Crossfit WOD

Apr 23 2019

Wednesday: By the Dozen..

Don't forget classes for Anzac Day are 4pm, 5pm, and 6pm!

There are no morning classes.

STRENGTH

Power snatch 5 x 3 reps

* Lift every 3 mins and build

CONDITIONING

3 rounds for time:

12 DB snatch left 22.5 / 15 kg
12 DB OH walk lunge 22.5 / 15 kg
12 CTB pull-ups
12 DB OH walk lunge 22.5 / 15kg
12 DB snatches 22.5 / 15kg

* 12 min cap

Apr 22 2019

Tuesday: Everlast...

Classes for Anzac Day will be 4pm, 5pm and 6pm and we have a fantastic Aussie Hero WOD to pay our respects to.  

As usual, on a Public Holiday we ask you to please book in prior to arriving.

Reminder that Saturday we will be honouring another Aussie Hero and giving our awesome band of Defence men and women who may have missed our Anzac Day WOD the opportunity to come in and bust out a tough workout.

STRENGTH

Press 3 x 5 reps

* Lift every 3 mins and hold at approx. 70% 

CONDITIONING

Every 4 mins for 3 rounds:

15 / 10 Assault bike calories
15 Burpees

* Go fast!!!

Apr 19 2019

Monday: Fight Gone Beserk..

Happy Easter to Everyone!!

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

Please book in online!!

CONDITIONING

For time:

In teams of 2 - 

120 Wall balls 20 / 14 lbs
120 SDLHP 35 / 25 kg
120 Box jumps 24 / 20 "
120 Push press 35 / 25 kg
120 / 90 Row calories

* After each station run 400m with your partner

40 min time cap

Apr 19 2019

Saturday: Triathlon Twist..

Wishing everyone a Happy Easter! 

Eat plenty of chocolate but be ready to rumble on Easter Monday. 

Schedule for Easter Monday is 4pm, 5pm and 6pm. 

Just a heads up that we expect the 4pm to be a very big class but we would ideally like to spread our numbers across the 3 classes so consider the 5 or 6pm option : )

CONDITIONING

In teams of 2 - 

3k Ski erg
6k Bike erg
1 mile run

* At the completion of each task do 50 DB Thrusters 22.5 / 15 kg shared anyhow.

Apr 18 2019

Friday: Beat the Bunny..

Classes for Good Friday are on at 5am, 6am, 7am and 9.30am.

Please book in online!

If you are going away for Easter we hope you and your family have a fantastic weekend.  Drive carefully, be safe and we will see you next week!

CONDITIONING

AMRAP in 16 mins of:

40 Deadlifts 102.5 / 70 kg
30 DB Box step ups 22.5 / 15kg (one DB)
20 HSPU
10 Muscle ups

Apr 17 2019

Thursday: Egg Beater..

We are open for Good Friday classes!

Classes at 5am, 6am, 7am, 9.30am.

Book in online!!

CONDITIONING

Every 4 mins for 6 rounds:

Row 12 / 9 Calories
12 T2B
12 Back squats 70 / 45 kg

ACCESSORY

5 sets of:

20m Deadball carry

rest as needed.

Apr 16 2019

Wednesday: Sticks and Stones..

STRENGTH

Push jerk 5-3-3-1-1-1

* Lift every 2 mins and build to a heavy single 

CONDITIONING

3 rounds for max reps of:

1 min Pull-ups
1 min Shoulder to overhead 52.5 / 35 kg
1 min Assault bike calories
1 min Double unders
1 min rest

Apr 15 2019

Tuesday: Broken Window..

STRENGTH

Every 2 mins for 7 sets:

3 Power cleans

* Build to a heavy 3 rep touch and go

CONDITIONING

5 rounds for time of:

10 Power cleans 62.5 / 45 kg
20 Wall balls 20 / 14 lbs

Apr 13 2019

Monday: Running Chip Through..

Just a reminder that this weekend is the Easter long weekend.  Don't panic though.. we will still be open but just make sure you check the schedule for class times and make sure you book in online.

Good Friday April 19th - 5am, 6am, 7am, 9.30am (no afternoon class)
Easter Saturday April 20th - 6am, 7am (same as usual)
Easter Monday April 22nd - 4pm, 5pm, 6pm (no morning classes)

We hope you have a great Easter and we look forward to seeing you in the gym if you are not going away!

CONDITIONING

For time:

Run 400m
15 Burpee box jump overs 30 / 24 "
Run 400m
30 Jumping pull-ups
Run 400m
45 DB snatches 22.5 / 15 kg
Run 400m
60 Jumping lunges
Run 400m
75 Ab mat sit-ups
Run 400m

Apr 12 2019

Saturday: Big Hero 6..

CONDITIONING

In teams of 6 and in conga style - 

AMRAP in 30 mins of:

20 / 12 Calorie Assault bike
15 Plate overhead walking lunges 25 / 15 kg
10 Wall balls 20 / 14 lbs
5 Power cleans
1 Rope climb

Apr 11 2019

Friday: Taking Sides..

STRENGTH

Front squat 5 x 3 reps

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

CONDITIONING

3 rounds for time of:

Run 400m
20 Lateral burpees over the barbell
10 Thrusters 52.5 / 35 kg

* 15 min cap

Apr 10 2019

Thursday: Practice Makes Perfect..

STRENGTH

EMOM for 16 mins:

Min 1 - Max in 25 seconds Toes through Rings
Min 2 - Max in 25 seconds Strict Ring dips
Min 3 - Max in 25 seconds Strict Pull-ups
Min 4 - Max in 30 seconds Alternating pistol squats

CONDITIONING

For time:

100 Double unders
50 Toes to bar
100 Double unders
50 Pull-ups

* 12 min cap

Apr 09 2019

Wednesday: Erg out..

CONDITIONING

AMRAP in 5 mins of:

300m Bike erg sprint
18 Power snatch 35 / 25 kg
12 Box jump overs 24 / 20 "

rest 5 mins

AMRAP in 5 mins of:

300m Bike erg sprint
12 Power snatch 45 / 30 kg
9 Box jump overs 24 / 20 "

rest 5 mins

AMRAP in 5 mins of:

300m Bike erg sprint
6 Power snatch 52.5 / 35 kg
6 Box jump overs 24 / 20 "

Apr 08 2019

Tuesday: Spendthrift..

STRENGTH

Press 5 x 3 reps

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

CONDITIONING

2 rounds for time of:

60 / 45 Calorie row
40 KB swings 32 / 24 kg
20 Strict HSPU

Apr 06 2019

Monday: Parkside Jive..

This week we are back to our Monday Run Day and it will also be our first Run Day out of the new box so we just have a couple of things to bring to attention to ensure everything goes nice and smoothly..

