Crossfit WOD

Jan 23 2020

Friday: Ring Muscle up work..

STRENGTH

20 mins Ring muscle up drills and skills

CONDITIONING

Every 3 mins x 4 sets:

Ski erg 250 / 200m
20m D-Ball carry

Jan 22 2020

Thursday: Spinnng Wheel..

CONDITIONING

5 rounds each for time of:

1km Bike erg
40 Air squats
30 Push-ups
20 T2B

* rest 2 mins after each round

Jan 21 2020

Wednesday: Split Jerk Practice..

STRENGTH

Split jerk 10 x 1 rep

* Lift every 90 seconds and build

CONDITIONING

For time:

100 Double unders
21 STO 45 / 30 kg
21 Pull-ups
75 Double unders
15 STO 45 / 30 kg
15 Pull-ups
50 Double unders
9 STO 45 / 30 kg
9 Pull-ups

* 12 min cap

Jan 20 2020

Tuesday: Fireball..

STRENGTH

Front squat 7 x 2 reps

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

CONDITIONING

AMRAP in 8 mins of:

10 Wall balls 20 / 14 lbs
10 KB swings 24 / 16 kg

Jan 18 2020

Monday: Between the Wickets..

CONDITIONING

5 rounds of - 

AMRAP in 3 mins:

25 / 18 Calorie bike erg
20 / 15 Calorie row
Max 10m shuttle runs in remainder

* rest 3 mins after each round

Jan 17 2020

Saturday: Triple Threat..

CONDITIONING

In teams of 3 - 

AMRAP 7:

75 Push press 40 / 30 kg
50 Push press 50 / 35 kg
Max reps in remainder Push press 60 / 40 kg

rest 3 mins 

AMRAP 7:

75 Back squat 40 / 30 kg
50 Back squat 50 / 35 kg
Max reps in remainder Back squat 60 / 40 kg

rest 3 mins

AMRAP 7:

75 Bike erg calories
50 Ski erg calories
Max Row calories in remainder 

Jan 16 2020

Friday: Heavy Deads..

STRENGTH

Deadlift 7 x 2 reps

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

CONDITIONING

For time:

30 / 20 Calorie Assault bike
15 T2B
30 Single arm DB OH alt lunge 22.5 / 15 kg
30 DB Box step ups 22.5 / 15 kg
30 Single arm DB OH alt lunge 22.5 / 15 kg
15 T2B
30 / 20 Calorie Assault bike

* 15 min cap

Jan 15 2020

CFTSV COMMANDMENTS

This year we celebrate our 10th anniversary as a CrossFit affiliate.  This achievement is made all the more significant by the fact that we are one of around 1300 affiliates to make it to 10 years out of more than 15 000 affiliates world wide. This makes us incredibly proud and there are a number of reasons I think we have been able to make this journey. 

Our coaching has always been something we have taken the utmost of pride in.  While we know we are far from perfect we continue to strive to provide the best possible coaching to our athletes we can.  Our mission of 'changing the lives of our members for the better' is not taken lightly and something our coaches never forget is that we are the standard for which our members strive to become.

Our facility is now of world class standard!!  We have plenty of equipment and a huge space to facilitate more programs than ever before and to continue to provide our members with plenty of options to help them achieve their goals.  

Coaching and a great facility are certainly big factors in why we have reached our 10 year milestone but for me, by far, it is our members and the culture our members have helped us create that has allowed us continued growth across the last decade.

A new year and a new decade is upon us and it is nice to reflect on the past but we are firmly focused on the future and continuing to set ourselves the goal of providing the highest possible standard of strength and conditioning.

Over the next month we will be excited to see many regulars come back from holiday and begin their 2020 journey.  And then there are the many new faces we have already seen and plenty more we can't wait to welcome to CrossFit Townsville.

With that in mind we have been sitting on something for a little while that we feel will help give our new new members some direction on what is to be a member at CFTSV and at the same time refocus our regulars as well.

The CFTSV commandments are a set of expectations we have as a member of CrossFit Townsville.  They help keep us grounded and moving towards our goals.  It would seem the timing is perfect to unveil our commandments as we usher in 2020.

Expect in the coming weeks to see the commandments up on the wall for everyone to read and to remind us what being a member at CrossFit Townsville is all about.

