Crossfit WOD

May 06 2021

Friday 7/5/21 - Feather Duster.

CROSSFIT

CONDITIONING

5 rounds for time of:

15 Unbroken DB Thrusters 15-22.5kg / 10-15kg
30 KB swings
400m / 300m Row
* 30 min cap.  If the Thrusters aren't completed unbroken you must start the set again.

FITNESS

With a partner - 

Run 100m
50 (or 35) Burpees
Run 200m
100 (or 80) Push-ups
Run 300m
150 (or 120) Walking lunges
Run 400m
200 (or 160) Squats
Run 300m
150 (or 120) Walking lunges
Run 200m
100 (or 70) Push-ups
Run 100m
50 (or 35) Burpees
* 35 min cap

May 05 2021

Thursday 6/5/21 - Belly Ache..

CROSSFIT

STRENGTH

Ring muscle up skills

CONDITIONING

Every 5 mins for 4 rounds:

50 Double unders 
25 T2B 
12 STO 
* 4 min cut off each round

FITNESS

With a partner - 

AMRAP in 6 mins:
90 (or 60) Echo bike calories
Max KB swings in remainder
rest 3 mins

AMRAP in 6 mins:
90 (or 60) Echo bike calories
Max KB Deadlifts in remainder
rest 3 mins

AMRAP in 6 mins:
90 (or 60) Echo bike calories
Max KB push press in remainder
rest 3 mins

3 rounds:
(You go, I go)
20 KB side to sides each
20 KB toe touches each
20 KB slides

May 04 2021

Wednesday 5/5/21 - Hit and Hope.

CROSSFIT

STRENGTH

Deadlift
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
* Lift every 3 mins and follow correct percentages.

CONDITIONING

AMRAP in 10 mins of:

15 Wall balls
15 Power cleans 

FITNESS

With a partner - 

3 rounds of:
2k (or 1500m) Bike erg
20 Long shuttles (10 each)
1k (or 750m) Ski erg
* 30 min cap

At 32 mins -
45 sec Ass ups - 15 rest
45 sec Heels taps - 15 rest
45 sec Plank walk ups - 15 rest
45 sec Hollow rocks - 15 rest
1 min plank

May 03 2021

Tuesday 4/5/21 - Echo Spin..

CROSSFIT

STRENGTH

Every 90 seconds for 10 sets:

1 Split jerk

* Build to a heavy single

CONDITIONING

With a partner 1:1 - 

5 rounds each of:
10 / 7 Echo bike calories
7 Burpees
10 / 7 Echo bike calories
* 15 min cap

FITNESS

On a running clock and with a partner 1:1 - 

At 0
Row 3 x 300m (or 225m) each
then
DB Push press 3 x 15 reps each
Sprinter crunch 3 x 20 reps each
* While one partner does Push press the other does sprinter crunch then swap.

At 12 mins
Row 4 x 200m (or 150m) each
then
DB Front squat 3 x 15 reps each
Mountain climber 3 x 40 reps each

At 24 mins
Row 6 x 100m (or 75m) each
then
DB Renegade row 3 x 10 reps each (1 row per arm + 1 push-up)
Leg drops 3 x 20 each

May 01 2021

Monday 3/5/21 - Pyramid Double Helen

CROSSFIT

CONDITIONING

'Pyramid Double Helen' (Courtesy of the 2010 CrossFit Games)

For time:

Run 1200m
63 KB swings
36 Pull-ups
Run 800m
42 KB swings
24 Pull-ups
Run 400m
21 KB swings
12 Pull-ups

* 25 min cap

ACCESSORY

At 30 mins - 

AMRAP in 6 mins:
5 Strict T2B
10 Plank walk ups
15 V-ups

FITNESS

5 rounds of:

AMRAP in 4 mins:
10 Frogz
20 Flares
30 Xplodes
Max Bike erg cals in remainder
* rest 2 mins after each round

At 30 mins -
30-20-10 of:
Bicycles (2 for 1)
Single leg v-ups (1 for 1)
Flutter kicks (2 for 1)
* rest 30 seconds after each set

Apr 30 2021

Saturday 1/5/21 - Jack and Jill

Lucky, lucky another long weekend ahead of us but that means classes on Monday afternoon only..

4pm, 5pm and 6pm CrossFit

6pm Fitness

CROSSFIT

CONDITIONING

With a partner - 

AMRAP in 30 mins of:
'Jack'
10 Push press 35-52.5kg / 15-35kg
10 KB swings
10 Box jumps
* Partners alternate every 5 mins between 'Jack' and max calories on the bike erg.

FITNESS

Every 5 mins for 6 rounds (or every 6 for 5):

6 x 10m Bear crawl returns (out and back = 2)
12 DB curl and press
18 / 14 Calorie row
24 Flares
30 Bicycles (2 for 1)

Apr 29 2021

Friday 30/4/21 - Will Power.

CROSSFIT

STRENGTH

Press
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
* Lift every 3 mins

CONDITIONING

With a partner working 1:1 - 

5 rounds each of:

20 / 15 Echo bike calories
20 Wall balls

* 25 min cap

FITNESS

With a partner - 

6 rounds each of:
P1 - Run 400m (or 300m)
P2 - 15 KB swings + 10 Hand release burpees + 15 / 10 Bike erg cals
* Goal is to complete swings, burpees and bike before runner gets back. Swap when runner gets back for a total of 5 rounds of each.

Apr 28 2021

Thursday 29/4/21 - Barbara's Bestie..

CROSSFIT

CONDITIONING

5 rounds for total time of:

20 HSPU 
30 Deadlifts 
40 Ab mat sit-ups
50 Double unders 
* rest 3 mins after each round
Time cap 40 min cap

FITNESS

3 rounds of:

500m (or 400m) Row
50 (or 35) Plank Butt taps
250m (or 175m) Ski erg
50 (or 35) Flutter kicks 2 for 1
150 (or 100) Drag rope single skips
50 (or 35) Toe touches
* 26 min cap

At 30 mins -
EMOM 6 mins of:
Min 1 - 10 Rower tucks
Min 2 - 20 Glute bridges
Min 3 - 30 Reverse crunches

Apr 27 2021

Wednesday 28/4/21 - Across the Blue..

CROSSFIT

CONDITIONING

3 rounds for time of:

50 / 40 Calorie row
35 Pull-ups
20 Burpees
* 24 min cap

ACCESSORY

At 28 mins - 

3 sets:
20 Deadbugs
10 Plank walk ups
10 Single leg glute bridges / leg
* 1 min rest after each set

FITNESS

4 rounds of:

30 (or 20) Bike erg calories
30 (or 20) Plate ground to overheads
30 (or 20) Plate overhead walking lunges - 15 out, 15 back
30 x 10m (or 20) Shuttles
* rest 3 mins after each round. Work in pairs and in the first round the second person leaves when first person completes plate ground to overheads. Send your fastest first!!

At 35 mins -
1:1 with your partner:
3 sets of 20 Plate halos

Apr 26 2021

Tuesday 27/4/21 - Hangin...Tough...

CROSSFIT

STRENGTH

Back squat
3 reps @ 70%
3 reps @ 80%
3 + reps @ 90%
* Lift every 3 mins and use training max as guide for percentages.

CONDITIONING

AMRAP in 12 mins:

10 DB Hang power cleans
10 DB Push press
20 / 15 Bike erg calories

FITNESS

On a running clock and with a partner - 

At 0 -
(12 min clock)
30-20-10 (or 20-15-10) of:
DB snatch
DB Box step ups
* While P1 completes couplet, P2 accumulates max Echo bike calories. Swap as soon as P1 finishes couplet. In the remainder of 12 mins complete max Echo bike calories.

At 15 -
(12 min clock)
30-20-10 (or 20-15-10) of:
Single arm DB Thruster
Box dip
* While P1 completes couplet, P2 accumulates max Echo bike calories. Swap as soon as P1 finishes couplet. In the remainder of 12 mins complete max Echo bike calories.

At 30 -
AMRAP in 5 mins:
AB mat sit-ups
* Every minute including the 0 complete 20 side to sides.

Apr 23 2021

Saturday 24/4/21 - Pass the Parcel..

Reminder that on Monday we observe the Anzac Day holiday and classes will run at 4pm, 5pm and 6pm and Fitness at 6pm also.  Expect a cracking Aussie hero workout!!

To all our Defence members past and present we are honoured to have you step into our doors and thank you for the sacrifices you make for us to live in the wonderful country we live in!

Lest we forget..

CROSSFIT

CONDITIONING

In teams of 3 - 

300 / 250 Bike erg calories
* Every 3 mins including the 0 complete -
30 Deadlifts 70 / 45 kg
30 Burpees
* Share the work anyhow

Time cap 36 mins

FITNESS

On a running clock - 

At 0 
AMRAP 10:
Echo bike calories
* Every minute including the 0 complete 5 Burpees

At 15 mins 
AMRAP 10:
8 DB curl and press
8 DB Bentover rows
20 Air squats

At 28 mins 
Every 2 mins for 4 sets of:
10 Echo bike calories
20 Sit-ups
30 Bicycles

Apr 22 2021

Friday 23/4/21 - Triple Double Trouble..

CROSSFIT

STRENGTH

Every 90 seconds for 10 sets:

2 Power snatches + 1 OH squat (pause at the bottom)
* Build to a challenging weight, hold at the bottom for at least 2 seconds.

CONDITIONING

For time:

75 Double unders 
50 OH squats 
75 Double unders 
50 KB swings 24 / 16 kg
75 Double unders
* 12 min cap

FITNESS

AMRAP in 25 mins:

Run 600m
50 Box step ups
40 Squats
30 Calorie row
20 DB floor press
10 Wall ball sit-ups

At 30 mins:
With a partner -
2 sets of:
20 MB sit up and throw
20 Plank climbers
* rest 30 seconds between

Apr 21 2021

Thursday 22/4/21 - Don't Miss Your Practice..

A common theme at CrossFit Townsville for a very long time has been our Thursday practice day.  The logic behind a practice day is pretty obvious.. 'to get better at stuff', but we also program it in as a day where if you are beat up from Monday, Tuesday, Wednesday training you can come and move the body and work on some fundamental skills.  That said.. it doesn't mean Thursday's are 'easy' days.  You can still illicit whatever you want out of the session just by having a quick chat to the coach. CrossFit being CrossFit and 'routine being the enemy'.. not all our Thursday's are programmed this way and you will still get some long, short, heavy and light workouts thrown in there but our theme of practice always remains the same.  So trust the programming and if you want to get better at pulling and pushing strength and holding strong positions then make sure you get in on Thursdays!!

