 15 kg
20 / 14 Calorie row
ACCESSORY
At 20 mins -
Every 2 mins x 5 sets:
Sled drag 20m
Nov 30 2019
Monday: Find you run legs..
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!
CONDITIONING
For time:
50 / 40 Calorie row
then
10 rounds of -
6 OH squats 52.5 / 35 kg
7 T2B
8 Burpees over the bar
* 25 min cap
Nov 26 2019
Wednesday: CrossFit Total..
STRENGTH
'CrossFit Total'
1 rep max Back squat
1 rep max Press
1 rep max Deadlift
Nov 25 2019
Tuesday: Tabata Cardio!
CONDITIONING
Tabata of:
Row
Bike erg
Ski erg
Sled push
* Work 20 seconds on and 10 seconds off for 8 rounds at each movement. 2 mins rest between movements. Record lowest score.
Nov 23 2019
Monday: 'Helen'
Test Week..
The year has just over a month to go and there will be lots of people heading away for holidays so before that happens we are going to sneak in some testing this week to benchmark our progress. So look out for those this week on Monday (Helen), Wednesday (CrossFit Total) and Friday (Fran).
Don't forget this weekend is Class Wars too!! Kick off will be 6am so come in your team colours ready to roll.
CONDITIONING
'Helen'
3 rounds for time of:
Run 400m
21 KB swings 24 / 16 kg
12 Pull-ups
ACCESSORY
Every 3 mins for 3 sets:
5 Ab wheel rollouts
10 Hollow rocks
20 Ab mat sit-ups
30 sec plank
Nov 22 2019
Saturday: Break Dance..
CONDITIONING
For time:
180 Wall balls
120 Bike calories
60 Deadlifts 120 / 80 kg
* Every 4 mins run 200m together including at the beginning of the workout. Share reps anyhow but complete in order.
Time cap 40 mins
Nov 21 2019
Friday: Skill Day..
STRENGTH
EMOM 12 of:
Min 1 - Strict pull-up x 3-8 reps
Min 2 - Strict HSPU x 3-8 reps
Min 3 - Hollow hold x 30 seconds
CONDITIONING
Every 3 mins for 4 sets:
15 / 10 Ski calories
20 DB snatch 22.5 / 15 kg
30 Double unders
Nov 20 2019
Thursday: Front squats..
STRENGTH
Front squat 5 x 5 reps
* Lift every 3 mins and hold across
CONDITIONING
AMRAP in 14 mins of:
6 DB step overs 24 / 20 " @ 22.5 / 15 kg
12 / 10 Calorie row
20m Sled push
Nov 19 2019
Wednesday: Slippery Slope..
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.
Oct 31 2019
Friday: Some Strict Stuff..
This Saturday we host our very first Olympic Weightlifting competition. We are still running our normal CrossFit timetable but we will have a number of our fabulous members competing in the competition and would love to see as many folks as possible stick around and watch the guys and gals throw some weight around. A big shout out to Head Coach Bryce who has programmed and coached his band of loyal lifters over the last couple of months and seen some awesome progress.
The action will begin around 9am and we can't wait to see the Thunder Barbell crew in action!!
CONDITIONING
Every 4 mins for 5 sets:
5 Strict pull-ups
10 Strict burpees
150m Row sprint
Oct 30 2019
Thursday: Legs Alive..
STRENGTH
Back squat 7 x 2 reps
* Lift every 3 mins and build to a heavy set of 2
CONDITIONING
AMRAP in 8 mins of:
Max Bike erg calories
* Work in teams of 4
Oct 29 2019
Wednesday: This.Will.Burn.
STRENGTH
Push jerk 5 x 5 reps
* Lift every 3 mins and hold across
CONDITIONING
3 rounds for time of:
25 DB Push press 22.5 / 15 kg
75 Double unders
* 12 min cap
Oct 28 2019
Tuesday: Backside Down..
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
Oct 25 2019
Saturday: Quartet Quandary..
CONDITIONING
In teams of 4 -
20 rounds of:
7 Hang power cleans 70 / 45 kg
7 Lateral burpees over the barbell
7 STO 70 / 45 kg
* Athlete 1 and 2 runs 400m while athlete 2 and 3 alternate movements and complete rounds of workout. When athlete 1 and 2 get back they swap with 2 and 3 go out on the run. Continue until all 20 total rounds are complete.
Oct 24 2019
Friday: The Power of Zeus..
STRENGTH
EMOM 10 of:
1 Power snatch + 1 OH squat
* Build across the 10 sets.
CONDITIONING
3 rounds for max reps of:
1 min DB snatch 22.5 / 15 kg
1 min Zeus rope Double unders
1 min T2B
1 min Assault bike calories
1 min rest
Oct 23 2019
Thursday: Behind Bars..