Firstly, with regards to parking we ask if on a Monday you could refrain from parking on the road in front of the gym and instead you seek parking in either the front or back carparks.  We know our classes are busy so there are not always spaces in either car park so the road is the only option and if you are going to do that please try and make sure you do it in front of the vacant block next to our building.  Just a reminder if we could please leave the opposite side of the road vacant so the folks from the businesses across that way have space to park their cars : )

Secondly, just a big reminder to stay safe and tight to the curb whenever we have a running day.  We are lucky that Parkside Drive is a very wide and quiet street so there is less traffic than on our old track but it pays to stay switched on at all times.

Signing in has been great this week and we look forward to it continuing to be on point.  Remember our coaches want to spend time coaching you and helping you progress and having to race around trying to figure out who forgot to sign in takes time away from us doing that. 

Thank you again for a magnificent opening week and we look forward to hooking in even harder this week!!

CONDITIONING

On a running clock:

At 0:00 - 

Run 800m

At 6:00 mins - 

Run 2 x 400m
* rest 1 min between each

At 14:00 mins - 

Run 4 x 200m
* rest 1 min between each

ACCESSORY

On the Green and for quality - 

Every 2 mins for 5 sets:

30 Bicycles
20 Single leg v-ups
10 Hollow rocks

Apr 05 2019

Saturday: Tea for Two..

CONDITIONING

In teams of 2 - 

Row 2k (switch out every 250m)
100 Synchro Wall balls
Bike erg 4k (switch out every 250m)
100 Synchro Burpees

Apr 04 2019

Friday: Hit the slopes..

STRENGTH

Deadlift 5 x 3 reps

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

CONDITIONING

AMRAP in 12 mins of:

9 / 6 Calorie ski
12 Box jumps 24 / 20 "
15 Deadlifts 70 / 45 kg

Apr 03 2019

Thursday: Snatch skill..

STRENGTH

Every 2 mins for 7 sets:

1 Power snatch + 1 Ovehead squat + 1 Squat snatch

* Aim to build to a heavy and hold

CONDITIONING

In teams of 5 - 

4 rounds each of:

20 / 12 Assault bike calories
20 Single arm DB OH walking lunges 22.5 / 15 kg

* Max effort on the bike each round!!

Apr 02 2019

Wednesday: Burpee Madness..

STRENGTH

Every 2 mins for 5 sets:

Wtd Strict pull-ups x 3 reps

* Build to a heavy 3 rep

CONDITIONING

50 Burpee pull-ups
rest 5 mins
50 Burpee box jump overs
rest 5 mins
50 Bar facing burpees

* Each task has a 6 min cap

Apr 01 2019

Tuesday: Gripped..

What a day yesterday!! Our opening day was the biggest day we have ever had.  Thank you for coming out to support us, we appreciate it!

STRENGTH

Back squat 5 x 3 reps

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

CONDITIONING

For time:

12-9-6 
Power clean 85 / 52.5 kg
24-18-12
T2B

* Complete 50 Double unders after each round

12 min time cap

Mar 30 2019

Monday: Opening Day...

It's no joke folks.. April 1st is the beginning of a new era at CFTSV and we could not be more excited about the future!  But first some reflective thoughts..

We moved into the High Range Drive facility March 2010 after running most of our early sessions in the car park of our previous building.  The members around in those early days will remember a very narrow but adequate space for the 8-10 keen to tackle this 'fad' known as CrossFit.  We knew we weren't playing with some new toy though and quickly word spread, our classes grew and it wasn't long before we were looking for an upgrade.  Thankfully that came and we were able to secure an extra 150 square metres and with that we were able to step things up.  

Things continued to flourish and thanks to my great mate and CrossFit mentor Brett Fforde we were able to establish a community of hard working, disciplined and motivated athletes.  Even more than this though is the way our community since day dot has supported one another across every endeavour.

So fast forward all the way to the beginning of this year and things just exploded.  This year we have not only seen record numbers in our CrossFit classes but growth across all our programs has been phenomenal and we knew it was time for us to repay the unbelievable faith you have shown in us by taking things to another level.

A month ago we signed a lease to go into the old Pitstop building and and to say there hasn't been some small reservations, doubts and uncertainty would be lying.  Add to that the intimidating thought of moving 10 years worth of equipment into a new establishment.  

Enter you.. the amazing community of this box.  We came up with the plan to do a moving workout and I knew how great our people are so I thought we would get a decent turnout and fair bit of gear moved in the hour and then it was going to be a good, old slog to get the rest of the equipment across to the new place.  How wrong I was... firstly for the record (and it is now officially our new session record) we had 120 people sign into what was our last official class at the old facility.  Then not only was the gear moved but the efficiency with how things were done was just downright astonishing!!

I sat back at one stage and just watched as person after person brought in gear dumped it off and looked for the next job to do and thought, how the hell did we get so lucky to find these incredible people.

The feeling of being a part of something so special is something I just can't do justice to in words but I can tell you it 100% absolutely reinforces why we are making this move and my promise to you is that we will continue to deliver the best program, in the best gym, for the best people.

Now enjoy.. You all deserve it : )

CONDITIONING

'Opening Day'

Every 6 mins for 5 rounds:

400 / 300m Bike erg
300 / 250m Row
20 x 10m shuttles

* 4 min cap on each round

Mar 28 2019

Friday: Full Tilt..

STRENGTH

Every 90 seconds for 7 sets:

1 Split jerk

* Build to a heavy single

CONDITIONING

5 rounds for time of:

15 / 10 Row calories
12 Strict press 40 / 25 kg
9 V-ups

Mar 27 2019

Thursday: Lifting complex..

Just a reminder that this Saturday will be our last session at the High Range Drive address and we will only be running the 1 class.   We are looking for a massive turnout with the goal to move around 10 000 kg of equipment in an hour. The bonus is you will get your very first sneak peek of the new place too...

It will be a sad day to say good bye to the old girl as she has been very, very good to us and has filled us with so many special memories.  But it is onwards and upwards and we know you are all going to love our new facility.  

Kick off for the 'Last Stand' is 6am and we hope we see you all there ready to roll up your sleeves and get stuck in!!

STRENGTH

Every 2 mins for 7 sets:

1 Power clean
1 Front squat
1 Squat clean

* Build to a heavy of the complex

CONDITIONING

AMRAP in 8 mins of:

6 Squat cleans 50 / 35 kg
6 Front rack alternating lunges 50 / 35 kg
35 Double unders

Mar 26 2019

Wednesday: Pop Show..

CONDITIONING

AMRAP in 15 mins of:

15 / 10 Assault bike calories
15 Burpee box jump overs 24 / 20 "
15 KB swings 24 / 16 kg

ACCESSORY

21-15-9 for quality of:

Slow dips
Hollow rocks

Mar 25 2019

Saturday: 'Moving Day'

This week's Saturday workout is our very last session at High Range Drive with our impending move to the Parkside Drive facility.  There is nothing fancy about what we are going to do.. just roll up the sleeves and carry our stash of KB's, DB's and Slam balls 900m to the 'Super Box'.  We are only running one class, 6am, so we are hoping for a massive turnout to help us in this arduous task.  The bonus is you will get your first glimpse of our new facility that we will be operating from as of Monday 1st April.

Make sure you sign in and let's go out with a bang by smashing our biggest class record of 80 to pieces!