CROSSFIT

STRENGTH

EMOM for 12 mins:

Min 1 - Strict pull-up x 6-10 reps
Min 2 - Strict ring dip x 6-10 reps
Min 3 - Pistol squat x 6-10 reps

* Choose an appropriate number of reps and movement substitute.

CONDITIONING

With a partner 1:1 

4 rounds each of:
250m / 200m Row
12 CTB pull-ups 
* 16 min cap

FITNESS

With a partner - 

Every 10 mins for 3 rounds:
Bike erg 3k / 2.4k
30 or 20 Synchro jump lunges or alternating lunges
30 or 20 Synchro Ab mat sit-ups
* 8 min cut off each round

At 33 mins -
30 - 20 - 10:
DB curls
Diamond push-up

Apr 19 2021

Tuesday 20/4/21 - Ride It In..

CROSSFIT

STRENGTH

Push jerk 5 x 3 reps

* Lift every 2 mins and build to a heavy 2

CONDITIONING

4 rounds each for time:

30 Wall balls 
15 T2B 
15 / 10 Echo bike calories
* Rest 3 mins after each set
Time cap 20 mins

FITNESS

'Big Cals'

With a partner sharing the work anyhow - 

15 Cal ski
30 Cal bike erg
15 Cal ski
rest 1 min
30 Cal bike erg
15 Cal ski
30 Cal bike erg
rest 1 min
25 Cal ski
50 Cal bike erg
25 Cal ski
rest 1 mins
50 Cal bike erg
25 Cal ski
50 Cal bike erg
rest 2 mins
35 Cal ski
70 Cal bike erg
35 Cal ski
rest 2 mins
70 Cal bike erg
35 Cal ski
70 Cal bike erg
* 675 Cals!!!
* 40 min cut off.

Apr 17 2021

Monday 19/4/21 - Hi Burn..

CROSSFIT

CONDITIONING

Every 5 mins for 6 rounds:

Run 400m or 300m
20 / 15 Row cals 
15 / 10 Bike erg cals 

ACCESSORY

At 35 mins - 

2 sets of:
30 Single leg v-ups 
20 Hollow rocks
10 Plate twists / side

FITNESS

With a partner and on a running clock - 

At 0
Echo vs DB snatch
P1 - 15 - 13 - 11 - 9 - 7 - 5
Echo bike calories
P2 - 12 - 14 - 16 - 18 - 20 - 22
DB snatch

At 10 mins
AMRAP 10 mins:
Double Sled push into run lap 

At 22 mins
Echo vs DB snatch
P2 - 15 - 13 - 11 - 9 - 7 - 5
P1 - 12 - 14 - 16 - 18 - 20 - 22

At 32 mins
2 sets each of:
45 seconds max anchored sit-ups (stand on feet, hands behind head)
* change with partner on every minute

Apr 16 2021

Saturday 17/4/21 - Devil in Disguise..

CROSSFIT

CONDITIONING

With a partner - 

3 rounds for time of:
1500m / 1200m Row
30 DB Devil press
45 T2B 
* Share the row and the reps with a partner
Time cap 34 mins

FITNESS

With a partner - 

AMRAP in 24 mins of:

Echo bike calories

* Every 6 mins including the 0 each partner complete - 
200m Ski erg
25 Wall balls

Apr 15 2021

Friday 16/4/21 - Come out Swingin'..

CROSSFIT

STRENGTH

Press

5 reps @ 65%
5 reps @ 75%
5+ reps @ 85%

* Use 90% of your 1 rep max for your working loads

CONDITIONING

5 rounds for time of:

15 KB swings 32 / 24 kg
15 Burpees to a 6" touch
* 12 min cap

FITNESS

With a partner - 

Every 6 mins for 5 rounds:
Run 400m or 300m (together)
30 or 20 Row calories (shared)
20 or 10 Burpees over the rower (shared)

Apr 14 2021

Thursday 15/4/21 - Grounded..

Bring long socks today for rope climbs : )

CROSSFIT

STRENGTH

Every 2 mins for 5 sets:

1-2 Rope climbs

CONDITIONING

AMRAP in 12 mins:

3 Wall walks
6 DB thrusters
9 Knees to elbows

FITNESS

On a running clock - 

Every 2 mins for 10 rounds -
AMRAP in 90 seconds:
Bike erg 500m / 400m
Max Burpees in remainder
* 30 seconds rest after each round

At 25 mins -
3 sets of:
30 Glute bridges
20 Tuck ups
10 Leg drops
* 30 second plank for rest

Apr 13 2021

Wednesday 14/4/21 - Boat and Rope..

CROSSFIT

STRENGTH

Every 2 mins x 5 sets of:

3 Power cleans

CONDITIONING

5 rounds of - 

AMRAP in 2 mins:

35 / 25 Row calories
Max Double unders in remainder

* rest 2 mins after each round

FITNESS

On a running clock -

With a partner 1:1 -
3 rounds each of:
25 KB Deadlifts
20 Striders
15 / 10 Echo bike calories
* 14 min cap

At 16 mins -
With a partner 1:1 -
3 rounds each of:
25 Russian KB swings
20 Straddle jumps
15 / 10 Echo bike calories
* 14 min cap

At 32 mins -
2 sets (altogether):
15 side plank lifts (right)
20 Single leg v-ups
15 side plank lifts (left)
20 Single leg v-ups
* 1 min rest between

Apr 12 2021

Tuesday 13/4/21 - Dash Hard..

This week we kick off our Wendler cycle.  Hopefully you got to Wednesday's CrossFit Total session last week and you have some numbers to work with over the next couple of months.  If you missed doing the Total last week you will have to do a little bit of guess work.  The key with Wendler is to make sure you use 90% of your 1 rep max or an estimate of your max as a 'training total'.  This will seem quite easy to begin with and you will want to sneak your percentages up but this is done deliberately to ensure we keep progressing through the program.  In Week 1 of the program we will be using very conservative percentages but trust in the process and know that every week will bring a little more intensity and the third set is our money set and you will definitely get bang for buck there!  Have fun getting strong as f*%$!!!

CROSSFIT

STRENGTH

Back squat 

5 reps @ 65%
5 reps @ 75%
5+ reps @ 85%

* Use 90% of your 1 rep max to work out your training loads.

CONDITIONING

For time:

30 Wall balls
15 / 12 Calorie ski erg
30 Wall balls
15 / 12 Calorie bike erg
30 Wall balls
* 7 min time cap

FITNESS

5 rounds of:

10 Hand release push-ups
20 DB step ups (1 DB)
30 Sit-ups
40 Squats
* Must complete 3 mins Assault Bike before or after each round

At 30 mins -
3 sets of:
30 Bicycles
20 Ass ups
10 Plank walk ups

Apr 10 2021

Monday 12/4/21 - Run Cindy Run

CROSSFIT

CONDITIONING

3 rounds for total time of -

3 rounds of:
200m run
1 round of Cindy
* rest 3 mins after each block of 3 rounds.
9 rounds in total.

ACCESSORY

At 24 mins - 

3 sets of:
6 Ab wheel roll outs
6 Strict T2B
12 Plank walk ups

FITNESS

With a partner 1:1 - 

At 0 -
7 rounds each of:
Bike erg 400m / 300m

At 12 mins -
50 Straight leg slides

At 15 mins -
7 rounds each of:
Row 200m / 150m

At 27 mins -
50 Side to sides

At 30 mins -
7 rounds each of:
Ski 100m

Apr 09 2021

Saturday 10/4/21 - Escalating..

CROSSFIT

CONDITIONING

With a partner - 

5 rounds for time of:
Run 400m (together)
30 Wall balls
20 Burpee box jump overs
10 Clean and jerks
* Each round the clean and jerk gets heavier
Time cap 30 mins

FITNESS

With a partner - 

3 rounds of:
1000m / 800m Row
100 Flares
20 Synchro burpees over the rower
* 30 min cap

Apr 08 2021

Friday 9/4/21 - Hangin' Tight..

CROSSFIT

STRENGTH

Split jerk 7 x 2 reps

* Lift every 2 mins and build 

CONDITIONING

7 rounds for time of:

15 T2B 
10 KB swings 
5 Thrusters 
* Time cap 15 mins

FITNESS

Erg Sprint Re-run..

10 rounds of:
10 / 7 Row calories
10 / 7 Ski calories
10 / 7 Bike erg calories
* Sprint each round and begin when person in front finishes ski cals. 35 min cap.

At 38 mins -
2 sets of:
50 Bicycles
40 Dips (off the rower)
30 Ass ups
20 Supermans
10 Hollow rocks
* rest 60 seconds

Apr 07 2021

Thursday 8/4/21 - Quick Time..

CROSSFIT

STRENGTH

EMOM for 12 mins:

Min 1 - 1-3 Wall walks
Min 2 - 5-10 Strict pull-ups 
Min 3 - 10-20 V-ups 

CONDITIONING

With a partner 1:1 - 

4 rounds each of:
20 / 14 Echo bike calories
60 Double unders
* 16 min cap

FITNESS

Every 2 mins for 15 rounds - 

1. Run 200m + 40 squats
2. Bike erg 400m + 40 alt lunges
3. Bear crawl 40m + 40 Mountain climbers
4. Assault bike 40 seconds + 40 second plank
5. Sled push 4 laps + 40 crunches
* Cycle through all 5 stations for a total of 3 times.

Apr 06 2021

Wednesday 7/4/21 - CrossFit Total..

Today is a great opportunity to get a snap shot of where you sit with the Big 3 - Squat, Press and Deadlift.  It's important you take note of your best lifts at each as we are going to have a crack at a strength cycle beginning next week.  Knowing your 1 rep maxes will help calculate your percentages and therefore allow you to monitor your progress.  There are tonnes of strength cycles out there but the one we are going to use is the Wendler 5/3/1 program.  More on that next week but make sure you get in and get your CrossFit Total!!

CROSSFIT

STRENGTH

'CrossFit Total'

1 rep max Back squat
1 rep max Press
1 rep max Deadlift
* 3 attempts at each lift.

FITNESS

On a running clock and with a partner - 

At 0 -
100 / 80 Echo cals
* Every 2 mins including the 0 complete 5 Synchro Burpees

At 10 mins -
100 Wall balls
* Every 2 mins including the 0 complete 10 Synchro Knee tucks

At 20 mins -
100 / 80 Row calories
* Every 2 mins including the 0 complete 15 Synchro Squat jumps

Apr 03 2021

Tuesday 6/4/21 - Buy In.. Cash Out..