CONDITIONING
AMRAP in 12 mins of:
15 / 12 Row calories
12 Front squats 45 / 30 kg
9 Strict press 45 / 30 kg
ACCESSORY
At 20 mins -
Every 2 mins for 5 sets:
Double sled push 75 / 50 kg
Oct 22 2019
Wednesday: Ladder descent..
STRENGTH
Deadlift 5 x 3 reps
* Lift every 3 mins and hold across.
CONDITIONING
27-24-21-18-15-12-9 reps of:
KB swing 24 / 16 kg
Box jump 24 / 20 " (step down)
* 16 min cap
Oct 21 2019
Tuesday: Run Cindy..
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'
Oct 18 2019
Saturday: As the Crow Flies..
Reminder there are no classes tonight due to the running of Friday Night Lights.
CONDITIONING
In teams of 3 -
For time:
Row 3k
200 Plate GTO 25 / 20 kg
100 T2B
50 KB Thrusters 24 / 16 kg
25 Rope climbs
Oct 17 2019
Friday: Round 2..
Friday Night Lights is back on again this week so that means no afternoon classes again. If you are competing make sure you sign yourself into a heat and be there around 5pm for the workout brief.
The Tribe Cafe will be pumping and the action will be hot so come down and support our athletes for 20.2!!
STRENGTH
EMOM for 12 mins:
Min 1 - Strict HSPU x 1-10 reps
Min 2 - Bar muscle up x 1-5 reps
Min 3 - Hollow hold x 30 seconds
CONDITIONING
AMRAP in 12 mins of:
Run 200m
12 Burpees
21 OH Squats 45 / 30kg
Oct 16 2019
Thursday: Round and round..
STRENGTH
Every 2 mins for 10 sets:
1 Power clean + 1 Hang squat clean + 1 Squat clean
* Build first 5 sets and then hold 5 sets at heavy.
CONDITIONING
5 rounds for time:
5 Deadlifts 120 / 80 kg
50 Double unders
* 10 min cap
Oct 15 2019
Wednesday: Chase em down..
STRENGTH
Press 5 x 2 reps
* Lift every 3 mins and hold across
CONDITIONING
In teams of 4 -
3 rounds each of:
15 / 12 Assault bike calories
9 CTB pull-ups
6 STO 70 / 45 kg
* Next person leaves when person in front finishes assault bike. Can't move forward until person in front completes movement.
Oct 14 2019
Tuesday: Long and Dirty..
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
Oct 07 2019
Tuesday: Strictly Speaking..
* DON'T FORGET YOUR LONG SOCKS FOR ROPE CLIMBS!
STRENGTH
Bench press 5 x 8 reps
* Hold across.
CONDITIONING
AMRAP in 14 mins of:
1 Rope climb
6 Pistol squats / leg
9 Strict pull-ups
12 Strict ring dips
Oct 04 2019
Monday: Public Holiday and Quick Update!!
Just a reminder that this coming Monday 7th October is a Public Holiday and we will be running classes at 4pm, 5pm and 6pm.
Monday evening also marks the beginning of our expanded Fitness program with a 6pm class. Following that we will have Fitness classes on Tuesday at 6pm, Wednesday at 5am and 6pm, Thursday at 6pm and Friday at 5am so there are heaps of opportunities to get your cardio on and step things up!
We have just released the details of our latest 6WPA challenge "The Summer Shred" with an info and testing day to be held on Saturday 19th October at 8.30am. Sign up to the challenge is $120 and includes pre and post testing, InBody scan before and after, extras, a Sunday Sweat sesh and plenty of other stuff. This does not include your regular CrossFit or Fitness membership. You can register online or at the front desk with one of the coaches!
Lastly, for the next 6 weeks Monday and Wednesday afternoons from 4pm-5.30pm the extras area will be a little hectic with the start of our Phoenix Performance Academy kids. Everyone is still more than welcome to utilise open gym for their extras but just a heads up the platform area and little rig will be crazy with kids so best option is the main gym floor. Thanks for your understanding and support!!
CONDITIONING
In teams of 3 -
For time:
Run 1k
50 Synchro Burpees
50 Synchro T2B
GTO (accumulate 2500 kg / 1800 kg)
50 Synchro T2B
50 Synchro Burpees
Run 1k
* Two athletes working on synchro movements while other rests.
Barbell options -
36 reps @ 70 / 50 kg
42 reps @ 60 / 42.5 kg
50 reps @ 50 / 35 kg
56 reps @ 45 / 32.5 kg
60 reps @ 41 / 30 kg
Oct 04 2019
Saturday: '100 Club'
Oct 03 2019
Friday: '15.5'
STRENGTH
Thruster 10-8-6-4-2 reps
* Lift every 2 mins and build to a heavy set of 2 reps
CONDITIONING
'15.5'
27-21-15-9 of:
Row calories
Thrusters 45 / 30 kg
Oct 02 2019
Thursday: 'Nate'
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
* 14 min cap
Sep 25 2019
Thursday: Some Hard Time..