Anyone keen to hang around after is very welcome as we have the rest of our gear to move.  If you have a ute bring it along as it will be greatly appreciated : )

CONDITIONING

In a huge crew of legends -

900m Equipment carry to the new box
900m run back to the back to the old box

ACCESSORY

As many sets as you like - 

Drive a ute full of equipment to the new box

* rest as needed

Mar 25 2019

Tuesday: Run for it..

CONDITIONING

5 rounds for total time of:

Run 300m
rest 30 seconds
Run 200m
rest 20 seconds
Run 100m
rest 3 mins

ACCESSORY

3 sets of:

7 Ab wheel rollouts
21 V-ups

Mar 24 2019

Monday: '19.5'

So it's Thrusters and CTB pull-ups again as our final test for the 2019 Open.  There was plenty of speculation around what would be programmed given the fact we tested pulling strength last week with Bar muscle-ups but true to their 'F-You World' attitude HQ has kept with tradition by giving us a Fran style couplet.  Only difference on this one is the volume is more than double Fran which makes this workout a test of stamina and strategy.

Whether you are re-doing or not please give consideration to your hands as we need them this weekend for our Saturday moving WOD haha.  But seriously manage the volume with some smarts and some thought around not ruining your training week because you are being stubborn.

Thanks to all that attended our Friday Night Lights.. that's competitors, judges and spectators.  It's because of you guys that our FNL is like no other with its electric atmosphere and cauldron like feel. 

In all this year we had 123 CFTSV athletes register for the Open - our best number ever!!!!!!!  The good news is that there are plenty of other opportunities for you to explore your competitive side with the Allstar Alliance Online Pairs next on the agenda followed in July by the Allstar Alliance Townsville event which will this year be held in our very own facility.  Then there is Twins in September and finally the Open (again) in its new place in October.

For now though let's get after 19.5!

CONDITIONING

'19.5'

33-27-21-15-9 reps for time of:

Thrusters 43 / 30 kg
Chest to bar pull-ups

Mar 22 2019

Saturday: Return Serve..

CONDITIONING

In teams of 2 - 

Row 35 / 25 Row calories each

then

Alternating full rounds with your partner

15 Deadlifts 52.5 / 35 kg
10 Lateral burpees over the barbell
5 Clean and jerks 52.5 / 35 kg

* While partner 1 works through triplet, partner 2 accumulates Wall balls.  Partners continue swapping until 250 Wall balls are completed.

then

35 / 25 Row calories each

Mar 21 2019

Friday: Battle Ground..

We go into the last workout of the February 2019 Open with our main man B-Brown still doing his thing up in the very top half of the leaderboard - and we don't need to remind you all of what is at stake! So this Friday Night Lights is a special one and we need you all to be there to not only help B-Brown but to get behind each and every one of our 123 athletes competing in this years Open.

Briefing for 19.5 will begin at 5.15pm with our first heat due to begin around 5.30pm.

We hope to see you all there!!!

CONDITIONING

AMRAP in 12 mins of:

21 KB swings 24 / 16 kg
15 DB Thrusters 22.5 / 15 kg
9 CTB pull-ups

<iframe width="560" height="315" src="https://www.youtube.com/embed/vdezTMulJ-k" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>

ACCESSORY WORK

In pairs - 

3 rounds each of:

100m KB Front rack carry
20 Ab mat sit-ups

Mar 20 2019

Thursday: Bounce Around..

STRENGTH

EMOM for 12 mins:

Minute 1 - Strict CTB x 3-6 reps
Minute 2 - L-sit x 15-30 seconds
Minute 3 - Strict HSPU x 1-6 reps

<iframe width="560" height="315" src="https://www.youtube.com/embed/0wDEO6shVjc" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>

CONDITIONING

4 rounds of -

AMRAP in 2 mins of:

50 Double unders
Max row calories

* 2 mins rest after each round

Mar 19 2019

Wednesday: Quick Ascent..

STRENGTH

Front squat 5 x 7 reps

* Lift every 3 mins and build

CONDITIONING

10-20-30 reps of:

Wall balls 20 / 14 lbs
T2B
Burpees

* 13 min cap

<iframe width="560" height="315" src="https://www.youtube.com/embed/TU8QYVW0gDU" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>

Mar 18 2019

Tuesday: Jam Sandwiches

CONDITIONING

Every 5 mins for 5 sets:

Run 300m
15 Push jerks 52.5 / 35 kg
Run 300m

<iframe width="560" height="315" src="https://www.youtube.com/embed/V-hKuAfWNUw" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>

ACCESSORY WORK

At 30 mins - 

2 sets of max BB Floor press (use same weight used in WOD)

* rest as needed between sets.

Mar 15 2019

Saturday: Partner Pride..

CONDITIONING

In teams of 3 - 

AMRAP in 25 mins of:

Run 400m
50 Power snatches 30 / 20 kg
Run 400m
50 Power snatches 40 / 25 kg
Run 400m
50 Power snatches 50 / 30 kg
Run 400m
50 Power snatches 60 / 35 kg
Run 400m
Max snatches 70 / 40 kg

Mar 14 2019

Friday: Grunt work...

CONDITIONING

2 rounds of - 

AMRAP in 3 mins at each station:

Deadball Ground to shoulder
Sled push
KB Front rack carry
Assault bike calories

* rest 1 min after each station

Mar 13 2019

Thursday: Light and Tangy..

STRENGTH

Press 5 x 5 reps

* Lift every 3 mins and hold across

CONDITIONING

For time:

30 / 21 Calorie row
30 Kipping HSPU
30 DB snatch 22.5 / 15 kg
30 Wall balls
30 Burpees

* 10 min cap

Mar 12 2019

Wednesday: Lucky 12..

STRENGTH

Every 90 seconds for 7 sets:

Muscle clean x 3 reps

CONDITIONING

3 rounds for time of:

12 DB Power cleans 22.5 / 15 kg
12 T2B
12 DB Front squats 22.5 / 15 kg
12 Pull-ups

Mar 11 2019

Tuesday: Jumping Jelly Beans..

CONDITIONING

4 rounds of - 

AMRAP in 4 mins of:

21-18-15-12 Burpee box jump overs
Max Assault bike calories in remainder

* rest 4 mins after each round

ACCESSORY

Tabata Hollow rock

Mar 09 2019

Monday: '19.3' Upside Down...

Another Friday Night Lights saw another round of epic performances.  19.3 is a little bit of grunt work to buy in before the workout really begins and becomes a test of strength and skill.  If you don't have strict handstand push-ups yet you will surely be inspired after this workout to work on them and get them in the kit bag.  If you have strict handstand push-ups this workout is all about having awareness of your capabilities and using that to maximise your performance.  We saw plenty of people go out too big here and pay the ultimate price with some very fatigued and tired shoulder in the back end.  Rep management is hugely important in this one to make sure you keep chipping away at those reps.  Can't wait to see everyone have a crack at this one on Re-do Monday : )

CONDITIONING

'19.3'

For time and on a 10 minute cap:

200ft DB Overhead walking lunge 22.5 / 15 kg
50 DB Box step ups 24 / 10 "
50 Strict handstand push-ups
200ft Handstand walk

Mar 08 2019

Saturday: 100 Club

CONDITIONING

In teams of 3 - 

2 rounds of:

100 Hang power cleans 62.5 / 45 kg
100 T2B
100 Push-ups
100 Box jumps 24 / 20 "

Mar 07 2019

Friday: Sunburn..