CROSSFIT

STRENGTH

Every 90 seconds for 10 sets:

1 Hang power snatch
1 Hang squat snatch 
1 OH squat
* Build to a heavy of the complex.

CONDITIONING

For time:

1000m / 850m Bike erg (2 min cap)
then
21-15-9 of:
OH squat or Front squat 
Pull-up 
then
1000m / 850m Bike erg
* 12 min cap

FITNESS

On a running clock - 

AMRAP in 20 mins:
30 / 21 Row calories
30 Step ups
300m Ski erg
30 KB Deadlifts
30 Single leg v-ups

At 25 mins -
3 sets of:
1 min Bicycles
1 min Flutter kicks
1 min Slides
1 min rest

Apr 03 2021

Monday 5/4/21 - Jerry Intervals..

We hope everyone had a fabulous Easter weekend!

Classes for Easter Monday are 4pm, 5pm and 6pm.

Fitness is back on at 6pm also.

CROSSFIT

CONDITIONING

Every 8 mins for 4 rounds:

Run 400m 
Row 500m 
Run 400m 

ACCESSORY

At 34 mins - 

EMOM 6 of:
Min 1 - 20 MB Partner side passes
Min 2 - 16 MB Sit up and throws

FITNESS

With a partner working 1:1 at each movement - 

5 rounds of:
1000m / 800m Bike erg each
10 DB Renegade rows each (1 push-up)
10 DB Front squats each
10 DB Push press each
* Complete each movement 1:1
Time cap 30 mins

At 32 mins -
30-20-10 of:
DB Sit-up
Plank 1 min

Apr 02 2021

Saturday 3/3/21 - Bunny Trail..

HAPPY EASTER EVERYONE!!  

TAKE CARE OVER THE BREAK AND WE WILL SEE YOU MONDAY AFTERNOON FOR CLASSES AT 4PM, 5PM, 6PM AND FITNESS AT 6PM..

CLASSES FOR EASTER SATURDAY ARE 5.30AM, 6.30AM AND 7.30AM

CROSSFIT

CONDITIONING

With a partner and on a continuously running clock - 

At 0:
Run 800m / 600m together
At 4 mins:
5 rounds each (alternating full rounds)
15 / 12 Bike erg cals
12 STO 30-50kg / 20-35kg
9 T2B / Knee tucks
At 24 mins:
Run 800m / 600m together
* 28 min cap

Apr 01 2021

Friday 2/4/21 - Good Friday!!

Wishing everyone a Happy Easter and a safe long weekend!!

Good Friday classes are 5am, 6am, 7am, 8am, 9am 

CROSSFIT

CONDITIONING

In teams of 2, sharing the work anyhow - 

For time:
1000m / 800m Row
80 / 60 Echo bike calories
60 Wall balls
40 Burpees over the bar
1000m / 800m Row
40 Burpees over the bar
60 Wall balls
80 / 60 Echo bike calories
1000m / 800m Row
* Time cap 40 mins

Mar 31 2021

Thursday 1/4/21 - Only Fools Rush In..

Don't forget the schedule changes to the long weekend this weekend..

Good Friday classes are 5am, 6am, 7am, 8am and 9am and NO Fitness class..

Easter Saturday classes are 5.30am, 6.30am and 7.30am and NO Fitness class..

Easter Monday classes are 4pm, 5pm and 6pm and Fitness will be back at 6pm..

As always don't forget to sign in prior to class and if you have any questions please don't hesitate to ask : )

CROSSFIT

STRENGTH

Bench press 5 x 2 reps

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

CONDITIONING

3 rounds for time of:

Run 400m
15 Strict pull-ups
30 Push-ups

* 15 min time cap

FITNESS

Bike erg Day..

3 sets of:
4 mins @ 80-85 rpm @ D5
1 min @ 90+ rpm @ D3
2 mins @ 70-75 rpm @ D8
1 min @ 90+ rpm @ D3
* Rest 4 mins. Adjust rpm accordingly but aim for consistency on all 3 sets.

At 36 mins -
Tabata Ab mat sit-ups

Mar 30 2021

Wednesday 31/3/21 - Chiefish..

CROSSFIT

CONDITIONING

5 rounds of - 

AMRAP in 3 mins:
3 Deadlifts 
6 Lateral burpees over the bar
9 Squats
* Rest 1 min between rounds and begin next round from finish point of previous round.

ACCESSORY

At 24 mins - 

Every 3 mins x 3 sets:
20 Box bridges
20 Hollow rocks
20 Single leg v-ups

FITNESS

10 rounds of:

(Alternating movements with a partner)

21 / 15 Row cals
18 Flares or mountain climbers
15 / 12 Ski cals
12 DB curl and press
9 Burpees over the rower
* 36 min cap

Mar 29 2021

Tuesday 30/3/21 - Flow..

CROSSFIT

STRENGTH

Back squat 5 x 2 reps

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

CONDITIONING

Every 3 mins for 5 rounds:

10 / 7 Echo bike calories
10 DB OH walking lunges right arm 
10 HSPU or Hand release push-ups
10 DB OH walking lunges left arm
* HSPU must be unbroken. If you break a set finish remainder as HRPU.

FITNESS

With a partner - 

6 rounds for max distance on the Bike erg
* Every 6 mins including the 0 complete -
15 Knee tucks
15 MB slams
15 DB Thrusters
* Movements can be shared anyhow and performed at the same time. E.g. if P1 is doing the knee tucks P2 can be doing the slams or the thrusters.

Mar 27 2021

Monday 29/3/21 - '21.3'

CROSSFIT

CONDITIONING

'21.3'

For time:

15 Front squats
30 T2B
15 Thrusters

rest 1 min

15 Front squats
30 CTB
15 Thrusters

rest 1 min

15 Front squats
30 Bar muscle ups
15 Thrusters

* 15 min cap

'21.4'

On completion of 21.3, on a 7 minute clock build to a 1 rep max of the complex:

1 Deadlift
1 Squat clean
1 Hang squat clean
1 Jerk

FITNESS

AMRAP in 20 mins:

Run 200m
12 Box jumps or step ups
Run 200m
12 Burpees

At 25 mins -
EMOM 12 of:
Min 1 - Shuttle sprint 10 x 10m
Min 2 - Box dips x 15
Min 3 - Bicycles x 40

Mar 26 2021

Saturday 27/03/21 Panic Attack

CROSSFIT

CONDITIONING

In teams of 3:

6km / 5km Bike erg
Synchro Wall balls
* 2 people must be on synchro wall balls for bike metres to count. 14 min cap

rest 4 mins

3km / 2.5km Row
Synchro DB hang clean and jerks
* 2 people must be on synchro DB hang clean and jerks for row to count. 14 min cap

FITNESS

With a partner:
50-40-30-20-10 reps of:
MB slams
Echo bike calories
Burpees

Mar 25 2021

Friday 26/03/21 Pow Wow

CROSSFIT

STRENGTH

Strict Press
5 x 3 reps
* Lift every 3 mins and build to a heavy 3 rep

CONDITIONING

AMRAP in 14
12 Echo bike cals
9 Power cleans 30-50kg
6 Strict ring dips or Box dips
* rest 60 seconds after each round

FITNESS

Sprint Day

10 rounds of:
10 / 7 Row calories
10 / 7 Ski calories
10 / 7 Bike erg calories
* Sprint each round and begin when person in front finishes ski cals. 30 min cap.

At 32 mins -
2 sets of:
50 Glute bridges
40 Hollow rocks
30 Jump lunges
20 Hand release push-ups
10 Tuck ups
* rest 60 seconds

Mar 24 2021

Thursday 25/03/2021 In the Middle

CROSSFIT

CONDITIONING

4 rounds for time:
Run 400m
15 T2B or Knee tucks
Row 500m 
* 25 min cap

FITNESS

In Indian file (groups of 6):
4 rounds each of:
30 / 20 Echo bike calories
30 Ab mat sit-ups
30 Striders
30 Squats
* Next person begins when person in front moves off the Echo bike

Mar 23 2021

Wednesday 24/03/21 The Chase

CROSSFIT

STRENGTH

Deadlift
5 x 3 reps
* Lift every 3 mins and build to a heavy 3 rep (reset on each)

CONDITIONING

2 rounds of:
AMRAP in 5 mins:
30 Wall balls
30 Power snatch 20-30kg
30 Box jump overs
30 Burpees
* Rest 5 mins between rounds

FITNESS

On a running clock:

At 0 -
6 min Tabata Row calories (remember lowest score)

At 8 mins:
With a partner alternating full rounds -
3 rounds each of:
12 / 7 Cal Assault Bike
12 Jump squats
* 6 min cap

At 16 mins:
10 sets of lowest calorie score - rest 20 seconds

At 24 mins:
With a partner alternating full rounds -
3 rounds each of:
12 / 7 Cal Assault Bike
12 Jump squats
* 6 min cap

At 32 mins -
3 sets of:
20 Dead bugs
10 sec Hollow hold
10 Plank walk ups
20 sec Side plank hold / side
* 1 min rest after each set

Mar 22 2021

Tuesday 23/03/21 Light Fingers

CROSSFIT

STRENGTH

Every 90 seconds for 10 sets
2 Hang power cleans + 2 Front squats
* Build to a challenging weight

CONDITIONING

Every 3 minutes for 5 rounds
30 Double unders
20 / 15 Bike erg calories
10 Pull-ups or jumping pull-ups

FITNESS

With a partner:

DB Strength Day..
AMRAP in 10 mins of:
12 DB Floor press
9 Push-ups
* Alternate full rounds with partner

rest 2 mins

AMRAP in 10 mins of:
12 Single DB step ups
9 Box bridges
* Alternate full rounds with partner

rest 2 mins

AMRAP in 10 mins of:
Bike erg 200m
12 DB snatch
* Alternate full rounds with partner

Mar 21 2021

Monday 22/02/21 Open Workout 21.2

CROSSFIT

CONDITIONING

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
* Time cap 20 min

FITNESS

With a partner:

Every 5 mins for 6 rounds or every 6 mins for 5 rounds:
30 Synchro alternating lunges
20 Synchro DB push press per arm
10 Synchro Burpee broad jumps
Run 400m together

At 33 mins -
EMOM 5:
30 bicycles
20 Side to sides
10 Single leg v-ups

Mar 19 2021

Saturday 20/3/21 - Partner Push..

Just a reminder that we are only running a 5.30am and 6.30am CrossFit class and our regular 6am Fitness class this Saturday as we are hosting the Queensland section of the U20 / U23 National Weightlifting competition..  