CONDITIONING
AMRAP in 18 mins of:
40m Dead ball carry
20 KB swings 24 / 16 kg
200 / 175m Ski erg
20 Ab mat sit-ups
40m Sled push (heavy)
Sep 24 2019
Wednesday: A Little Pushin' and a Pullin'
STRENGTH
Split jerk 10 x 1 rep
* Lift every 90 seconds and build to a heavy single
CONDITIONING
For time:
20 HSPU
30 Pull-ups
40 Push-ups
50 / 40 Calorie row
40 Push-ups
30 Pull-ups
20 HSPU
* 16 min time
Sep 23 2019
Tuesday: Power Out..
STRENGTH
Power clean 7 x 2 reps
* Lift every 2 mins and build to a heavy 2 rep. Reset on each rep
CONDITIONING
3 rounds for max reps of:
2 min Bike erg calories
2 min Burpees
2 min Power cleans 62.5 / 45 kg
2 min rest
* Score is total reps
Sep 21 2019
Monday: The Mincer..
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
Wednesday: Bag full of goodies..
CONDITIONING
Every 5 mins for 5 sets:
5 Power snatch 45 / 30 kg
10 OH squats 45 / 30 kg
15 Hang power cleans 45 / 30 kg
20 / 12 Calorie ski
50 Double unders
ACCESSORY
At 30 mins -
5 sets of:
20m Heavy Sled push
Sep 16 2019
Tuesday: On the Chase..
STRENGTH
Push press 10-8-6-4-2 reps
* Lift every 3 mins and lift as heavy as possible on each set.
CONDITIONING
In teams of 4 and in conga style -
21-18-15-12 of:
Assault bike or Bike erg calories
KB swings 32 / 24 kg
Pull-ups
Wall balls 20 / 14 lbs
* Person behind cannot move forward until station in front has been cleared.
Sep 15 2019
Monday: Border Crossing..
CONDITIONING
4 rounds for time of:
Run 400m
9 Burpee box jump overs 24 / 20 "
21 Walking lunges
9 Burpee box jump overs 24 / 20 "
21 Walking lunges
* 22 min cap
ACCESSORY
At 27 mins -
3 rounds for quality:
30 seconds GHD hold
30 MB side to sides
10 Ab wheel rollouts
Sep 12 2019
Friday: Some Open Practice..
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
May 31 2019
Saturday: Quick Flip..
CONDITIONING
AMRAP in 25 mins of:
1 Rope climb
7 Clean and jerks 50 / 35 kg
Sprint 200m
* rest 60 seconds after each round
May 30 2019
Friday: Got Bite..
STRENGTH
Overhead squat 5 x 3 reps
* Lift every 3 mins and build to a heavy 3 rep.
CONDITIONING
21-15-9 of:
Overhead squat 52.5 / 35 kg
* 15 / 10 Assault bike calories after each round.
May 29 2019
Thursday: Bells and Drags..
STRENGTH
Every 4 mins for 5 sets:
5 DB Renegade rows
10 DB Front rack alternating lunges
20 Ab mat sit-ups
CONDITIONING
AMRAP in 10 mins:
Sled pulls
* Work in groups of 4-5 and rotate through.
May 28 2019
Wednesday: Split jerks..
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
May 24 2019
Saturday: Loaded Bases..
CONDITIONING
In teams of 3 -
For time:
Run 800m
100 CTB pull-ups
Run 400m
100 Burpees over the bar
Bike erg 5km
100 Burpees box jump overs
Run 400m
100 T2B
Run 800m
May 23 2019
Friday: Body Armour..
CONDITIONING
5 rounds for time of:
9 Deadlifts 62.5 / 45 kg
5 Squat cleans 62.5 / 45 kg
3 Thrusters 62.5 / 45 kg
ACCESSORY
5 sets of:
20 Hip extensions
20m Bear crawl (slow)
May 22 2019
Thursday: Practice Day..
STRENGTH
EMOM for 12 mins:
Min 1 - Strict Pull-ups x 4-10 reps
Min 2 - Strict HSPU x 1-10 reps
Min 3 - 30 seconds of Roll to Candlestick to Deck squat
CONDITIONING
Every 4 mins for 5 sets:
20 / 15 Calorie Assault bike
Max unbroken set of Kipping HSPU
May 21 2019
Wednesday: Snatch Capacity..
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 26 2019
Saturday: 'ADF Appreciation Day'
We know Anzac Day is a massive day for all our Defence personnel so we wanted to make sure you guys didn't miss out and we are putting on the Aussie Hero workout 'Langley'.
This is our way of showing our appreciation for what you and the rest of the ADF past and present do for our great country. It is odd how suffering through a crazy workout is how we say thank you but it is a great way to get some perspective on life and that 30 or 40 mins of hurt is nothing compared to the ultimate price paid by our heroes.