Friday Night Lights is on again as we head to hump week of the Open.  We need to tidy some things up as far as our registering for heats goes so know that there will only be 7 spots per time slot for both men and women.  Remember - THE TIMES SHOWN ONLINE WILL NOT NECESSARILY LINE UP WITH HOW OUR NIGHT RUNS SO MAKE SURE YOU ARE AT THE GYM READY TO GO OR YOUR SPOT WILL GO TO SOMEONE ELSE!

CONDITIONING

3 rounds for time of:

Run 400m
12 Power snatch 35 / 25 kg
21 Overhead squats 35 / 25 kg

ACCESSORY

3 rounds of:

30 seconds on - 15 seconds off

1. AB wheel
2. Bicycles
3. MB side to side
4. Hanging tuck hold

Mar 06 2019

Thursday: Shankle Time..

STRENGTH

Every 2 mins x 8 sets build to a heavy Shankle complex:

1 Deadlift
3 Hang clean pulls
1 Hang squat clean
2 Jerks

* Here's a 200kg Shankle complex performed by the man himself!

CONDITIONING

Every 4 mins x 3 rounds:

20 / 15 Calorie row
40 Double unders
20 / 12 Calorie Assault bike

Mar 05 2019

Wednesday: Bring a Friend Day!!

Wednesday is our Bring A Friend Day and your chance to share our great program and community with someone that hasn't been to CrossFit Townsville before. 

We have a sign up sheet at the front desk so be sure to add your friends name and what class you intend to bring them along to.  The workout we have planned is a partner workout so it's the perfect opportunity for them to experience the hard working and super encouraging culture we have developed at CFTSV.

If they like what we do be sure to inform them that our next Fundamentals course begins Monday 11th March.  

CONDITIONING

In teams of 2 and alternating movements -

AMRAP in 20 mins of:

12 Jumping pull-ups
12 Burpees
12 Ab mat sit-ups
200m Farmers carry (together)

Mar 04 2019

Tuesday: Half Price..

STRENGTH

Back squat 5 x 5 reps

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

CONDITIONING

For time:

Run 800m
40 KB swings 24 / 16 kg
Run 400m
20 KB swings 24 / 16 kg
Run 200m
10 KB swings 24 / 16 kg

Mar 03 2019

Monday: '19.2 is 16.2'

Week 2 of the Open sees a repeat from 2016 where our capacity to cycle the barbell is tested.  Limiting factor for a lot of athletes will be the load and in particular the load at block 3 - 102.5kg for males and 65kg for females.  We need to have this in mind as we strategise in the first blocks and not go out too hard.  Breaking the T2B from the get go is a great tip as this workout is not won here or at the Double unders.  How tough you can be on the barbell, in particular during the block of 85kg cleans for men and 52.5kg for women, is what will decide this one.  Like last week don't forget what Friday night taught you and use that to beat your score.

CONDITIONING

'16.2'

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 62.5 / 45 kg
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 85 / 52.5 kg
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 102.5 / 65 kg
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 125 / 80 kg
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 142.5 / 92.5 kg

Stop at 20 minutes.

Mar 01 2019

Saturday: Killer Instinct...

CONDITIONING

In teams of 3 - 

6k / 5k Row

150 Deadlifts 60 / 40 kg
120 Front squats 60 / 40 kg
90 Shoulder to overhead 60 / 40 kg

* One athlete rows while other two athletes work through barbell movements.  Swap rower after every 50 Deadlifts, every 40 Front squats, and every 30 Shoulder to overhead.

Feb 28 2019

Friday: Split Hairs..

Round 2 of the Open and Friday Night Lights is on us.  

Don't forget to sign into a heat via the app.  Again we only have 7 spots available per heat as we have no idea what the workout will be but there are 5 waiting list spots.  

In the event the workout is something we can facilitate more than 7 males and 7 females we will add in people on the wait list.

Please also remember that the heat times are just a guide.  If there is a 7 minute AMRAP programmed we will move through much quicker and if you aren't there your place will be taken by someone else.

Have Fun!

CONDITIONING

AMRAP in 15 mins of:

10 DB Split snatch 22.5 / 15 kg
15 T2B
20m Sled push
40 Double unders

ACCESSORY WORK

At 20 mins - 

AMRAP in 5 mins of:

DB Turkish Get ups

Feb 27 2019

Thursday: Strength Base...

STRENGTH

EMOM for 12 mins:

Min 1 - Strict pull-up (choose reps)
Min 2 - Strict HSPU (choose reps)
Min 3 - Strict Knees to elbows (choose reps)

CONDITIONING

5 rounds for time of:

15 / 10 Calorie row
12 Pull-ups
9 DB Front squats 22.5 / 15 kg

* 12 min cap

Feb 26 2019

Wednesday: Scrub the deck..

STRENGTH

Clean and jerk 5 x 2 reps

* Lift every 2 mins and build to a heavy double. 

CONDITIONING

AMRAP ladder in 9 mins of:

3 Clean and jerk 62.5 / 45 kg
3 Lateral burpee over the barbell
6 Clean and jerk 62.5 / 45 kg
6 Lateral burpee over the barbell
* continue in this fashion for 9 mins

Feb 25 2019

Tuesday: Lets moooovvvee...

CONDITIONING

Every 4 mins for 4 rounds:

Run 200m
12 Box jumps 24 / 20 " (with step downs)
Run 200m

ACCESSORY

Every 3 mins x 3 sets:

DB Box step ups x 8 / leg

Feb 23 2019

Monday: '19.1' - Quad Control..

Our first Friday Night Lights was a big success with an awesome line up of folks registering to give 19.1 a crack.  Wall balls and Calories in a 15 minute AMRAP was a challenging way to begin the Open but it was met with fierce determination by all athletes.

In all we have a tick over 100 athletes registered this year which is just phenomenal considering with so much on and what everyone has endured in the last month we haven't really given the Open much attention.  

What it highlights for us is that people want to road test their training and the Open is the perfect vehicle for that.  Guaranteed the Open is going to find your weaknesses and give you the right tonic to push your training to another level moving forward.

With 19.1 it is all about your ability to do unbroken Wall balls and maintain a good pace on the erg.  Go out too hot on the erg and you risk blowing the legs up on the Wall balls.  Go out cold and you will lose time that is very hard to get back as the workout progresses.

If you did do 19.1 on Friday night the most important thing of all is to analyse your performance, learn something from it and make an adjustment that will lend itself to an improved performance.

Good luck!!