We have Halle, Em and Aidan all competing in this part of the comp as well as a host of our other Thunder Barbell lifters competing in the open section of the competition.  Come and cheer the crew on with lifting beginning at 9am!

CROSSFIT

CONDITIONING

With a partner - 

3 rounds for time of:
1800m / 1500m Row (change with partner every 300m / 250m)
40 STO
40 CTB pull-ups 
* Time cap 30 mins

FITNESS

For time:

80 Bike erg cals
60 Walking lunges
40 Push ups
70 Bike erg cals
50 Walking lunges
30 Push ups
60 Bike erg cals
40 Walking lunges
20 Push ups
* 30 min cap

Mar 18 2021

Friday 19/3/21 - Work Site..

CROSSFIT

STRENGTH

Every 90 seconds for 10 sets:

2 Power snatch + 1 Overhead squat

* Build to a challenging weight for the complex

CONDITIONING

AMRAP in 15 mins of:

21 / 18 Bike erg calories
200m Farmers carry
21 / 18 Row calories

FITNESS

With a partner -

Run 200m
20 DB Devil press
Run 400m
40 DB Push press
Run 600m
60 DB Front squats
80 / 60 Assault bike calories
60 DB Front squats
Run 600m
40 DB Push press
Run 400m
20 Devil press
Run 200m
* 35 min cap
Run together and share DB reps.

Mar 17 2021

Thursday 18/3/21 - AB-solutely F-AB-ulous..

CROSSFIT

STRENGTH

EMOM for 12 mins:

Min 1 - Strict T2B x 5 reps
Min 2 - Wtd tempo sit-up (31x1) x 8 reps
Min 3 - Plate Plank x 30 seconds

CONDITIONING

Every 4 mins for 4 rounds:

Run 200m
12 T2B 
9 HSPU 

FITNESS

Row Day..

3 sets of:
Row 8 mins (3 mins @ 20 + 1 min @ 28 x 2)
* 3 mins rest after each set

At 32 mins -
Tabata mash up of:
Rower pikes
Hand release push-ups
* 8 mins in total (8 sets of each)

Mar 16 2021

Wednesday 17/3/21 - Rep count..

CROSSFIT

STRENGTH

Back squat 5 x 3 reps

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

CONDITIONING

3 rounds for max reps:

1 min DB Thruster 
1 min Double unders 
1 min Burpees
1 min Deadlift 
* 2 min rest after each round

FITNESS

3 rounds of:

6 min clock -
40 / 25 Echo bike calories (3 min cap)
then AMRAP in remainder of:
10 Flares
10 DB snatch
10 DB lateral jumps
* 3 min rest after each round

At 30 mins -
3 sets of:
15 Static lunges / leg
30 Bicycles
45 sec plank
* start a new set every 3 mins

Mar 15 2021

Tuesday 16/3/21 - Feel Good..

CROSSFIT

STRENGTH

Bench press 5 x 3 reps

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

CONDITIONING

AMRAP in 12 mins of:

5 Strict pull-ups 
10 Russian KB swings
15 / 10 Echo bike calories

FITNESS

With a partner - 

Bike erg
200m each
400m each
600m each
800m each
1000m each

At 15 mins -
AMRAP in 5 mins:
2-4-6-8 etc -
Jump squat
KB Deadlift

At 22 mins -
Bike erg
1000m each
800m each
600m each
400m each
200m each
* Cut off at 36 mins

Mar 13 2021

Monday 15/3/21 - Open Workout 21.1

Our first Friday Night Lights for the season was a huge night with more than 60 athletes going through their paces on an ascending ladder of Wall walks and Double unders.. yep that's right Wall walks and Double unders!  Yet again the Open presents us with a challenge that is simple, effective and totally humbling.  Wall walks are one skill I like to think we include pretty regularly in our programming but clearly not regularly enough : )  

As in previous years our Monday workout will be the Open workout so whether you are registered or not you get a chance to test yourself on this couplet!  Good luck..

CROSSFIT

CONDITIONING

For time:

1 Wall walk
10 Double unders
3 Wall walks
30 Double unders
6 Wall walks
60 Double unders
9 Wall walks
90 Double unders
15 Wall walks
150 Double unders
21 Wall walks
210 Double unders
* 15 min cap

FITNESS

In a team of 4 - 

5 rounds each of:

Run 300m
12 / 8 Ski calories
15 Burpees
18 Jump lunges
* Next person leaves when person in front gets back from the run

At 30 mins -
30-20-10 of:
Ski erg cals (share with a partner)
Side to side partner pass with MB

Mar 12 2021

Saturday 13/03/2021: Slamraps

CROSSFIT

CONDITIONING

On a running clock and with a partner:

AMRAP in 15 mins of:
Run 2 x 400m each
then
30 Cleans 40-70kg 
30 Front squats 40-70kg 
30 Lateral synchro burpee over bar
Max row calories in remainder

rest 4 mins

AMRAP in 15 mins of:
Run 2 x 400m each
then
30 Snatches 40-70kg
30 Overhead squats 40-70kg 
30 Lateral synchro burpee over the bar
Max row calories in remainder

FITNESS

With a partner:
3 rounds of -
AMRAP in 12 mins
Bike erg 4k / 3k 
50 Alternating box jumps or step ups
Sled push remainder of 12 min clock
* Start next round straight away

Mar 11 2021

Friday 12/03/2021: Flash in a Pan

Tonight we see the return of Friday Night Lights.  Members who are registered for the Open and keen for the competitive atmosphere can sign in for sessions to be judged in 21.1.  Tribe Cafe will be open, so come down, soak up the community and enjoy a beer while watching your mates workout.  Everyone will do the workout on Monday as it is our programmed WOD.  Monday classes also give you a second chance if you are signed up for the open also!  The only opportunity you will have to be judged and have your workout validated by CFTSV is on Friday night or during a class on Monday. Please keep this in mind when planning your competitive open strategies!

CROSSFIT

STRENGTH

Strict press:
5 x 5 reps
* Lift every 3 mins and build to a heavy 5 rep

CONDITIONING

3 rounds for time:
75 Double unders
50 Air squats
25 Jumping pull-ups
* 12 min cap

FITNESS

Run and gun day:
On a running clock and with a partner -
At 0 -
Run 3 x 400m each
At 14 mins -
3 x 15 DB curl and press (work 1:1)
At 18 mins -
Run 3 x 200m each
At 25 mins -
50 Synchro DB OH tricep extensions
At 30 mins -
Run 3 x 100m each
At 34 mins -
3 x 40m Gun carry each 

Mar 10 2021

Thursday 11/03/2021: Pie Drive

CROSSFIT

SKILL WORK

Work 1:1 with a partner
1. Wall walk 3 x 3 reps
2. Lateral wall walk 3 x 2m each way
3. Kick up to handstand practice with spot and hold
4. Partner feet on shoulders or spot fist between ankles or HS walk practice (choose an appropriate skill to practice here)

CONDITIONING

3 Rounds of:
On a 5 minute clock -
500m / 400m Ski erg (2 min cut off)
then in remainder of time AMRAP of:
5 Burpees
10 KB swings
* rest 3 mins

FITNESS

Bike erg day:

4 sets of:
3 mins @ 75 rpm (4-6 damper)
1 min @ 100+ rpm (2-4 damper)
2 mins @ 80 rpm (3-5 damper)
1 min @ 100+ rpm (2-4 damper)
* 2 mins rest after each

At 36 mins -
2 sets:
1 min Single leg v-ups
1 min Plank walk-ups
1 min Bicycle tucks
1 min rest

Mar 09 2021

Wednesday 10/03/2021: Hangin' Out

CROSSFIT

STRENGTH

Hang power clean.
Every 90 seconds for 7 sets:
3 Hang power cleans
* Build to a heavy 3 rep

CONDITIONING

5 rounds for time:
27 / 21 Calorie row
21 Wall balls
15 Box jump overs
9 Hang power cleans 45-70kg
* 25 min cap

FITNESS

On a running clock and with a partner:
Alternating movements -
10 rounds of:
20 Straddle jumps
20 KB SDLHP
20 DB Push press
* After each round complete 30 / 20 Echo bike calories (shared). Change which partner begins with first movement on each round.
Time cap = 35 mins

Mar 08 2021

Friday Night Lights..

Just a reminder to everyone that this week the CrossFit Open begins and with that brings us our beloved Friday Night Lights!  The sign in lists are up on the app so if you are having a crack in the Open this year make sure you sign in yourself into one of the allocated time slots.  

That means there will be no classes on a Friday afternoon for the next 3 weeks which we apologise for any inconvenience but don't forget we have an open gym slot at 5pm if you want to come and train.  We also encourage you to come and cheer your fellow CFTSV members on as they tackle the next 3 weeks.

The great news for everyone is that Monday's workout for the next 3 weeks will be a repeat of whatever is thrown up for Friday Night Lights.. so regardless of whether or not you are competing you will get a chance to give the workout a nudge.

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

Now just to whet your appetites a little here's a video from a few years back of a few familiar faces in the hurt locker...

Mar 08 2021

Tuesday 9/3/2021: Up and Up

CROSSFIT

STRENGTH

Deadlift
5 x 5 reps
* Lift every 3 mins and build to a heavy 5 rep and reset on each rep.

CONDITIONING

1-10 of:
Push jerk 45/70kg
T2B or Knee as high as possible
* Time cap 10 mins

FITNESS

On a running clock and with a partner:
0-5 mins - Ski 1k
5-10 mins - 200 Squats
10-15 mins - Ski 1k
15-20 mins - 150 Jumping lunges
20-25 mins - Ski 1k
25-30 mins - 100 Hip extensions
30-35 mins - Ski 1k
35-40 mins - 50 Synchro Hollow rocks

Mar 07 2021

Monday 8/3/2021: Echo book ends

CROSSFIT

CONDITIONING
Every 5 mins for 6 rounds
20 / 14 Echo bike calories 
400m run 
20 / 14 Echo bike calories 

At 33 mins

2 sets of:
15-25 sec Hanging L-tuck
15 Plate overhead sit-ups
30 Plate side to sides
* rest 90 seconds

FITNESS

With a partner:

5 rounds each of:
300m / 250m Row
30 Push-ups
* P1 does row while P2 completes push-ups. Swap over and continue until each has completed 5 rounds of both movements.
Time cap = 18 mins

At 22 mins -
AMRAP in 10 mins:
10 Calorie row
5 Rower pikes
10 DB Bentover row
5 DB get-up sit-ups
* P1 works on rower while P2 does DB movements then swap. Continue for 10 mins.