CFTSV COMMANDMENTS

1. Be on Time, Be Prepared, Be Ready …

• Turn up early and make sure you are signed into class.
• Have the correct attire – if it’s a lifting day and you are going to wear Oly shoes have them on ready to go.
• We know things come up and you may be late but see the coach and make your apologies.

2. Engage in the Brief …

• This is your opportunity to understand the day’s intent and maximise what you are going to get out of the session so listen and absorb what is relevant to you.
• It is very difficult to talk over others and very off putting when a coach is trying to brief and there are others having their own conversations. Show the respect you know you would want to be shown if you were presenting about something you were passionate about.

3. Introduce yourself to a new face …

• We are an awesome community with lots of visitors that drop by from all over the place. Introduce yourself to new faces, be the person who someone else would want to train with and let that person go back and tell everyone at their gym what a bunch of great people train at CFTSV.

4. Support your mate …

• Everyone finishes at different times and everyone at some stage will take a turn at still chipping away when others are done. Encourage, support and help whoever it may be, and get them through the last round or reps. 
• Be aware of your surroundings and others that might be working nearby. Share the equipment and space and be there for one another to get out of the workout what you want.
• Help a neighbour unload and pack away their gear.

5. Get around for some skin …

• When everyone in the class has finished the workout, make it your business to get around and give everyone a high five to acknowledge their effort.

6. Get your score on the board …

• At the conclusion of the workout make sure you put a score next to your name. This is about being accountable and proud of your effort and that you gave it everything you had that day. 

7. This is your house …

• Treat it as such.
• Take tape, bandaids, waterbottles, grips, wraps, towels and anything else you can think of with you when you leave.
• Be mindful of hygiene and wipe off or mop up any sweat you may leave.
• Clean up chalk left on the floor.
• Put all equipment back into its correct place

Jan 15 2020

Thursday: Skill Work..

STRENGTH

EMOM 15 of:

Min 1 - Strict pull-up x 3-8 reps
Min 2 - Strict HSPU x 3-8 reps
Min 3 - Pistol squat x 6-8 reps

CONDITIONING

AMRAP in 7 mins of:

25 Double unders
10 Burpees

Jan 14 2020

Wednesday: Courage and Fight..

CONDITIONING

AMRAP in 20 minutes of:

20 Wall balls 20 / 14 lbs
20 Hang power cleans 45 / 30 kg
20 Box jumps 24 / 20"
20 Front squats 45 / 30 kg
20 / 15 Calorie row

Jan 13 2020

Tuesday: Team Ty!

If you haven't already heard Ty, one of our treasured 5am members, was recently diagnosed with acute lymphoblastic leukaemia.  This obviously came as a huge shock to Ty, his wonderful wife Tash and all those close to him.  He has begun an aggressive chemo regime and has a long, tough road in front of him.

The response to Ty's diagnosis has been astonishing with offers to help and support flooding in.  On Sunday, 8 of Ty's closest friends (Team Ty) organised a 24 hour Row to start the ball rolling with fundraising.  Lots of people popped in over the 24 hours to chip in and support these absolute legends do an amazing thing for an amazing couple with lots of money already raised to help with the burden of what Ty and Tash are faced with over the coming months.

We at CrossFit Townsville are also primed to do our bit to help these guys too and stay tuned for an announcement when our "Team Ty Throwdown" will take place.

For now though our love and best wishes are with you both, Ty and Tash and we will be there for you every step of the way!!!

STRENGTH

Power snatch 7 x 3 reps

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

CONDITIONING

5 rounds for time of:

9 Power snatch 40 / 25 kg
6 HSPU
3 Bar muscle-ups

* 10 min cap

Jan 11 2020

Monday: Through the gears..

CONDITIONING

AMRAP in 20 mins of:

Run 200m hard
Run 100m easy
Run 200m hard

rest 1 min after each completed round

ACCESSORY

At 25 mins - 

2 sets of:

Min 1 - Max V-ups
Min 2 - Max Hollow rocks
Min 3 - Max Ab mat sit-ups
Min 4 - Rest

Jan 10 2020

Saturday: Double Trouble..

CONDITIONING

In teams of 2 - 

AMRAP in 11 mins of:

Run 200m
7 Front squats 52.5 / 35 kg
7 Lateral burpees over the barbell

rest 3 mins

AMRAP in 11 mins of:

Bike erg 400m
7 STO 52.5 / 35 kg
7 T2B

* One athlete completes run/row while other athlete completes AMRAP of movements.  Change when run/row is complete.