CONDITIONING

'19.1'

AMRAP in 15 mins of:

19 Wall balls 20 / 14 lbs
19 Calorie row

* We will run today's workout in heat style.  If you are doing the Open remember you need to be judged by someone else doing the Open.  If you are not doing the Open you will still get to have a taste of what it is all about but with a limited number of ergos we cannot guarantee you will get to row.  You will of course be given an alternative which will be the bike : )

Feb 22 2019

Saturday: Chip up..

CONDITIONING

In teams of 2 - 

For time:

100 Wall balls 20 / 14 lbs
80 Deadlifts 100 / 65 kg
60 DB STO 22.5 / 15 kg
40 Synchro Burpees over the bar
20 Bar muscle ups
Run 800m
20 Bar muscle ups
40 Synchro Burpees over the bar
60 DB STO 22.5 / 15 kg
80 Deadlifts 100 / 65 kg
100 Wall balls 20 / 14 lbs

Feb 20 2019

Friday: Tonight is Friday Night Lights Week 1..

Reminder there is no Friday afternoon class this week or for the next 5 weeks as we move into the CrossFit Open season..

If you have registered for the Open your first chance for a crack at 19.1 will be from 5.30pm but don't forget to sign into one of the heats which will be available on the app.

If possible we want you there for the duration as the only people eligible to judge our Open athletes are our other Open athletes.

This will be a fantastic 5 weeks as we watch our CFTSV community test their boundaries and if you want in on the action sign up at games.crossfit.com.

STRENGTH

Every 2 mins for 7 sets build to a heavy of the complex:

Thruster + Push press + Push jerk + Split jerk

CONDITIONING

In teams of 4 - 

7 rounds each of:

20 seconds max effort Assault bike

Feb 20 2019

Thursday: 'Helen'

CONDITIONING

'Helen'

3 rounds for time:

Run 400m
21 KB swings 24 / 16 kg
12 Pull-ups

ACCESSORY

3 sets of:

100m Single arm OH KB carry (50m right, 50m left)

Feb 19 2019

Wednesday: CrossFit Total..

STRENGTH

'CrossFit Total'

1 rep max Back squat

1 rep max Press

1 rep max Deadlift

Feb 18 2019

Tuesday: Seasoned Cindy..

CONDITIONING

AMRAP in 18 mins of:

30 / 21 Calorie row
3 rounds of Cindy
10 Power snatch 62.5 / 45 kg

Feb 16 2019

What's Going On..

What a whirlwind start to 2019 it has been!  Our numbers continue to blow us away despite the hardships of the last few weeks and to all those affected by the floods we hope you are getting back on your feet quickly.  It was very inspiring seeing our CFTSV community getting out and about to help folks who had been less fortunate.  A very, very long time personal training client of ours that doesn't do CrossFit with us, couldn't believe the assistance he received despite not knowing any of the people helping out.  

We were very lucky at the box and didn't have any water through but you may have noticed our handicap toilet received some damage.  Unfortunately that means our shower has been out of action too and we apologise for any inconvenience this may be creating for people.  All I will say is hang in there as we are hopeful that it will be fixed quickly and furthermore to that with any luck we are hoping to make an exciting announcement in the next couple of weeks that will change the game totally!!!

The competitive season is well and truly underway with both Jordan and Bayden competing in the Australian CrossFit Championships where Baydo finished an incredible 2nd and Jordan 11th.  Then thanks to the wonderful efforts of our community, Jordan also headed to Cape Town to compete in the Fittest in Cape Town.  8 days of competition in 10 days plus 24 hours of travel sandwiched in the middle...  Crazy!!

A huge Congrats to Sarah for her competition PB at the recent Oly comp she attended in Thailand.  The type of numbers she is on the way to could see Sarah earn herself a spot in the 2020 Olympic squad!!!  We are so proud of you Sarah and what you have achieved so far and can't wait to see what's next!!

Pictured (Rik, Cal, Elanze, Sam) is our crew that headed to Atherton to compete in the Red Dirt Teams comp this weekend just gone and at the time of writing they were more than holding their own.  Well done to those guys for making the effort to get up there and throwdown!!

Then of course the madness of the Open begins this Friday night!  What does that mean??  Well for starters we won't have a Friday night class for the next 5 weeks.  Apologies for the inconvenience here guys, especially as we have had some whooping numbers to our Friday night classes but I encourage you to sign up for the Open and test yourself against the rest of the CrossFit community in an event that never ceases to amaze.

So instead of Friday night classes we have Friday Night Lights.  This is where anyone registered for the Open can sign up for a heat and have their crack at whatever is programmed each week.  We are only allowing athletes registered in the Open to compete on Friday nights so I encourage you to jump onto the games.crossfit.com website and get yourself signed up.  Later this week heats will be available via our app so stay tuned for that.

Welcome to our first group of Fundamentals that have already come through their course and entered into main classes. A big welcome also to all our new members that have started 2019 with us and we hope your year has started strongly.  Our next Fundamentals course begins March 11th and keep your ears out for a Bring a Friend Day just before that..

We have made some adjustments to our CrossFit Kids schedule and in doing so we have cracked record numbers especially in our Teens group.  Thanks to the awesome work Bryce, Elanze, Kristy and Caitlin are putting in it seems the future at CFTSV is looking very, very bright.

Have a great week team and we look forward to seeing you in the gym this week!!

Feb 16 2019

Monday: Re-Test Mile..

CONDITIONING

On a continuously running clock - 

At 0:00: Test 1 mile run

At 15:00: Run 800m (goal is half of mile time)

At 25:00: Run 400m (goal is half of 800m time)

At 30:00: 100 Ab mat sit-ups

Feb 15 2019

Saturday: In 3's..

CONDITIONING

In teams of 3 - 

150 / 100 Row or Bike Calories

2 rounds of:

50 DB STO 22.5 / 15 kg
50 Box jump overs
50 CTB pull-ups

150 / 100 Bike or Row Calories

2 rounds of:

50 DB Front rack lunges 22.5 / 15 kg
50 Box jump overs
50 CTB pull-ups

Feb 14 2019

Friday: Upwards we go..

STRENGTH

Deadlift 5-3-3-2-2-2

* Lift every 3 mins and build to heavy 2's

CONDITIONING

AMRAP in 14 mins of:

10 HSPU
20 Wall balls
30 T2B
40 Power cleans 65 / 42.5 kg
50 Burpees
60 SDLHP 35 / 25 kg

Feb 13 2019

Thursday: Some Tabata..

STRENGTH

Press 5-3-3-2-2-2

* Lift every 3 mins and build to heavy 2's

CONDITIONING

Tabata mash up of:

Assault bike / Row
Push-up

Feb 12 2019

Wednesday: Skipping Blues..