Mar 05 2021

Saturday 6/3/21 - Hero Workout 'Small'

CROSSFIT

CONDITIONING

'Small'

3 rounds for time of:

1km row
50 Burpees
50 Box jumps
800m run

* 45 min cap.  There is an option to do this workout with a partner today as the 45 minute cap is very challenging and non-negotiable.  Good luck!!

"U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney."

FITNESS

5 rounds of - 

AMRAP in 3 mins:
6 Burpees
8 Plate GTO
10 Plate lateral hop overs
* rest 2 min after each set

At 27 mins -
In 6 mins accumulate as many Echo bike calories as possible

Mar 04 2021

Friday 5/3/21 - '14.4'

CROSSFIT

STRENGTH

Every 2 mins for 5 sets:

3 Thrusters (from the floor)

* Build to a heavy but keep all 3 reps smooth and without stopping.

CONDITIONING

'14.4'

AMRAP in 14 mins of:
60 Calorie row
50 T2B 
40 Wall balls
30 Cleans 
20 Ring muscle ups 

FITNESS

On your own or with a mate - 

For time:
100 Zeus Single skips
50 Ab mat sit-ups
400m run
80 Zeus Single skips
40 Ab mat sit-ups
400m run
60 Zeus Single skips
30 Ab mat sit-ups
400m run
40 Zeus Single skips
20 Ab mat sit-ups
400m run
20 Zeus Single skips
10 Ab mat sit-ups
400m run
* 35 min cap

Mar 03 2021

Thursday 4/3/21 - Benchin..

CROSSFIT

STRENGTH

Bench press 5 x 5 reps

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

CONDITIONING

In groups of 4 -

5 rounds each for time:
20 / 15 Cal bike erg
25m Sprint
20 / 15 / 10 Push-ups
25m Sprint
* Next person leaves when person in front completes Bike erg cals.
Time cap 20 mins

FITNESS

Echo Bike Day.. (Lets build capacity!!)

4 sets of:
2 mins @ 50 / 40 rpm
2 mins @ 60 / 50 rpm
1 min @ 70+ / 60+
* rest 2.30 mins

At 30 mins -
3 sets of:
Bicep curl 21's
(7 bottom to half reps, 7 half to top reps, 7 full reps)
* 50 Flutter kicks after each round of curls

Mar 02 2021

Wednesday 3/3/21 - Slowly Quickly..

CROSSFIT

CONDITIONING

10 rounds for time of:

3 Power snatches 
3 Burpee over the bar
3 Clean and jerks 
3 Burpee over the bar
* Time cap 15 mins

FITNESS

In teams of 2 - 

250 / 200 Row calories
125 Synchro Air squats
75 Synchro Hollow rocks
* 25 min cap

At 28 mins -
3 sets:
30 Glute bridges
20 Alternating tip and touch
10 Plank walk ups
* Alternate full rounds with partner

Mar 01 2021

Tuesday 2/3/21 - Leg Tag..

CROSSFIT

STRENGTH

Back squat 5 x 5 reps

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

CONDITIONING

With a partner and alternating full rounds - 

5 rounds each of:
12 / 9 Echo bike calories
9 Front squats 
* Time cap 11 mins

FITNESS

In pairs - 

20 / 15 Calorie bike erg
16 Flares
12 DB Push press
8 Reverse burpees
* 25 min clock. Resting partner begins when working partner reaches the reverse burpees.
Go hard when it's your turn!!

At 28 mins:
100 Bicycles
80 Ankle taps
60 Side to sides
40 Slides
20 Single leg v-ups

Feb 27 2021

Monday 1/3/21 - Spinning Wheels

CROSSFIT

CONDITIONING

Every 3 mins for 7 rounds:

Run 200m
35 Double unders 
9 CTB pull-ups 

ACCESSORY

At 28 mins - 

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

FITNESS

In pairs and on a running clock - 

At 0 -
3 x 1km / 750m Bike erg each (1:1)

At 15 -
3 x 350m / 250m Row each (1:1)

At 28 -
3 x 200m / 150m Ski each (1:1)

Feb 26 2021

Saturday: Equilibrium

CROSSFIT

CONDITIONING

With a partner - 

For time:
300 Double unders 
150 Air squats
150 / 112 Echo bike calories
100 Pull-ups 
100 Push-ups
100 / 75 Row calories
* share the reps anyhow
Time cap 30 mins

FITNESS

5 rounds for time of:

300m / 250m Ski Erg
20 Russian KB swings
600m / 500m Bike Erg
20 KB SDLHP
Sled push down and back
* rest 2 mins after each round
Time cap 35 mins

Feb 25 2021

Friday: '13.4'

CROSSFIT

STRENGTH

Deadlift 4 x 7 reps

* Lift every 4 mins and build to a heavy 7 rep.

CONDITIONING

'13.4'

AMRAP ascending ladder in 7 mins:
3 Clean and jerks 40-62.5kg / 20-45kg
3 T2B or Knee tucks
6 Clean and jerks
6 T2B or Knee tucks
etc..

FITNESS

In pairs and on a running clock - 

0 - 10 mins
2 x 300m runs each (1:1)
then AMRAP in remainder of -
5 Renegade rows (row-row-push-up)
Bike erg cals
* P1 completes 5 man makers while P2 rides the bike. Swap after 5 reps.

12 - 22 mins
3 x 200m runs each (1:1)
then AMRAP in remainder of -
5 DB Devil press
Bike erg cals
* P1 completes 5 devil press while P2 rides the bike. Swap after 5 reps.

24 - 34 mins
5 x 100m runs each (1:1)
10 DB Thrusters
Bike erg cals
* P1 completes 10 DB Thrusters while P2 rides the bike. Swap after 5 reps.

Feb 24 2021

Thursday: Scadaddle

CROSSFIT

STRENGTH
EMOM 12 mins
Min 1 - 1-5 Ring muscle ups 
Min 2 - 15-30 second L-sit 
Min 3 - 5 Roll to candlestick

CONDITIONING
3 rounds of:
AMRAP in 3 mins:
100m Farmers carry
12 Burpee box jump overs
Max Ski erg calories in remainder
* Rest 3 mins after each round

FITNESS

Row Day
5 sets of:
3 mins on - 2 mins off
* 1 min @ 20 spm, 1 min @ 24 spm, 1 min @ 28 spm

At 28 mins -
3 sets of:
30 Walking lunges
20 Hand release push-ups
10 Tuck ups
* rest 30 seconds

Feb 23 2021

Wednesday: A Mixed Bag

CROSSFIT

CONDITIONING

Every 10 mins for 3 rounds:

60 Double unders 
30 Wall balls
15 CTB pull-ups 
15 STO 
1km / 700m Echo bike
* Score time taken for each round. 7 min cap on each round.

FITNESS

On a running clock and in Tabata style - 

0 - 4 mins Bike erg metres
rest 2 mins
6 - 10 mins Drag rope skips
rest 2 mins
12 - 16 mins Ab mat sit-ups
rest 2 mins
18 - 22 mins Striders
rest 5 mins

At 27 mins -
2 rounds for time:
25 / 18 Bike erg calories
50 Drag rope skips
25 Ab mat sit-ups
50 Striders
* Go fast!!!

Feb 22 2021

Tuesday: In a Spiral

CROSSFIT

STRENGTH
Press
4 x 7 reps
* Lift every 3 mins and build to a heavy 7 rep

CONDITIONING
21-18-15-12-9
HSPU 
KB swings
Box jumps or step ups
* 14 min cap

FITNESS

Every 5 mins x 6 sets:
11 long green shuttle runs
200m / 160m Row
22 Single leg v-ups
400m / 320m Bike erg
AMRAP Air squats in remainder
(Move to the run start to complete air squats)

At 33 mins -
5 x 45 seconds on 15 seconds off of:
Bicycles
Mountain climbers
Side to sides
Slides
Flutter kicks

Feb 20 2021

Monday: Going The Distance

CROSSFIT

CONDITIONING

For time:

Run 800m 
75 / 50 Row calories
Run 800m 
75 / 50 Bike erg calories
Run 800m 
* Time cap 25 mins

ACCESSORY

At 30 mins - 

2 sets of:
30 Single leg v-ups
30 Hollow rocks
30 sec Tuck hold
* 1 min rest. Aim to move directly into each movement.

FITNESS

With a partner and on a 30 min cap - 

Complete 300 / 210 Echo Bike calories
* Every 3 mins including the 0 complete:
10 Synchro Jumping lunges
10 Synchro Sit-ups
10 Synchro Burpees

At 33 mins -
3 sets:
20 Dead bugs
1 min plank
* New set every 3 mins

Feb 19 2021

Saturday : 3 Parter

CROSSFIT

With a partner and on a running clock:
0-10 mins
3 rounds of:
30 Box jumps or step ups (alternate reps with partner)
300m run (together)

12-22 mins
3 rounds of:
25 Synchro KB swings
250 / 200m row (together)

24-34 mins
3 rounds of:
20 Bar muscle ups or Burpee pull-ups
400m Bike erg (together)

FITNESS

With a partner - 

AMRAP in 25 mins of:

30 / 25 Echo bike calories
30 Wall balls
30 Burpees
30 Knee tucks
30 DB Push press

* Share work anyhow

Feb 18 2021

Friday : '16.4'

CROSSFIT

STRENGTH

Bench press
4 sets of 7 reps
* Lift every 3 mins and build to a heavy 7 rep

CONDITIONING

'16.4'
AMRAP in 13 mins:
55 Deadlifts 102.5 / 70 kg
55 Wall balls
55 Calorie row
55 HSPU
or
55 Deadlifts 60 / 40 kg
55 Wall balls
55 Calorie row
55 Hand release push-ups

FITNESS

With a partner -
AMRAP ascending ladder in 21 mins of:
3 Russian KB swings
3 DB curl and press
3 Ski erg calories
* Alternate movements with partner and add 3 reps each round.

At 23 mins -
In teams of 4
AMRAP in 7 mins:
Assault bike calories

Feb 17 2021

Thursday : Fffassst

CROSSFIT

STRENGTH

Ring muscle up skills

CONDITIONING

6 rounds each for time:
30 Double unders 
100m / 75m Ski erg or 9 / 6 Echo cals
5 DB Hang clean and jerk / arm
* rest 1 min after each round and alternate Ski and Echo each round.
* 18 min cap

FITNESS

Bike erg Day
5 sets of:
3 mins @ 70 rpm
2 mins @ 80 rpm
1 min @ 90+ rpm
* 2 mins rest (complete 15 Hollow rocks). Set the damper to a level you can maintain the rpm comfortably.