Today we honour SGT Todd Matthew Langley who was serving with the Special Operations Task Group in Afghanistan when he was tragically killed on July 4 2011.
CONDITIONING
'Langley'
4 rounds for time of:
Run 800m
20 Pull-ups
30 Push-ups
50 Squats
* Follow the link to find out more about this great Australian
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 24 2019
Thursday: Anzac Day Hero WOD 'Turns'
Anzac Day is a very special occasion for many people and particularly so here at CrossFit Townsville where we have many great men and women who serve our country as part of the Australian Defence Force. It is tradition on these days to honour a great warrior and today we pay tribute to Australian soldier SGT Ian 'Turns' Turner.
We know Anzac Day is a big day for all our Defence personnel and they might not get to the box so we are backing up with another Aussie hero 'Langley' on Saturday in what we are going to call our 'Defence Appreciation Day'.
Lest we Forget..
CONDITIONING
'Turns'
5 rounds for time of:
15 Push press 50 / 35 kg
21 Front squat 50 / 35 kg
Run 400m
* See the link to read about this great Aussie.
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
Apr 12 2019
Saturday: Big Hero 6..
CONDITIONING
In teams of 6 and in conga style -
AMRAP in 30 mins of:
20 / 12 Calorie Assault bike
15 Plate overhead walking lunges 25 / 15 kg
10 Wall balls 20 / 14 lbs
5 Power cleans
1 Rope climb
Apr 11 2019
Friday: Taking Sides..
STRENGTH
Front squat 5 x 3 reps
* Lift every 3 mins and build to a heavy 3 rep
CONDITIONING
3 rounds for time of:
Run 400m
20 Lateral burpees over the barbell
10 Thrusters 52.5 / 35 kg
* 15 min cap
Apr 10 2019
Thursday: Practice Makes Perfect..
STRENGTH
EMOM for 16 mins:
Min 1 - Max in 25 seconds Toes through Rings
Min 2 - Max in 25 seconds Strict Ring dips
Min 3 - Max in 25 seconds Strict Pull-ups
Min 4 - Max in 30 seconds Alternating pistol squats
CONDITIONING
For time:
100 Double unders
50 Toes to bar
100 Double unders
50 Pull-ups
* 12 min cap
Apr 09 2019
Wednesday: Erg out..
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
Mar 25 2019
Tuesday: Run for it..
CONDITIONING
5 rounds for total time of:
Run 300m
rest 30 seconds
Run 200m
rest 20 seconds
Run 100m
rest 3 mins
ACCESSORY
3 sets of:
7 Ab wheel rollouts
21 V-ups
Mar 24 2019
Monday: '19.5'
So it's Thrusters and CTB pull-ups again as our final test for the 2019 Open. There was plenty of speculation around what would be programmed given the fact we tested pulling strength last week with Bar muscle-ups but true to their 'F-You World' attitude HQ has kept with tradition by giving us a Fran style couplet. Only difference on this one is the volume is more than double Fran which makes this workout a test of stamina and strategy.
Whether you are re-doing or not please give consideration to your hands as we need them this weekend for our Saturday moving WOD haha. But seriously manage the volume with some smarts and some thought around not ruining your training week because you are being stubborn.
Thanks to all that attended our Friday Night Lights.. that's competitors, judges and spectators. It's because of you guys that our FNL is like no other with its electric atmosphere and cauldron like feel.
In all this year we had 123 CFTSV athletes register for the Open - our best number ever!!!!!!! The good news is that there are plenty of other opportunities for you to explore your competitive side with the Allstar Alliance Online Pairs next on the agenda followed in July by the Allstar Alliance Townsville event which will this year be held in our very own facility. Then there is Twins in September and finally the Open (again) in its new place in October.
For now though let's get after 19.5!
CONDITIONING
'19.5'
33-27-21-15-9 reps for time of:
Thrusters 43 / 30 kg
Chest to bar pull-ups
Mar 22 2019
Saturday: Return Serve..
CONDITIONING
In teams of 2 -
Row 35 / 25 Row calories each
then
Alternating full rounds with your partner
15 Deadlifts 52.5 / 35 kg
10 Lateral burpees over the barbell
5 Clean and jerks 52.5 / 35 kg
* While partner 1 works through triplet, partner 2 accumulates Wall balls. Partners continue swapping until 250 Wall balls are completed.
then
35 / 25 Row calories each
Mar 21 2019
Friday: Battle Ground..