CONDITIONING

AMRAP in 5 mins of:

30 Double unders
15 Thrusters 35 / 25 kg
15 Pull-ups

rest 5 mins

AMRAP in 5 mins of:

30 Double unders
12 Thrusters 45 / 30 kg
12 Pull-ups

rest 5 mins

AMRAP in 5 mins of:

30 Double unders
9 Thrusters 52.5 / 35 kg
9 Pull-ups

Feb 11 2019

Tuesday: 'Randy'

STRENGTH

EMOM 10
1 Power Snatch + 1 Hang Power Snatch

CONDITIONING

"Randy"
For time:
75 Power Snatches
7 min cap

Feb 10 2019

Monday: Squats and Speed..

STRENGTH

Back squat 5-3-3-2-2-2

* Lift every 3 mins and build to heavy 2's

CONDITIONING

Every 2 mins for 7 sets:

Sprint 200m

Feb 08 2019

Saturday - Sprint Team

CONDITIONING

In teams of 2 -
0-5 mins: Run 400m each in relay style
5-10 mins: 60 Burpee box jump overs 24/20"
10-15 mins: Run 400m each in relay style
15-20 mins: 70 DB Front squats 22.5/15kg
20-25 mins: Run 400m each in relay style
25-30 mins: 80 CTB pull-ups
30-35 mins: Run 400m each in relay style

Feb 07 2019

Friday - It's a Ladder

STRENGTH

A. Deadlift 7 x 3 reps
* Every 3 mins and hold at approx. 87.5%

CONDITIONING

B. AMRAP in 7 mins of:
3 Alternating DB snatch 22.5/15kg
3 Wall balls
6 Alternating DB snatch 22.5/15kg
6 Wall balls
etc...

Feb 06 2019

Thursday - A Different View

SKILL

Handstand walking practice

CONDITIONING

A. For max reps:
3 mins Assault bike calories
1 min rest
3 mins Double unders 
1 min rest
3 mins Row calories
1 min rest
3 mins Ab mat sit-ups

Feb 05 2019

Wednesday - Hang Tough

STRENGTH

A. EMOM for 10 mins:
Hang power clean x 2 reps
*Build to a heavy 2 rep

CONDITIONING

B. AMRAP in 20 mins:
5 Thrusters 45/30kg
7 Hang power cleans 45/30kg
10 SDLHP 45/30kg

Feb 04 2019

Tuesday - Big Press Day

STRENGTH

A. Press 7 x 3 reps
*Lift every 3 mins and hold across at approximately 87.5%

CONDITIONING

B. For time - 
30-20-10 reps of
T2B
Burpees
*10 min cap

Feb 03 2019

Monday: "Breathless"

STRENGTH

Every 3 mins x 5 sets:
Run 400m
**Goal is to hold the same pace as 2 weeks ago (10-15 sec faster than mile).

CONDITIONING

At 20 mins - 
10 min KB swing breathing ladder:
1 KB swing - 1 Breath
2 KB swing - 2 Breaths
* Continue in this fashion, adding a rep and breathing in and out as deeply as possible.  During the KB swing set the breath must be held. If you miss a set restart back at the beginning.

Feb 01 2019

Saturday: "Monster Mash"

With a partner and on a continuously running clock -

0-12 mins
3 rounds each of:
200m run
10 DB Thrusters 22.5/15kg

14-26 mins
3 rounds each of:
15 Pullups or Jumping pull-ups
9 Burpee box jump overs 24/20”

28-40 mins
3 rounds each of:
21/15 Calorie row
15/10 Calorie bike

Jan 31 2019

FRIDAY: 15.1

CONDITIONING

A. "15.1"

On a 15 min clock - 

AMRAP in 9 mins of:

15T2B

10 Deadlifts 52.5/35kg

5 Snatches 52.5/35kg

At 9 mins -

1 rep max Clean and Jerk

*6 min cap

Jan 30 2019

Thursday: 'Air Squat Annie'

STRENGTH

Back squat 7 x 3 reps

* Lift every 3 mins and hold at approx. 87.5%

CONDITIONING

'Air Squat Annie'

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

Double unders
Air squats

* 8 min cap

Jan 30 2019

Wednesday: Grind..

CONDITIONING

AMRAP in 20 mins of:

1 min Assault bike at very high intensity
* Goal is 30 / 21 Calories
then in any order:
30m Walk lunge
20 Ab mat sit-ups
30m Sled push 60kg

* Open up with a bike effort then work through the other 3 movements at a consistent pace before moving back for a bike effort. We are not too worried about how many rounds are completed.. instead our focus is on the quality of our bike efforts.

Jan 29 2019

Tuesday: Deadlift day..

STRENGTH

Deadlift 5 x 5 reps

* Lift every 3 mins and hold at approx. 82.5%

CONDITIONING

3 rounds each for time of:

21 / 15 Calorie row
15 Lateral burpees
9 Push jerks 62.5 / 45 kg

* rest 2 mins after each round

Jan 28 2019

Monday: Public Holiday = Aussie Hero

Classes today for the Australia Day Public Holiday are 4pm, 5pm and 6pm.

Classes will be capped and there is no guarantee you will be able to slide in on the day so please sign in : )

In true CFTSV fashion we will be honouring two Australian servicemen with the Australian Hero WOD

'McDonald and Gallagher'

A little insight into these great men....

PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.

McDonald enjoyed the heavy lifts such as front squats, and was known to swing up a kettlebell. Strength was his game. Therefore, the front squat and kettlebell swings are for him.

PTE Galagher was a man who loved his metabolic conditioning workouts. He was fast, strong,
and quick to find a pull up bar for his fitness programming. The pull-ups and 200m run are for him.

Lest we forget..

In a team of 2 -

2 rounds for time of:

200m run
16 KB swings 24 / 16 kg
16 Pull-ups
16 Front squats 50 / 35 kg
200m run
14 KB swings 24 / 16 kg
14 Pull-ups
14 Front squats 50 / 35 kg
200m run
12 KB swings 24 / 16 kg
12 Pull-ups
12 Front squats 50 / 35 kg

* Alternating rounds with your partner. E.g. P1 does 200m run, 16 KB swings, 16 Pull-ups, 16 Front squats then tags P2 who does the round of 14 reps. Continue in this fashion for 2 rounds.

Jan 26 2019

Saturday: 'Australia Day'

MONDAY IS THE AUSTRALIA DAY PUBLIC HOLIDAY AND WE WILL BE RUNNING CLASSES AT 4PM, 5PM AND 6PM. PLEASE SIGN IN ONLINE..

DON'T FORGET TO BRING LONG SOCKS FOR SATURDAY'S WORKOUT!!

CONDITIONING

In teams of 2 -

AMRAP in 26 mins:

1 Rope climb
7 Deadlifts 102.5 / 70 kg
8 Lateral burpees over the bar
8 Toes to bar

* Alternate full rounds with your teammate.

Jan 25 2019

Friday: '17.5' Thruster and Double unders..

CONDITIONING

'17.5'

10 rounds for time of:

9 Thrusters 45 / 30 kg
35 Double unders

* 20 min cap

ACCESSORY WORK

5 sets of:

20m D-Ball carry

Jan 24 2019

Thursday: Bodyweight Ladder..