At 33 mins - 
3 sets of:
10 Static lunges / leg
10 Push-ups
20 Slides
* 30 seconds rest

Feb 16 2021

Wednesday : Drawing Board

CROSSFIT

STRENGTH

Back Squat
4 x 7 reps
*Lift every 3 mins and build to a heavy 7 rep

CONDITIONING

With a partner 1:1 -
5 rounds each of:
12 Alternating front rack barbell lunges
12 CTB pull-ups
* 15 minute cap

FITNESS

5 Rounds of:
AMRAP in 3 mins:
12 / 9 Calorie row
9 DB Thrusters
6 Burpees
* Rest 3 mins after each round

At 33 mins - 
3 sets of:
30 Side to sides
20 Single leg v-ups
10 Sit-up (feet flat, touch heels)

Feb 15 2021

Tuesday: The Ladder

CROSSFIT

STRENGTH

Every 90 seconds for 7 sets:

3 Hang power cleans

* Build to a heavy 3 rep

CONDITIONING

AMRAP ascending ladder in 9 mins:

3-6-9 etc Power cleans
3-6-9 etc Push jerks
* 300m Bike erg after each round.  

FITNESS

In teams of 2 - 

4 rounds for time of:
50 / 35 Calorie row
100 Walking lunges
1000m / 750m Bike erg

* 32 min cap

At 33 mins -
2 sets of:
50 Ab mat sit-ups
35 Ass ups
20 Tuck ups

Feb 13 2021

Monday - Winding Road

CROSSFIT

CONDITIONING

On a continuously running clock - 
At 0 - 
Run 800m 
21 T2B
15 Burpees

At 9 -
Run 600m 
18 T2B
12 Burpees

At 16 -
Run 400m
15 T2B
9 Burpees

At 21 - 
Run 200m 
12 T2B
6 Burpees
*Score time taken each round.

ACCESSORY

At 27 mins - 
EMOM for 5 mins:
30 Bicycles
20 Side to sides
10 Single leg V Ups

FITNESS

In teams of 2 -

3 rounds for time of:
50 / 35 Calorie row
100 Walking lunges
1000m / 750m Bike erg

Feb 12 2021

Saturday: Pair Power..

CROSSFIT

CONDITIONING

In pairs - 

For time:
100 / 70 Calorie row
80 Front squats 
60 STO 
40 Pull-ups or jumping pull-ups
800m run or 600m run
40 Pull-ups or jumping pull-ups
60 STO
80 Front squats
100 / 70 Calorie row

FITNESS

With a partner - 

2 rounds of:
4 min max Echo bike calories
1 min rest
4 min max DB step ups
1 min rest
4 min max Ski erg calories
* 2 min rest at end of round

Feb 11 2021

Friday: '20.1' - Test Time..

CROSSFIT

STRENGTH

Every 90 seconds for 7 sets:

1 Power snatch

* Build to a heavy single

CONDITIONING

'20.1'

10 rounds for time of:

8 Ground to overhead 45 / 30 kg
10 Bar facing burpees

* 15 min cap

FITNESS

On a running clock and in groups of 4 - 

4 rounds each of:
Bike erg 600 / 500m
Sled push 30m return
200m run
* Next person leaves when person in front finishes Bike erg.

At 30 mins -
EMOM 6:
Min 1 - 50 Bicycles
Min 2 - 20 Hollow rocks

Feb 10 2021

Thursday: The Escalator..

CROSSFIT

STRENGTH

Press 5 x 4 reps @ tempo 2121

* Lift every 3 mins and build to a heavy 4 rep

CONDITIONING

AMRAP in 10 mins of:

20 Wall balls (must be unbroken!)
5-10-15-20 etc. T2B 
* After each round add 5 reps to the T2B 

FITNESS

ROWING!!

6 sets of:
2 mins on - 2 mins off
* alternate between 20 spm and 24 spm on efforts

At the 26 mins -
'Gun ladder'
1 BB Bicep curl each (empty bar)
2 Push-ups each
2 BB Bicep curls each
4 Push-ups each
* Continue in this fashion to 10 reps on the BB curl and 20 reps on the Push-ups.

Feb 09 2021

Wednesday: Change Up..

CROSSFIT

STRENGTH

EMOM for 12 mins:

Min 1 - Strict pull-up x 6-12 reps
Min 2 - Push-up x 12-20 reps
Min 3 - Alt Pistol squat x 8-12 reps
Min 4 - V-up x 15-20 reps

CONDITIONING

Every 4 mins for 4 rounds:

15 / 10 Echo bike calories (1 min cap)
30 Double unders
250m / 200m row
* Score each round

FITNESS

With a partner - 

5 rounds of:
60 / 45 Bike erg calories
50 DB Deadlifts (between feet)
40 DB Front squats
30 DB Floor press
20 Burpees
* 40 min cap

Feb 08 2021

Tuesday: Pass the Buck..

CROSSFIT

STRENGTH

Power clean 5 x 3 reps

* Lift every 3 mins and build to a heavy 3 rep touch and go Power clean

CONDITIONING

In teams of 3 - 

5 rounds each of:
12 DB Power cleans
12 DB Push press
24 Air squats
* Next person starts when person in front begins Air squats.
20 min cap

FITNESS

With a partner - 

At 0 -
EMOM 10:
20 seconds hard Echo bike effort
* First partner on 0, second on the 30 seconds. Work hard here!!

At 15 mins -
5 rounds each working 1:1 with your partner:
20 Flares
20 Jumping lunges
* Alternate full rounds. 

At 27 mins -
5 rounds each of:
10 / 7 Echo calories
* 10 Single leg v-ups after each set on the Echo

At 35 mins -
3 sets of:
30 second right side plank
30 second plank
30 second left side plank
30 second hollow hold
* Go straight into the next round with no rest!

Feb 06 2021

Monday: Peel Through..

The gym is an absolute buzz at the moment and it seems with another title under their belts the 5am crew is proving the class to be in at the moment ; )  In all seriousness though we know that particular class is one that works very well for lots of our members as it allows them to get their training in before work and right now it's popularity is at an all time high with full wait lists well into a week in advance.  We are well aware of this demand and working hard to make sure we accommodate as many folks as possible but we encourage you to have a back up class in mind.  We also encourage consideration for your fellow 5amers. We see that we are booked up weeks in advance... Please make sure you are keeping on top of your bookings and cancelling well in advance if you know you can't make it... and showing up when you are booked in.  All that being said.. don't forget we run an awesome Fitness class at 5am as well that you can utilise to get your daily fix.  As usual thank you for your support and understanding.
The CFTSV Team..

CROSSFIT

CONDITIONING

Every 6 mins for 5 rounds:

15 / 10 Calorie Ski erg
9 Burpee box jump overs
15 KB swings 24 / 16 kg
200m run
* Record time for each round

ACCESSORY

AMRAP in 7 mins of:

7 Ab wheel rollouts
7 Strict T2B
14 Hollow rocks

FITNESS

On a running clock - 

AMRAP in 7 mins:
Row 10 / 7 cals
5 Lateral burpees over the rower

rest 3 mins

AMRAP in 7 mins:
Bike erg 400 / 300m
8 DB Push press

rest 3 mins

AMRAP in 7 mins:
Shuttle run across the green 6 laps
11 Sit-ups

rest 3 mins

At 30 min mark -
3 sets of:
DB hold between feet 20 seconds + Punch at feet 20 seconds
5 DB get up sit-ups each arm
* rest 1 min after each set

Feb 05 2021

Saturday: Buckle up..

CROSSFIT

CONDITIONING

With a partner - 

For time:
4k / 3.2k Bike erg (8 min cap)
200 / 160 Wall balls
100 / 80 Deadlifts 
50 / 40 Synchro burpees over the barbell
4k / 3.2k Bike erg
* 35 min cap

FITNESS

With a partner - 

3 rounds of:
20 Sled push laps (20kg)
50 / 35 Echo bike cals
1k Ski erg
* 34 min cap

At 36 mins -
Tabata Bicycles
* Hold plank in rest

Feb 04 2021

Friday: '14.2'

CROSSFIT

STRENGTH

Every 90 seconds for 7 sets:

10 Touch and go Power snatches

* Aim for similar loads as last week.  This is the last week of this progression and next week we do an Open workout with lotsa' snatches : )

CONDITIONING

'14.2'

On a continuously running clock -
0-3 mins to complete:
2 rounds -
10 Overhead squats 45 / 30 kg 
10 CTB pull-ups 

3-6 mins to complete:
2 rounds -
12 Overhead squats 45 / 30 kg
12 CTB pull-ups

6-9 mins to complete:
2 rounds -
14 Overhead squats 45 / 30 kg
14 CTB pull-ups
* Continue in this fashion adding 2 reps to each round until you cannot complete the work inside the designated 3 min window.

FITNESS

Every 10 mins for 3 rounds:

30 / 20 cal Bike Erg
30 Xplodes
30 / 20 cal Row
30 Single leg v-ups
30 / 20 cal Ski
30 Hand release Push Ups
* Send fastest first. Cut off on each round is 8 mins

At 33 mins -
AMRAP in 7 mins:
20 Slides
20 Ass-ups
20 Scissor kicks
20 Mountain climbers
20 second Hollow hold

Feb 03 2021

Thursday: Ground Work..

CROSSFIT

STRENGTH

Bar muscle up skill work

CONDITIONING

AMRAP in 16 mins of:

20 / 14 Echo bike calories
15 KB swings
10 Push-ups
Sled push 20m

FITNESS

In teams of 3 - 

4 rounds each of:
Run 200m
24 Flares
12 DB curl and press
* Next person leaves when person in front completes Flares.
Once everyone is complete aim for 2 mins rest then move to the next part -

5 mins max Bike erg metres
3 mins rest
EMOM 5:
5 Single DB curls (hold handle both hands)
5 DB Pallof press
10 DB side to sides
(Goal will be to start this as close as possible to the 20 min mark)

Feb 02 2021

Wednesday: Rough Waters..

CROSSFIT

STRENGTH

Push jerk 5 x 3 reps

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

CONDITIONING

3 rounds for time of:

50 Double unders 
21 / 15 Row calories
12 Double DB Hang clean and jerk
* Time cap 12 mins

FITNESS

5 rounds at each station -
1. Echo bike
2. Box step up
3. Burpee bound across the green
4. Plate ground to overhead 10 / 5 kg
5. MB sit up and throw (hard MB's)
* Begin a new station every 5 mins

At 28 mins -
EMOM 9 of:
Min 1 - Max box bridges in 30 seconds
Min 2 - Max box dips in 30 seconds
Min 3 - Max Bicycles in 30 seconds

Feb 01 2021

Tuesday: Back and Forth..