Jan 09 2020

Friday: Heat Seeker..

CONDITIONING

Every 4 mins for 5 sets:

3 Ring muscle ups
6 Power snatch 62.5 / 45 kg
18 / 14 Calorie row

* 3 min cut off on each round

Jan 08 2020

Thursday: Bottom out..

STRENGTH

Back squat 7 x 3 reps

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

CONDITIONING

In teams of 4 - 

5 rounds each of:

20 second max effort Assault bike
15 Ab mat sit-ups

* New person begins every 30 seconds

Jan 07 2020

Wednesday: Helping Hand..

STRENGTH

Press 5 x 5 reps

* Lift every 3 mins and build to a heavy set of 5

CONDITIONING

AMRAP in 12 mins of:

5 DB Hang clean and jerk / arm 22.5 / 15 kg
10 DB snatch / arm 22.5 / 15 kg
15 Pull-ups

Jan 06 2020

Tuesday: Bunny Hops..

STRENGTH

Every 2 mins for 7 sets:

Power clean x 3 reps

* Touch and go each set and build to heavy 3

CONDITIONING

5 rounds for time of:

30 Double unders
20 KB swings 24 / 16 kg
10 Box jump overs 24 / 20 "

* 10 min cap

Jan 04 2020

Monday: Runballs...

CONDITIONING

Every 3 mins for 7 sets:

Run 200m
15 Wall balls

ACCESSORY

With a partner - 

3 rounds of:

10 MB Sit up and throws
10 MB Side passes / side
1 min plank

Jan 03 2020

Saturday: 'Gallant'

It's been a huge week with some awesome workouts and we are finishing our Hero week with 'Gallant'

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

CONDITIONING

'Gallant'

For time:

1 mile MB run
60 Burpee pull-ups
800m MB run
30 Burpee pull-ups
400m MB run
15 Burpee pull-ups

* 35 min cap

Jan 02 2020

Friday: Tribute WOD Jacob Morris

Our workout today is a tribute to CrossFit Games Teen athlete Jacob Morris who sadly lost his battle with a heart condition in early December of 2019.  

This is a fast and furious workout and is summed up well in the video by Jacob Heppner.

Hero workouts and Tribute WOD's are a wonderful way to test resilience and remember that the suffering we do on the gym floor during these workouts is so insignificant in terms of the big picture.

CONDITIONING

'Jacob Morris'

For time:

50 Wall balls
40 / 30 Ski erg calories
30 DB snatches 22.5 / 15 kg
20 Box jump overs 24 / 20 "
15 Bar muscle ups

* 12 min cap

Jan 01 2020

Thursday: Hero Workout J.J

We are continuing our New Years week of CrossFit Hero workouts and Tribute WOD's with J.J.

U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

Classes are back to our usual schedule as of January 2nd!!

STRENGTH

Every 90 seconds for 7 sets:

Squat clean x 1 rep

CONDITIONING

'J.J'

1-10 Squat cleans 85 / 55 kg
10-1 Strict HSPU

* 17 min cap

Jan 01 2020

Wednesday: Happy New Year!!

Happy New Year CFTSV!!

Rest up today and get ready to rumble in 2020..

We are back on deck Thursday with our regular schedule!!

Dec 30 2019

Tuesday: New Years Eve Hero Tribute..

Classes for New Years Eve are 5am, 6am, 7am and 9.30am.

We are closed for New Years Day.

Have a fantastic New Years Eve, stay safe and we will see you in 2020!!

CONDITIONING

4 rounds for time of:

31 Shoulder to overhead 45 / 30 kg
Run 400m
12 Thrusters 45 / 30 kg
Row 500m

* 36 min cap

This New Years Eve workout gets its inspiration from the hero workout Richard Vanhine.  Richard Vanhine was a FDNY who tragically lost his life on September 11 2001 attempting to rescue stranded victims in the World Trade Centre.  

Dec 29 2019

Monday: 'Sham Shuttle'

This week is Hero week..  So that means lots of chunky workouts to sink your teeth into as you recover from Christmas and brace for New Years..

For this workout 'Sham' we have made a couple of variations to the original workout to fit in with the rest of our week.  With that in mind it looks a little different to the original but the essence is still there and the motivation still comes from the original workout and it is very important to recognise that.