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
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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
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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
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Mar 18 2019
Tuesday: Jam Sandwiches
CONDITIONING
Every 5 mins for 5 sets:
Run 300m
15 Push jerks 52.5 / 35 kg
Run 300m
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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
Feb 08 2019
Saturday - Sprint Team
CONDITIONING
In teams of 2 -
0-5 mins: Run 400m each in relay style
5-10 mins: 60 Burpee box jump overs 24/20"
10-15 mins: Run 400m each in relay style
15-20 mins: 70 DB Front squats 22.5/15kg
20-25 mins: Run 400m each in relay style
25-30 mins: 80 CTB pull-ups
30-35 mins: Run 400m each in relay style
Feb 07 2019
Friday - It's a Ladder
STRENGTH
A. Deadlift 7 x 3 reps
* Every 3 mins and hold at approx. 87.5%
CONDITIONING
B. AMRAP in 7 mins of:
3 Alternating DB snatch 22.5/15kg
3 Wall balls
6 Alternating DB snatch 22.5/15kg
6 Wall balls
etc...
Feb 06 2019
Thursday - A Different View
SKILL
Handstand walking practice
CONDITIONING
A. For max reps:
3 mins Assault bike calories
1 min rest
3 mins Double unders
1 min rest
3 mins Row calories
1 min rest
3 mins Ab mat sit-ups
Feb 05 2019
Wednesday - Hang Tough
STRENGTH
A. EMOM for 10 mins:
Hang power clean x 2 reps
*Build to a heavy 2 rep
CONDITIONING
B. AMRAP in 20 mins:
5 Thrusters 45/30kg
7 Hang power cleans 45/30kg
10 SDLHP 45/30kg
Feb 04 2019
Tuesday - Big Press Day
STRENGTH
A. Press 7 x 3 reps
*Lift every 3 mins and hold across at approximately 87.5%
CONDITIONING
B. For time -
30-20-10 reps of
T2B
Burpees
*10 min cap
Feb 03 2019
Monday: "Breathless"
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”
28-40 mins
3 rounds each of:
21/15 Calorie row
15/10 Calorie bike
Jan 31 2019
FRIDAY: 15.1
CONDITIONING
A. "15.1"
On a 15 min clock -
AMRAP in 9 mins of:
15T2B
10 Deadlifts 52.5/35kg
5 Snatches 52.5/35kg
At 9 mins -
1 rep max Clean and Jerk
*6 min cap
Jan 30 2019
Thursday: 'Air Squat Annie'
STRENGTH
Back squat 7 x 3 reps
* Lift every 3 mins and hold at approx. 87.5%
CONDITIONING
'Air Squat Annie'
50-40-30-20-10 reps of:
Double unders
Air squats
* 8 min cap
Jan 30 2019
Wednesday: Grind..
CONDITIONING
AMRAP in 20 mins of:
1 min Assault bike at very high intensity
* Goal is 30 / 21 Calories
then in any order:
30m Walk lunge
20 Ab mat sit-ups
30m Sled push 60kg
* Open up with a bike effort then work through the other 3 movements at a consistent pace before moving back for a bike effort. We are not too worried about how many rounds are completed.. instead our focus is on the quality of our bike efforts.
Jan 29 2019
Tuesday: Deadlift day..
STRENGTH
Deadlift 5 x 5 reps
* Lift every 3 mins and hold at approx. 82.5%
CONDITIONING
3 rounds each for time of:
21 / 15 Calorie row
15 Lateral burpees
9 Push jerks 62.5 / 45 kg
* rest 2 mins after each round
Jan 28 2019
Monday: Public Holiday = Aussie Hero
Classes today for the Australia Day Public Holiday are 4pm, 5pm and 6pm.
Classes will be capped and there is no guarantee you will be able to slide in on the day so please sign in : )
In true CFTSV fashion we will be honouring two Australian servicemen with the Australian Hero WOD
'McDonald and Gallagher'
A little insight into these great men....
PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.
McDonald enjoyed the heavy lifts such as front squats, and was known to swing up a kettlebell. Strength was his game. Therefore, the front squat and kettlebell swings are for him.
PTE Galagher was a man who loved his metabolic conditioning workouts. He was fast, strong,
and quick to find a pull up bar for his fitness programming. The pull-ups and 200m run are for him.
Lest we forget..
In a team of 2 -
2 rounds for time of:
200m run
16 KB swings 24 / 16 kg
16 Pull-ups
16 Front squats 50 / 35 kg
200m run
14 KB swings 24 / 16 kg
14 Pull-ups
14 Front squats 50 / 35 kg
200m run
12 KB swings 24 / 16 kg
12 Pull-ups
12 Front squats 50 / 35 kg
* Alternating rounds with your partner. E.g. P1 does 200m run, 16 KB swings, 16 Pull-ups, 16 Front squats then tags P2 who does the round of 14 reps. Continue in this fashion for 2 rounds.
Jan 26 2019
Saturday: 'Australia Day'
MONDAY IS THE AUSTRALIA DAY PUBLIC HOLIDAY AND WE WILL BE RUNNING CLASSES AT 4PM, 5PM AND 6PM. PLEASE SIGN IN ONLINE..