CROSSFIT

STRENGTH

Back squat 5 x 4 reps @ tempo 2121

* Lift every 3 mins and build to a heavy set of 4 reps

CONDITIONING 

Working 1:1 with a partner -

AMRAP in 10 mins of:

5 Burpee Box jumps
3 Squat cleans

FITNESS

With a partner - 

100 / 75 Bike erg calories
10 Shuttle returns across the green each (1:1)
50 Synchro Sit-ups (knees bent, feet flat)
75 / 60 Bike erg calories
8 Bear crawl returns across 3/4 of green each (1:1)
50 Synchro Sit-ups (knees bent, feet flat)
50 / 40 Bike erg calories
6 Walk lunge returns across 1/2 of green each (1:1)
50 Synchro Sit-ups (knees bent, feet flat)
* 25 min cap

At 28 mins -
Working 1:1 with a partner:
4 rounds each of:
30 Side to sides
20 Tuck ups
100 Ski sprint
* 10 min cap

Jan 30 2021

Monday: Transition..

CROSSFIT

CONDITIONING

Every 7 mins for 4 rounds:

Run 400m
30 / 21 Bike erg calories
Run 400m

ACCESSORY

At 32 mins - 

3 rounds for quality:
7 Strict Knees to elbows 
14 Hollow rocks
28 Plate side to sides 10 / 5 kg
* rest 1 min

FITNESS

In teams of 2 - 

On a continously running clock -
0-14 mins
4 rounds of:
Row 250m / 200m each
15 Synchro single arm DB press per arm
* Swap who rows first each round

14-28 mins
6 rounds of:
Row 125 / 100m each
6 Synchro single arm DB devil press
* Swap who rows first each round

28-35 mins
AMRAP in 7 mins:
10 Rower pike ups
20 DB side to sides
30 Flutter kicks

Jan 29 2021

Saturday: Let the Games Begin..

The day has finally arrived for us to see who will be crowned Class Wars Champion of 2020!

Step 1 - Sign in to the 5.30am class

Step 2 - Turn up at 5.30am in your team colours

Step 3 - Compete like a person possessed for your team

Step 4 - Cheer for Team Blue as they raise the shield ; )

Jan 28 2021

Friday: '19.1'

A reminder again that there are no classes Saturday as we are running our annual Class Wars Event.  Don't let that stop you from coming for a workout though as your team needs you. 

Sign in online to the 5.30am CrossFit class and arrive at 5.30am ready for a 6am start.  Any questions don't hesitate to ask one of the coaches.

CROSSFIT

STRENGTH

Every 90 seconds for 7 sets:

7 Touch and go Power snatches

* Aim for similar loads to last week.  2nd last week of this progression.

CONDITIONING

'19.1'

AMRAP in 15 mins of:

19 Wall balls
19 Row cals

FITNESS

On a running clock complete - 

8000m / 6500m Bike erg
and
4 rounds of:
80 Drag rope skips
40 Sit-ups
20 Push-ups
* You can use any strategy to complete the work. E.g. split the bike up with the rounds of work, do all the bike then all the work or vice versa.
30 min cap

At 35 mins - 

With a partner 1:1 -
3 sets each of:
15 BB curls
* Partner holds top of push-up

Jan 27 2021

Thursday: Skill Work..

CROSSFIT

STRENGTH

EMOM for 12 mins:

Min 1 - Hold bottom of the ring dip / Box dip x 20-30 sec
Min 2 - L-hang from pull-up bar / Tuck hang x 20-30 sec
Min 3 - Deadball hug and march 30 seconds
Min 4 - Handstand hold / Pike hold x 15-30 seconds

CONDITIONING

4 rounds for time of:

21 / 15 Bike erg calories
15 DB box step ups (1 DB alternating legs)
9 Strict HSPU 
* Time cap 14 mins

FITNESS

In a group of 4 and in follow the leader style - 

6 rounds each of:
0-45 sec - Complete 10 / 7 Ski Calories
45-1.30 - Complete 10 / 7 Flurpees
1.30-2.15 - Complete 10/ 7 Row calories
2.15- 3.00 - Complete 8 / 6 Long green shuttles
* New round begins every 5 mins.  Reduce reps as needed.

Jan 26 2021

Wednesday: Hurt Box..

CROSSFIT

STRENGTH

Press 4 x 6 reps @ tempo 32x2

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

CONDITIONING

For time:

30 / 21 Echo bike calories
20 Deadlifts 
10 Bar facing burpees
* Time cap 5 mins

FITNESS

Working with a partner 1:1 - 

10 rounds each of -
AMRAP in 90 seconds:
20 Jumping lunges or Alternating lunges
400 / 300m Bike erg (send it here!)
Max Single leg v-ups in remainder

At 33 mins - 

EMOM 6:
Min 1 - 20 Slow glute bridges
Min 2 - 20 Slow Dead bugs

Jan 25 2021

Tuesday: Aussie Partner Hero WOD

Classes at 4pm, 5pm and 6pm and Fitness at 6pm!

CROSSFIT

CONDITIONING

'McDonald and Galagher' (Done a shade differently and with a little extra at the end)

2 rounds for time:
200m run together
16 KB swings (P1)
16 Pull-ups or jumping pull-ups (P2)
16 Front squats (P1) 30-50kg / 15-35kg

200m run together
14 KB swings (P2)
14 Pull-ups or jumping pull-ups (P1)
14 Front squats (P2) 30-50kg / 15-35kg

200m run together
12 KB swings (P1)
12 Pull-ups or jumping pull-ups (P2)
12 Front squats (P1) 30-50kg / 15-35kg

At the 25 min mark -
1788m Row
* Share anyhow

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.

FITNESS

On a running clock - 

At 0 -
10 mins Bike erg
* 5 sets of 1 min hard - 1 min easy
(Target 600m / 540m)
2 mins rest

At 12 -
10 mins Row
* 5 sets of 1 min hard - 1 min easy
(Target 300m / 270m)
2 mins rest

At 24 -
10 mins Ski
(Target 280m / 240m)
* 5 sets of 1 min hard - 1 min easy

At 36 mins -
3 rounds of:
10 Plank walk ups
20 Mountain climbers
30 Bicycles
* 1 min rest

Jan 24 2021

Monday: Brick Wall..

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

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

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

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

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

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

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

CROSSFIT

CONDITIONING

AMRAP in 20 mins of:

Run 400m
50 Double unders
7 Clean and jerks

FITNESS

AMRAP in 22 mins:

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

At 25 mins - 

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

Jan 22 2021

Saturday: Echo Madness..

CROSSFIT

CONDITIONING

In teams of 2 -

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

FITNESS

In teams of 3 - 

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

Jan 21 2021

Friday: '17.1'

CROSSFIT

STRENGTH

Every 90 seconds for 7 sets:

5 Touch and go Power snatches

* Aim for similar loads as last week

CONDITIONING

'17.1'

For time:

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

FITNESS

With a partner -

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

Jan 20 2021

Thursday: Some Con..

CROSSFIT

CONDITIONING

Every 5 mins for 6 rounds:

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

FITNESS

In add on style and on a 35 minute cap - 

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

Jan 19 2021

Wednesday: Burner..

CROSSFIT

STRENGTH

Split jerk 10 x 1 reps

* Lift every minute and build to a heavy single

CONDITIONING

5 rounds for time of:

50 Double unders
12 STO

* Time cap 10 mins

FITNESS

In teams of 4 and in bump style - 

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

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

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

Jan 18 2021

Tuesday: More Tempo..

CROSSFIT

STRENGTH

Back squat 4 x 6 reps @ tempo 32X2

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

CONDITIONING

AMRAP in 12 mins of:

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

FITNESS

With a partner and on a 30 minute running clock -

One person always on the bike erg accumulating metres)

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

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

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

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

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

Jan 17 2021

Monday: It's Run Day at CFTSV..

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

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

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

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

Go get it..

CROSSFIT

CONDITIONING

With a partner and working 1:1 - 

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

FITNESS

With a partner - 

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

At 37 mins -
EMOM 3:
50 Bicycles

Jan 15 2021

Saturday: Bike Erg Bonanza...

CROSSFIT

CONDITIONING

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

* 35 min cap

FITNESS

With a partner - 

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

Jan 14 2021

Friday: Let the Prep Begin..

CROSSFIT

STRENGTH

Every 90 seconds for 7 sets:

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

CONDITIONING

'Open Workout 15.5'

For time - 

27-21-15-9 of:

Row calories
Thrusters 43 / 30 kg

FITNESS

In circuit style - 

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

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

Jan 13 2021

Thursday: Getting Strict..

CROSSFIT

STRENGTH

EMOM for 12 mins:

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

CONDITIONING

Every 5 mins for 3 rounds:

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

FITNESS

In teams of 5 and in conga line fashion - 

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

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

Jan 12 2021

Wednesday: Pyramid Chipper..

CROSSFIT

STRENGTH

EMOM for 7 mins:

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

* Build to a challenging effort of the complex.

CONDITIONING

AMRAP in 20 mins of:

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

FITNESS

On a continuously running clock - 

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

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

Jan 11 2021

Tuesday: The Pump..

CROSSFIT

STRENGTH

Press 4 x 8 reps @ tempo 41x1

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

CONDITIONING

3 rounds for time of:

20 Pull-ups 
20 STO 
* Time cap 10 mins

FITNESS

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

At 6 -
Tabata Ab mat sit-up

At 12 -
Tabata Ski erg

At 18 -
Tabata Squat jumps

At 24 -
Tabata Shuttle runs

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

Jan 09 2021

Monday: Shuttle Bus..

CROSSFIT

CONDITIONING

4 rounds for time of:

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

* Time cap 20 mins

ACCESSORY

At 25 mins - 

'Durante Core'

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

FITNESS

Working with a partner - 

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

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

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

Jan 08 2021

Saturday: The Fantastic Four..

CROSSFIT

CONDITIONING

In teams of 4 - 

For time:

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

* Time cap 40 mins

FITNESS

Every 5 mins x 6 sets:

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

Jan 07 2021

Friday: Loaded Potato..

CROSSFIT

STRENGTH

Deadlift 5 x 5 reps

* Lift every 3 mins and build 

CONDITIONING

AMRAP in 9 mins of:

30 Double unders
10 HSPU
5 Cleans

FITNESS

In teams of 3 sharing work anyhow - 

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

Jan 06 2021

Thursday: Some Static Stuff..