STRENGTH

Press 5 x 5 reps @ 82.5%

* Lift every 3 mins and hold across

CONDITIONING

AMRAP in 12 mins of:

1 Strict pull-up
2 Push-ups
3 Ab mat sit-ups

* After each round add 1 rep to the pull-up, 2 reps to the push-up and 3 reps to the sit-up.

Jan 23 2019

Wednesday: Quad Control..

STRENGTH

EMOM for 10 mins:

Power clean x 1 rep

* Build

CONDITIONING

In groups of 4 -

4 rounds of:

15 / 10 Calorie bike
15 Power cleans 52.5 / 35 kg
15 Burpees
15 / 10 Calorie row

* Complete each round as fast as possible!! Next athlete begins when athlete in front completes Power cleans.

Jan 22 2019

Tuesday: Back squats..

STRENGTH

Back squat 5 x 5 reps @ 82.5%

* Lift every 3 mins and hold across

CONDITIONING

AMRAP in 10 mins of:

10 T2B
15 Box jumps 24 / 20" (must step down)
20 Wall balls 20 / 14 lbs

Jan 21 2019

Monday: Start up..

THANK YOU TO ALL THOSE THAT TURNED OUT TO THE PIG THROWDOWN ON SATURDAY MORNING. THE PIG WAS BLOWN AWAY BY THE SUPPORT AND COULD NOT BE MORE APPRECIATIVE!!

SPECIAL MENTION TO THOSE THAT ARE STILL FRESH IN OUR RANKS THAT GOT INVOLVED AND HAD A GO AT COMPLETING 3 VERY CHALLENGING WORKOUTS WITHIN A COUPLE OF HOURS.

IT IS NOT SOMETHING WE WANT YOU TO DO VERY OFTEN BUT IT IS A FANTASTIC WAY TO PUT YOUR FITNESS TO THE TEST AND BE INSPIRED TO CONTINUE YOUR JOURNEY AND BE READY FOR THE NEXT OPPORTUNITY THAT COMES BY TO BENCHMARK YOUR PROGRESS.

CONDITIONING

Every 4 mins x 6 sets:

Run 400m

* Goal is 10-15 sec quicker than mile pace from last week.

ACCESSORY

At 28 mins -

For quality:

50 KB swings 24 / 16 kg
50 Pull-ups

* Partition anyhow.

Jan 17 2019

Workout 3 - PIG Throwdown..

Time for Workout 3 in Saturday's PIG Throwdown... The first two workouts have looked juicy but this last one is a Pig special!

Don't forget to register prior to Saturday to help give us an idea on numbers and heat allocations. Rego is $20 payable at the front desk on Saturday morning.

Breakfast is being sponsored by one of our legendary members Troy Standley who is a local real estate agent with a massive man crush on the Pig and wanted to help out. Thank you champion!!

Now to the Workout...

Workout 3

Beginner

AMRAP in 7 mins:

3 DB Deadlifts 15 / 10 kg
3 DB Power cleans 15 / 10 kg
3 DB Clean and jerks 15 / 10 kg
15 Abmat sit-ups
3 DB Strict press 15 / 10 kg
3 DB Push press 15 / 10 kg
3 DB Thrusters 15 / 10 kg
15 Body rows

* There will be an option to use one DB on any of the movements and do twice the reps.

Intermediate

AMRAP in 7 mins:

3 DB Deadlifts 15 / 10 kg
3 DB Power cleans 15 / 10 kg
3 DB Clean and jerks 15 / 10 kg
10 T2B or 20 Knee tucks
3 DB Strict press 15 / 10 kg
3 DB Push press 15 / 10 kg
3 DB Thrusters 15 / 10 kg
10 Pull-ups or 20 Jumping pull-ups

Advanced

AMRAP in 7 mins:

3 DB Deadlifts 22.5 / 15 kg
3 DB Power cleans 22.5 / 15 kg
3 DB Clean and jerks 22.5 / 15 kg
15 T2B
3 DB Strict press 22.5 / 15 kg
3 DB Push press 22.5 / 15 kg
3 DB Thrusters 22.5 / 15 kg
15 CTB pull-ups

Jan 17 2019

Friday: Helen..

Just a reminder this Saturday we don't have normal classes and instead we have our PIG Throwdown which is our fundraiser for Jordan who is off to Cape Town in a couple of weeks to compete in the Fittest in Cape Town CrossFit sanctional. The PIG Throwdown will be 3 workouts and we have 3 levels to accomodate all abilities. All you need to do is jump on to the app and register in whatever level you feel most comfortable. We will kick off at 6.30am and it will run until around 11. We are supplying some fruit for in between workouts and a BBQ brunch at the end (all 6WPA approved). All we ask is you donate $20 to help the Pig on his way. Thank you for your continued support!!

CONDITIONING

3 rounds for time of:

400m run
21 KB swings 24 / 16 kg
12 Pull-ups

ACCESSORY WORK

Working with a partner 1:1 -

3 sets of:

200m Farmers carry
* Partner does 25 Hollow rocks

Jan 16 2019

Wednesday: Crossfit Total..

This is a great opportunity to test our current numbers in the Squat, Press and Dead and set some goals to work towards. We are limited by time in this session so come prepared with a plan and spend some time mobilising prior to ensure you are ready to roll. You will get 3 true attempts at each lift where your first lift is a lift you know you can get, your second lift equal to or close to a PR and your third lift hopefully setting a new PR.

STRENGTH

'CrossFit Total'

On a running clock find -

0-20 mins: 1 RM Back squat
20-30 mins: 1 RM Press
30-45 mins: 1 RM Deadlift

* Athletes have 3 attempts at each movement to find a 1 rep max

Jan 16 2019

Thursday: Partner Pain Train..

CONDITIONING

Working in pairs -

For time:

Row 1500m (in 250's)
60 Synchro Burpees
Row 1200m (in 200's)
45 Synchro Burpees
Row 900m (in 150's)
30 Synchro Burpees
Row 600m (in 100's)
15 Synchro Burpees

Jan 16 2019

Workout 2 - Pig Throwdown

Hopefully you have had a little time to digest workout number 1.. Let's take a look at workout 2 for Saturday's Pig Throwdown and the picture to the side is what we are all likely to look like.. Don't forget to sign in to a class on the app with the level that best suits your ability. Talk to the coaches if you are unsure.