DON'T FORGET TO BRING LONG SOCKS FOR SATURDAY'S WORKOUT!!
CONDITIONING
In teams of 2 -
AMRAP in 26 mins:
1 Rope climb
7 Deadlifts 102.5 / 70 kg
8 Lateral burpees over the bar
8 Toes to bar
* Alternate full rounds with your teammate.
Jan 25 2019
Friday: '17.5' Thruster and Double unders..
CONDITIONING
'17.5'
10 rounds for time of:
9 Thrusters 45 / 30 kg
35 Double unders
* 20 min cap
ACCESSORY WORK
5 sets of:
20m D-Ball carry
Jan 24 2019
Thursday: Bodyweight Ladder..
STRENGTH
Press 5 x 5 reps @ 82.5%
* Lift every 3 mins and hold across
CONDITIONING
AMRAP in 12 mins of:
1 Strict pull-up
2 Push-ups
3 Ab mat sit-ups
* After each round add 1 rep to the pull-up, 2 reps to the push-up and 3 reps to the sit-up.
Jan 23 2019
Wednesday: Quad Control..
STRENGTH
EMOM for 10 mins:
Power clean x 1 rep
* Build
CONDITIONING
In groups of 4 -
4 rounds of:
15 / 10 Calorie bike
15 Power cleans 52.5 / 35 kg
15 Burpees
15 / 10 Calorie row
* Complete each round as fast as possible!! Next athlete begins when athlete in front completes Power cleans.
Jan 22 2019
Tuesday: Back squats..
STRENGTH
Back squat 5 x 5 reps @ 82.5%
* Lift every 3 mins and hold across
CONDITIONING
AMRAP in 10 mins of:
10 T2B
15 Box jumps 24 / 20" (must step down)
20 Wall balls 20 / 14 lbs
Jan 21 2019
Monday: Start up..
THANK YOU TO ALL THOSE THAT TURNED OUT TO THE PIG THROWDOWN ON SATURDAY MORNING. THE PIG WAS BLOWN AWAY BY THE SUPPORT AND COULD NOT BE MORE APPRECIATIVE!!
SPECIAL MENTION TO THOSE THAT ARE STILL FRESH IN OUR RANKS THAT GOT INVOLVED AND HAD A GO AT COMPLETING 3 VERY CHALLENGING WORKOUTS WITHIN A COUPLE OF HOURS.
IT IS NOT SOMETHING WE WANT YOU TO DO VERY OFTEN BUT IT IS A FANTASTIC WAY TO PUT YOUR FITNESS TO THE TEST AND BE INSPIRED TO CONTINUE YOUR JOURNEY AND BE READY FOR THE NEXT OPPORTUNITY THAT COMES BY TO BENCHMARK YOUR PROGRESS.
CONDITIONING
Every 4 mins x 6 sets:
Run 400m
* Goal is 10-15 sec quicker than mile pace from last week.
ACCESSORY
At 28 mins -
For quality:
50 KB swings 24 / 16 kg
50 Pull-ups
* Partition anyhow.
Jan 17 2019
Workout 3 - PIG Throwdown..
Time for Workout 3 in Saturday's PIG Throwdown... The first two workouts have looked juicy but this last one is a Pig special!
Don't forget to register prior to Saturday to help give us an idea on numbers and heat allocations. Rego is $20 payable at the front desk on Saturday morning.
Breakfast is being sponsored by one of our legendary members Troy Standley who is a local real estate agent with a massive man crush on the Pig and wanted to help out. Thank you champion!!
Now to the Workout...
Workout 3
Beginner
AMRAP in 7 mins:
3 DB Deadlifts 15 / 10 kg
3 DB Power cleans 15 / 10 kg
3 DB Clean and jerks 15 / 10 kg
15 Abmat sit-ups
3 DB Strict press 15 / 10 kg
3 DB Push press 15 / 10 kg
3 DB Thrusters 15 / 10 kg
15 Body rows
* There will be an option to use one DB on any of the movements and do twice the reps.
Intermediate
AMRAP in 7 mins:
3 DB Deadlifts 15 / 10 kg
3 DB Power cleans 15 / 10 kg
3 DB Clean and jerks 15 / 10 kg
10 T2B or 20 Knee tucks
3 DB Strict press 15 / 10 kg
3 DB Push press 15 / 10 kg
3 DB Thrusters 15 / 10 kg
10 Pull-ups or 20 Jumping pull-ups
Advanced
AMRAP in 7 mins:
3 DB Deadlifts 22.5 / 15 kg
3 DB Power cleans 22.5 / 15 kg
3 DB Clean and jerks 22.5 / 15 kg
15 T2B
3 DB Strict press 22.5 / 15 kg
3 DB Push press 22.5 / 15 kg
3 DB Thrusters 22.5 / 15 kg
15 CTB pull-ups
Jan 17 2019
Friday: Helen..