CROSSFIT

STRENGTH

EMOM for 12 mins of:

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

CONDITIONING

Every 3 mins for 5 rounds:

500m Bike erg
20 Single DB OH walking lunge steps

FITNESS

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

Jan 05 2021

Wednesday: Tempo work and The Baseline..

CROSSFIT

STRENGTH

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

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

CONDITIONING

'The Echo Baseline'

For time:

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

* Time cap 12 mins

FITNESS

Every 6 mins x 5 sets - 

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

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

Jan 04 2021

Tuesday: 1 for 1..

CROSSFIT

CONDITIONING

Working 1:1 with a partner - 

5 rounds each of:

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

* Time cap 20 mins

FITNESS

In teams of 3 -

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

Jan 02 2021

Monday: Rum Balls..

CROSSFIT

CONDITIONING

Every 4 mins for 5 rounds:

Run 400m
21 Wall balls
12 T2B

ACCESSORY

At 25 mins - 

AMRAP in 5 mins:

5 Ab wheel rollouts
5 Strict T2B
10 Hollow rocks

FITNESS

On a continuously running clock - 

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

5-10 mins:
80 / 60 Cal ski erg

10-15 mins:
100 DB snatches

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

20-25 mins:
100 DB Sit-ups

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

Jan 01 2021

Saturday: Happy New Year..

The first workout of 2021!!

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

CROSSFIT

CONDITIONING

With a partner - 

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

Deadlift
Wall ball
Bike erg calories
Burpees

* Share the work anyhow

40 minute time cap

FITNESS

Every 5 mins x 6 sets:

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

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

Dec 31 2020

Friday: Happy New Year..

HAPPY NEW YEAR CFTSV!! 

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

NO SATURDAY FITNESS CLASS THIS SATURDAY..

Dec 30 2020

Thursday: New Years Eve Countdown..

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

Fitness at 5am.. 

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

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

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

Stay safe and we will see you next year ; )

CROSSFIT

CONDITIONING

"The Countdown"

With a partner and sharing reps anyhow - 

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

FITNESS

On a continuously running clock - 

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

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

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

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

Dec 29 2020

Wednesday: Erg Power..

CROSSFIT

STRENGTH

EMOM for 5 mins:

1 Power clean

* Build to a heavy single

CONDITIONING

With a partner working 1:1 - 

3 rounds each of:

1km Bike erg
10 Power cleans 
* 18 min cap

FITNESS

Working with a partner and sharing reps anyhow -

AMRAP in 30 mins of:

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

Dec 28 2020

Tuesday: Good Shapes..

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

CROSSFIT

STRENGTH

Every 90 seconds for 7 sets:

2 Hang power snatch

* Build to a heavy 2 rep

CONDITIONING

In an ascending ladder, 2-10 reps of:

Box jump
Hollow rock
Strict ring dip

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

FITNESS

3 rounds of:

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

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

Dec 26 2020

Monday: Dust Off..

We hope everyone has enjoyed their long weekend!!  

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

7am Fitness class

8am and 9am CrossFit classes

Please sign in online : )

CROSSFIT

CONDITIONING

AMRAP in 20 mins:

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

FITNESS

In teams of 3 - 

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

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

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

Dec 25 2020

Saturday: Boxing Day..

We hope everyone had a fantastic Christmas Day!

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

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

We will also have a Fitness class at 6am.

CROSSFIT

CONDITIONING

Every 5 mins for 6 rounds:

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

FITNESS

In teams of 2 - 

4 rounds of:

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

* 36 min cap

Dec 24 2020

Friday: Merry Christmas

Merry Christmas to the entire CFTSV community!

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

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

Love from the CFTSV staff..

Dec 23 2020

Thursday: The 12 Days of Christmas..

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

CONDITIONING

For time:

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

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

FITNESS

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

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

Dec 22 2020

Wednesday: Ski Bump..

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

CROSSFIT

STRENGTH

Every 2 mins x 7 sets:

Power clean x 2 reps

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

CONDITIONING

3 rounds each for time of:

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

FITNESS

Working 1 min on and 1 min of active recovery - 

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

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

Rest till the 12 min mark

* Repeat for 3 rounds

Dec 21 2020

Tuesday: Razor Sharp..

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

CROSSFIT

CONDITIONING

4 rounds of - 

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

FITNESS

In teams of 3 - 

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

* 30 min cap

Dec 19 2020

Monday: Chew Through..

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

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

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

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

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

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

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

CONDITIONING

Every 8 mins x 3 rounds:

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

ACCESSORY

At 28 mins - 

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

FITNESS

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

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

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

Dec 18 2020

Saturday: Burping Partner..

CROSSFIT

CONDITIONING

With a partner - 

For time:

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

FITNESS

In teams of 3 - 

P1:
8 min AMRAP:
Max Ski cals

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

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

Dec 17 2020

Friday: Roped In...

CROSSFIT

STRENGTH

Every 2 mins x 10 sets:

2 Squat cleans

* Build to a heavy 2 rep touch and go

CONDITIONING

AMRAP in 5 mins of:

4 Squat cleans 
3 Push jerks
2 Rope climbs 

FITNESS

In pairs and alternating movements - 

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

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

Dec 16 2020

Thursday: Lovely Legs..

CROSSFIT

CONDITIONING

5 rounds for time of:

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

FITNESS

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

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

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

Rest 1min

* 3 rounds starting every 10min

Dec 15 2020

Wednesday: Back and Forth..

CROSSFIT

STRENGTH

Split jerk 10 x 2 reps

* Build to a heavy 2 rep

CONDITIONING

With a partner and working 1:1 - 

4 rounds each of:

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

FITNESS

'EMOMathon'

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

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

At 30 min mark - 
400m Farmers Carry w Partner

Dec 14 2020

Tuesday: Hidden Cindy..

CROSSFIT

STRENGTH

EMOM for 7 mins:

1 Power snatch

* Build to a heavy single

CONDITIONING

AMRAP in 18 mins of:

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

FITNESS

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

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

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

Dec 12 2020

Monday: Rapid Fire..

CROSSFIT

CONDITIONING

Every 3 mins x 7 rounds:

Run 200m
12 KB swings
6 Burpees

ACCESSORY

At 25 mins - 

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

FITNESS

In teams of 3 - 

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

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

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

Dec 11 2020

Saturday: Couples Retreat..

CROSSFIT

CONDITIONING

2 rounds for time of:

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

* Time cap 30 mins

FITNESS

Every 8 min x 5 sets:

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

Dec 10 2020

Friday: CFTSV 3...

CROSSFIT

CONDITIONING

For time:

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

* Time cap 30 mins

FITNESS

In teams of 3 -

3 x 200m Run each

into

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

into

3 x 200m Run each

40 min cap

Dec 09 2020

Thursday: Keep up the Practice..

CROSSFIT

STRENGTH

EMOM for 15 mins:

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

CONDITIONING

4 rounds for time of:

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

* 14 min time cap

FITNESS

On a continuously running clock - 

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

At 17 min - 
AMRAP 3 min:
Distance Slamball Throws

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

Dec 08 2020

Wednesday: Power Mash..

CROSSFIT

STRENGTH

Front squat 10 x 1 rep

* Build to a heavy single

CONDITIONING

Tabata mash up of:

Power clean
Lateral burpee over the barbell

* Score total reps across all 8 rounds

FITNESS

3 rounds of:

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

Rest 1 min

2 min AMRAP Assault Bike Cals

Rest 2 min

Dec 07 2020

Tuesday: Bouncing around..

CROSSFIT

STRENGTH

Press 5 x 5 reps

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

CONDITIONING

AMRAP in 12 mins:

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

FITNESS

Partitioned anyhow and with a partner - 

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

* 30 min cap

At 32 min mark
3 min AMRAP
Partner Synchro Bear Crawl

Dec 05 2020

Monday: Runski..

CROSSFIT

CONDITIONING

Every 7 mins x 4 sets:

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

ACCESSORY

'Durante Core'

5 sets of:

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

* rest 1 min after each set

FITNESS

Every 5 min x 4 rounds:

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

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

Dec 04 2020

Saturday: The Willcox WOD..

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

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

Much love,

The entire CFTSV community!

CROSSFIT

CONDITIONING

In teams of 4 - 

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

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

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

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

FITNESS

6 rounds of:

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

* 40 min cap

Dec 03 2020

Friday: CFTSV Test 2..

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

CROSSFIT

STRENGTH

'CFTSV Test 2'

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

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

FITNESS

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

In partners - 

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

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

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

* 40 min cap

Dec 02 2020

Thursday: Down Sizing..

CROSSFIT

STRENGTH

Push jerk 7 x 2 reps

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

CONDITIONING

10-1 of:

Handstand push-up
* Run 200m after each round

Time cap 16 mins

FITNESS

On a running clock - 

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

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

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

Dec 01 2020

Wednesday: Stuck in the middle..

CROSSFIT

CONDITIONING

AMRAP in 20 mins:

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

ACCESSORY

3 sets for quality:

10 Rower pike ups
20 Box bridges

FITNESS

With a partner - 

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

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

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

Nov 30 2020

Tuesday: Light Show..

CROSSFIT

STRENGTH

Every 90 seconds for 10 sets:

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

CONDITIONING

2 rounds for time of:

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

FITNESS

On a running clock -

Every 5 mins x 3 sets:

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

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

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

Nov 28 2020

Monday: Ab-titude..

CROSSFIT

CONDITIONING

Every 5 mins for 5 rounds:

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

ACCESSORY

At 30 mins - 

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

FITNESS

With a partner - 

AMRAP in 8 mins:
P1: Max Row distance

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

* Rest 2 mins then swap with partner

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

Nov 27 2020

Saturday: Single File..

CROSSFIT

CONDITIONING

In teams of 4 and in Indian file -

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

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

FITNESS

Working in partners -

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

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

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

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

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

Nov 26 2020

Friday: CFTSV Test 1..

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

CONDITIONING

'CFTSV Test 1'

On a continuously running clock -

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

FITNESS

In teams of 3 -

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

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

*40min cap

Nov 25 2020

Thursday: Ring, Ring..

CROSSFIT

STRENGTH

Ring muscle up skills

CONDITIONING

EMOM for 16 mins:

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

FITNESS

In partners sharing reps anyhow - 

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

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

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

Nov 24 2020

Wednesday: Dream Boat..

CROSSFIT

STRENGTH

Deadlift 10 x 2 reps

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

CONDITIONING

3 rounds for time of:

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

FITNESS

Every 7 mins x 5 sets:

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

Nov 23 2020

Tuesday: Turn up the Damper..

CROSSFIT

CONDITIONING

4 rounds of - 

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

FITNESS

In teams of 3 - 

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

Nov 20 2020

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