Workout 2

Beginner

On a 9 minute cap:

Death by Jump Lunge

Minute 1 - 3 Jump lunges
Minute 2 - 6 Jump lunges
Minute 3 - 9 Jump lunges
Minute 4 - 12 Jump lunges
Minute 5 - 15 Jump lunges
Minute 6 - 18 Jump lunges
Minute 7 - 21 Jump lunges
Minute 8 - 24 Jump lunges
Minute 9 - Max Jump lunges

* Start every minute with 8 / 6 Kneeling push-ups

Intermediate

Death by KB Goblet Jump Lunge 12 / 8 kg

Minute 1 - 3 Jump lunges
Minute 2 - 6 Jump lunges
Minute 3 - 9 Jump lunges
Minute 4 - 12 Jump lunges
Minute 5 - 15 Jump lunges
Minute 6 - 18 Jump lunges
Minute 7 - 21 Jump lunges
Minute 8 - 24 Jump lunges
Minute 9 - Max Jump lunges

* Start every minute with 8 / 6 Full push-ups to 1 ab mat

Advanced

Death by KB Goblet Jump Lunge 16 / 12 kg

Minute 1 - 3 Jump lunges
Minute 2 - 6 Jump lunges
Minute 3 - 9 Jump lunges
Minute 4 - 12 Jump lunges
Minute 5 - 15 Jump lunges
Minute 6 - 18 Jump lunges
Minute 7 - 21 Jump lunges
Minute 8 - 24 Jump lunges
Minute 9 - Max Jump lunges

* Start every minute with 8 / 6 Full push-ups

Jan 15 2019

Saturday: The Pig Throwdown....

This Saturday is our fundraiser for Jordan as we celebrate his qualification for The Fittest in Cape Town with the first ever 'PIG Throwdown'. Jordan has written 3 workouts with 3 levels for all CFTSV members to come down and have a crack at. There will be a base level, an intermediate level and an advanced level. The most important thing to remember is that the morning is 100% about participation. This is an opportunity to have some fun and test yourself with 3 short and spicy workouts. To be involved jump online and sign in to one of the Saturday classes (beginner, intermediate or advanced). We would like to be able to lock down heats Friday arvo so the sooner you can sign in to one of those options the better. Workout 1 has been listed below in each category. Read through carefully to decide what level will best suit your ability. If you are still unsure come and see one of the coaches and we will steer you in the right direction. Workout 2 will be released tomorrow and Workout 3 on Thursday.

Some fruit and a late breakfast will be supplied and all we ask is that you pay $20 at the front desk to go towards Jordan's trip. We thank you once again for your amazing support and look forward to seeing you on Saturday!

WORKOUT 1

Beginner

3 rounds of:

2 mins 30 on - 30 seconds off -

9 Shuttle runs
6 Renegade row burpees 15 / 10 kg
3 DB front squats 15 / 10 kg
Max single skips

Intermediate

3 rounds of:

2 min 30 on - 30 seconds off -

9 Shuttle runs
6 Devil press 15 / 10 kg
3 DB front squats 15 / 10 kg
Max Double unders

Advanced

3 rounds of:

2 mins 30 on - 30 seconds off -

9 Shuttle runs
6 Devil press 22.5 / 15 kg
3 DB front squats 22.5 / 15 kg
Max Double unders

* Score in this workout is total Double unders across 3 rounds

Jan 13 2019

Monday: Test Week...

The New Year has well and truly kicked off and it's time for us get some data points on our fitness. So this week we will give you guys the opportunity to check in with your running conditioning with a 1 mile test, your max strength with the 'CrossFit Total' and your capacity to put it altogether in the classic CrossFit benchmark 'Helen'. Look our for those throughout the week but Monday is Runday so bring the joggers and get ready to attack!!

CONDITIONING

On a continuously running clock -

At 0:00

Run 1 mile (Test)

At 15:00

Run 800m (Goal is half of mile time)

At 25:00

Run 400m (Goal is half of 800m time)

At 30:00

100 Ab mat sit-ups

Jan 13 2019

Tuesday: Up she goes..

BRING LONG SOCKS FOR ROPE CLIMBS!!!

STRENGTH

EMOM for 10 mins:

Power snatch x 3 reps

* Touch and go and hold across

CONDITIONING

Every 4 mins x 4 sets:

1 Rope climb
12 / 8 Calorie bike
20 Single arm DB push press 22.5 / 15 kg
30 Double unders

Jan 11 2019

Saturday: Indian File..

CONDITIONING

In teams of 3 and in Indian file -

3 rounds each of:

20 Wall balls 20 / 14 lbs
20 Pull-ups
20 Deadlifts 80 / 55 kg
20 Burpee box jump overs 24 / 20 "
Run 400m together

* Change order after each completed round

35 min cap

Jan 10 2019

Friday: Open Practice...

CONDITIONING

'18.1'

AMRAP in 20 mins of:

8 T2B
10 DB Hang clean and press 22.5 / 15 kg
14 / 12 Calorie row

ACCESSORY WORK

3 sets working 1:1 with a partner:

DB Walk lunge 10m - 1 DB OH an 1 DB at front rack

Jan 09 2019

Thursday: Choke Hold..

STRENGTH

Back squat 7 x 3 reps

* Build to heaviest 3 rep

CONDITIONING

In pairs -

3 sets each of:

Row 300 / 250m
* Partner holds D-ball in bear hug. Every time ball comes down rower must stop.

Jan 08 2019

Wednesday: Jump squad..

STRENGTH

Every 90 seconds x 7 sets:

Hang power clean x 3 reps

* Build to a heavy 3 rep

CONDITIONING

2 rounds for time:

50 Double unders
25 Hang power cleans 45 / 30 kg
50 Double unders
25 Push press 45 / 30 kg
50 Double unders
25 Burpees

* 14 min cap

Jan 07 2019

Tuesday: Trips AMRAP..

CONDITIONING

AMRAP in 3 mins of:

21 KB swings 24 / 16 kg
15 Pull-ups
9 Front squats 45 / 30 kg

rest 3 mins

AMRAP in 3 mins of:

18 KB swings 24 / 16 kg
12 Pull-ups
6 Front squats 60 / 40 kg

rest 3 mins

AMRAP in 3 mins of:

15 KB swings 24 / 16 kg
9 Pull-ups
3 Front squats 70 / 45 kg

Jan 05 2019

Monday: In Pairs is Best..

CONDITIONING

'Partner Run Benchmark'

3 rounds for time of:

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

MIDLINE

At 25 mins -

AMRAP in 7 mins of:

10 V-ups
15 second Knee tuck hold
20 Plate side to sides

Jan 04 2019

Saturday: Big Journey..

CONDITIONING

In teams of 2 -

For time:

Run 1 mile
300 Double unders
200 Thrusters 20 / 15 kg
100 Burpee box jump overs
Run 1 mile

* Run with your partner but share reps anyhow.

Jan 03 2019

Friday: Tear drop..

STRENGTH

Every 90 seconds for 7 sets:

Power snatch x 5 reps

* Use touch and go reps and build but keep neat!!

CONDITIONING

AMRAP in 15 mins of:

20 DB alternating snatches 22.5 / 15 kg
10 / 7 Calorie Assault bike
5 Bar muscle ups

Jan 02 2019

Thursday: Tiggy..

STRENGTH

Front squat 5-5-5

* Lift every 3 mins and hold across

CONDITIONING

With a partner -

6 rounds each of:

6 Hang squat cleans 52.5 / 35 kg
6 Bar facing burpees

* 12 min cap

Jan 01 2019

Wednesday: Stacked..

STRENGTH

Strict press 5-5-5

* Lift every 3 mins and hold across

CONDITIONING

21-18-15-12-9 of:

DB Push press 22.5 / 15 kg

* Run 200m after each set