Just a reminder this Saturday we don't have normal classes and instead we have our PIG Throwdown which is our fundraiser for Jordan who is off to Cape Town in a couple of weeks to compete in the Fittest in Cape Town CrossFit sanctional. The PIG Throwdown will be 3 workouts and we have 3 levels to accomodate all abilities. All you need to do is jump on to the app and register in whatever level you feel most comfortable. We will kick off at 6.30am and it will run until around 11. We are supplying some fruit for in between workouts and a BBQ brunch at the end (all 6WPA approved). All we ask is you donate $20 to help the Pig on his way. Thank you for your continued support!!
CONDITIONING
3 rounds for time of:
400m run
21 KB swings 24 / 16 kg
12 Pull-ups
ACCESSORY WORK
Working with a partner 1:1 -
3 sets of:
200m Farmers carry
* Partner does 25 Hollow rocks
Jan 16 2019
Wednesday: Crossfit Total..
This is a great opportunity to test our current numbers in the Squat, Press and Dead and set some goals to work towards. We are limited by time in this session so come prepared with a plan and spend some time mobilising prior to ensure you are ready to roll. You will get 3 true attempts at each lift where your first lift is a lift you know you can get, your second lift equal to or close to a PR and your third lift hopefully setting a new PR.
STRENGTH
'CrossFit Total'
On a running clock find -
0-20 mins: 1 RM Back squat
20-30 mins: 1 RM Press
30-45 mins: 1 RM Deadlift
* Athletes have 3 attempts at each movement to find a 1 rep max
Jan 16 2019
Thursday: Partner Pain Train..
CONDITIONING
Working in pairs -
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
Jan 16 2019
Workout 2 - Pig Throwdown
Hopefully you have had a little time to digest workout number 1.. Let's take a look at workout 2 for Saturday's Pig Throwdown and the picture to the side is what we are all likely to look like.. Don't forget to sign in to a class on the app with the level that best suits your ability. Talk to the coaches if you are unsure.
Workout 2
Beginner
On a 9 minute cap:
Death by Jump Lunge
Minute 1 - 3 Jump lunges
Minute 2 - 6 Jump lunges
Minute 3 - 9 Jump lunges
Minute 4 - 12 Jump lunges
Minute 5 - 15 Jump lunges
Minute 6 - 18 Jump lunges
Minute 7 - 21 Jump lunges
Minute 8 - 24 Jump lunges
Minute 9 - Max Jump lunges
* Start every minute with 8 / 6 Kneeling push-ups
Intermediate
Death by KB Goblet Jump Lunge 12 / 8 kg
Minute 1 - 3 Jump lunges
Minute 2 - 6 Jump lunges
Minute 3 - 9 Jump lunges
Minute 4 - 12 Jump lunges
Minute 5 - 15 Jump lunges
Minute 6 - 18 Jump lunges
Minute 7 - 21 Jump lunges
Minute 8 - 24 Jump lunges
Minute 9 - Max Jump lunges
* Start every minute with 8 / 6 Full push-ups to 1 ab mat
Advanced
Death by KB Goblet Jump Lunge 16 / 12 kg
Minute 1 - 3 Jump lunges
Minute 2 - 6 Jump lunges
Minute 3 - 9 Jump lunges
Minute 4 - 12 Jump lunges
Minute 5 - 15 Jump lunges
Minute 6 - 18 Jump lunges
Minute 7 - 21 Jump lunges
Minute 8 - 24 Jump lunges
Minute 9 - Max Jump lunges
* Start every minute with 8 / 6 Full push-ups
Jan 15 2019
Saturday: The Pig Throwdown....
This Saturday is our fundraiser for Jordan as we celebrate his qualification for The Fittest in Cape Town with the first ever 'PIG Throwdown'. Jordan has written 3 workouts with 3 levels for all CFTSV members to come down and have a crack at. There will be a base level, an intermediate level and an advanced level. The most important thing to remember is that the morning is 100% about participation. This is an opportunity to have some fun and test yourself with 3 short and spicy workouts. To be involved jump online and sign in to one of the Saturday classes (beginner, intermediate or advanced). We would like to be able to lock down heats Friday arvo so the sooner you can sign in to one of those options the better. Workout 1 has been listed below in each category. Read through carefully to decide what level will best suit your ability. If you are still unsure come and see one of the coaches and we will steer you in the right direction. Workout 2 will be released tomorrow and Workout 3 on Thursday.
Some fruit and a late breakfast will be supplied and all we ask is that you pay $20 at the front desk to go towards Jordan's trip. We thank you once again for your amazing support and look forward to seeing you on Saturday!
WORKOUT 1
Beginner
3 rounds of:
2 mins 30 on - 30 seconds off -
9 Shuttle runs
6 Renegade row burpees 15 / 10 kg
3 DB front squats 15 / 10 kg
Max single skips
Intermediate
3 rounds of:
2 min 30 on - 30 seconds off -
9 Shuttle runs
6 Devil press 15 / 10 kg
3 DB front squats 15 / 10 kg
Max Double unders
Advanced
3 rounds of:
2 mins 30 on - 30 seconds off -
9 Shuttle runs
6 Devil press 22.5 / 15 kg
3 DB front squats 22.5 / 15 kg
Max Double unders
* Score in this workout is total Double unders across 3 rounds
Jan 13 2019
Monday: Test Week...
The New Year has well and truly kicked off and it's time for us get some data points on our fitness. So this week we will give you guys the opportunity to check in with your running conditioning with a 1 mile test, your max strength with the 'CrossFit Total' and your capacity to put it altogether in the classic CrossFit benchmark 'Helen'. Look our for those throughout the week but Monday is Runday so bring the joggers and get ready to attack!!
CONDITIONING
On a continuously running clock -
At 0:00
Run 1 mile (Test)
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
Jan 13 2019
Tuesday: Up she goes..
BRING LONG SOCKS FOR ROPE CLIMBS!!!
STRENGTH
EMOM for 10 mins:
Power snatch x 3 reps
* Touch and go and hold across
CONDITIONING
Every 4 mins x 4 sets:
1 Rope climb
12 / 8 Calorie bike
20 Single arm DB push press 22.5 / 15 kg
30 Double unders
Jan 11 2019
Saturday: Indian File..
CONDITIONING
In teams of 3 and in Indian file -
3 rounds each of:
20 Wall balls 20 / 14 lbs
20 Pull-ups
20 Deadlifts 80 / 55 kg
20 Burpee box jump overs 24 / 20 "
Run 400m together
* Change order after each completed round
35 min cap
Jan 10 2019
Friday: Open Practice...
CONDITIONING
'18.1'
AMRAP in 20 mins of:
8 T2B
10 DB Hang clean and press 22.5 / 15 kg
14 / 12 Calorie row
ACCESSORY WORK
3 sets working 1:1 with a partner:
DB Walk lunge 10m - 1 DB OH an 1 DB at front rack
Jan 09 2019
Thursday: Choke Hold..
STRENGTH
Back squat 7 x 3 reps
* Build to heaviest 3 rep
CONDITIONING
In pairs -
3 sets each of:
Row 300 / 250m
* Partner holds D-ball in bear hug. Every time ball comes down rower must stop.
Jan 08 2019
Wednesday: Jump squad..
STRENGTH
Every 90 seconds x 7 sets:
Hang power clean x 3 reps
* Build to a heavy 3 rep
CONDITIONING
2 rounds for time:
50 Double unders
25 Hang power cleans 45 / 30 kg
50 Double unders
25 Push press 45 / 30 kg
50 Double unders
25 Burpees
* 14 min cap
Jan 07 2019
Tuesday: Trips AMRAP..
CONDITIONING
AMRAP in 3 mins of:
21 KB swings 24 / 16 kg
15 Pull-ups
9 Front squats 45 / 30 kg
rest 3 mins
AMRAP in 3 mins of:
18 KB swings 24 / 16 kg
12 Pull-ups
6 Front squats 60 / 40 kg
rest 3 mins
AMRAP in 3 mins of:
15 KB swings 24 / 16 kg
9 Pull-ups
3 Front squats 70 / 45 kg
Jan 05 2019
Monday: In Pairs is Best..
CONDITIONING
'Partner Run Benchmark'
3 rounds for time of:
Run 400m each
Run 200m each
Run 100m each
MIDLINE
At 25 mins -
AMRAP in 7 mins of:
10 V-ups
15 second Knee tuck hold
20 Plate side to sides
Jan 04 2019
Saturday: Big Journey..
CONDITIONING
In teams of 2 -
For time:
Run 1 mile
300 Double unders
200 Thrusters 20 / 15 kg
100 Burpee box jump overs
Run 1 mile
* Run with your partner but share reps anyhow.
Jan 03 2019
Friday: Tear drop..
STRENGTH
Every 90 seconds for 7 sets:
Power snatch x 5 reps
* Use touch and go reps and build but keep neat!!
CONDITIONING
AMRAP in 15 mins of:
20 DB alternating snatches 22.5 / 15 kg
10 / 7 Calorie Assault bike
5 Bar muscle ups
Jan 02 2019
Thursday: Tiggy..
STRENGTH
Front squat 5-5-5
* Lift every 3 mins and hold across
CONDITIONING
With a partner -
6 rounds each of:
6 Hang squat cleans 52.5 / 35 kg
6 Bar facing burpees
* 12 min cap
Jan 01 2019
Wednesday: Stacked..
STRENGTH
Strict press 5-5-5
* Lift every 3 mins and hold across
CONDITIONING
21-18-15-12-9 of:
DB Push press 22.5 / 15 kg
* Run 200m after each set