CONDITIONING

'Sham' (CFTSV variation)

7 rounds for total time:

11 Deadlifts @ Bodyweight
10 x 10m Shuttle sprints
rest 60 seconds after each round

* Time cap 20 mins

* Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

Dec 27 2019

Saturday: 'Coffland'

CONDITIONING

'Coffland'

For time:

6 min Hang hold

* every break off the bar complete

800m Run
30 Push-ups

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

Dec 26 2019

Friday: Rusty Bucket..

STRENGTH

Back squat 5 x 5 reps

* Lift every 3 mins and hold across at approx. 75%

CONDITIONING

3 rounds for time of:

500m Row
30 DB Push press 22.5 / 15 kg
15 T2B

* 16 min cap

Dec 25 2019

Thursday: Boxing Day Bash..

CONDITIONING

AMRAP in 25 mins of:

1 Rope climb
5 Bench press @ approx. 80-85%
10 Deadlift 102.5 / 70 kg
15 Wall balls
200m Run

Dec 24 2019

Wednesday: Merry Christmas

Merry Christmas to you and your families to from the CFTSV Team!

We are closed for Christmas Day but back open for Boxing Day on Thursday with a 7am and 8am class!

Eat plenty and enjoy the company of your loved ones and we will see you back in the box soon!

Dec 23 2019

Tuesday: The 12 Days of Xmas..

Christmas Eve classes will be 5am, 6am, 7am and 9.30am..

Dress in your Xmas kit and get ready for the suck fest that is the 12 Days of Xmas..

12 Days of Xmas 

1 lap Walk lunge of the green
2 Power snatch 50 / 35 kg
3 Burpee box jump overs 24 / 20 "
4 CTB pull-ups
5 Thrusters 50 / 35 kg
6 T2B
7 Bike erg calories
8 KB swings 32 / 24 kg
9 Clean and jerk 50 / 35 kg
10 Row calories
11 Wall balls 20 / 14 lbs
12 Deadlifts 50 / 35 kg

Just like the song..  On the first day of Xmas my true love gave to me 1 lap walk lunge..  On the second day of Xmas my true love gave to me 2 Power snatch and 1 lap walk lunge.. etc..

Merry Christmas from all the team at CrossFit Townsville!!

Dec 21 2019

Monday: Snow Storm..

CONGRATULATIONS TO ALL OUR NEW 1 TONNE CLUB INDUCTEES!!

OUR WALL OF FAME CAN NOW BE SEEN IN THE RECEPTION AREA..

WHO WILL JOIN THE CLUB IN 2020..??

CONDITIONING

Every 5 mins for 5 sets:

Run 400m
21 / 15 Ski erg calories

* score time taken each round

ACCESSORY

At 30 mins - 

3 rounds of:

30 Pike sit-ups
30 Hollow rocks
60 Bicycles

* rest 90 seconds after each round

Dec 20 2019

Saturday: Wriggly Worm..

CONDITIONING

In teams of 3 - 

Bike erg 6k
Worm Carry 400m
30 Worm lunges
20 Worm squats
10 Worm clean and jerks
Row 3k
Worm 400m
30 Worm lunges
20 Worm squats
10 Worm clean and jerks

Dec 19 2019

Friday: Hang Tough..

STRENGTH

Hang power clean 7 x 3 reps

* Lift every 2 mins and build to a heavy set of 3 reps

CONDITIONING

AMRAP in 12 mins of:

9 Hang power cleans 62.5 / 45 kg
12 Push-ups
15 Deadlifts 62.5 / 45 kg

Dec 18 2019

Thursday: Out in Front..

STRENGTH

Front squat 5 x 3 reps

* Lift every 3 mins and hold across

CONDITIONING

3 rounds for max reps of:

1 min Ski erg calories
1 min Wall balls
1 min KB swings
1 min rest

* Score total reps on each round.

Dec 17 2019

Wednesday: Bite Sized..

CONDITIONING

6 rounds for time of:

Run 200m
12 Power snatches 35 / 25 kg
9 T2B
6 Burpee box jump overs

* 24 min cap

Dec 16 2019

Tuesday: Keep it Strict..

STRENGTH

Push jerk 5 x 3 reps

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

CONDITIONING

For time:

10-1 Strict pull-up
1-10 Strict press 45 / 30 kg

* 10 Hollow rocks after each round

Dec 14 2019

Monday: Keeping Pace..

CONDITIONING

Every 12 mins for 3 sets:

1600m Bike erg
800m Row
400m Run

* Score time taken each round

Dec 13 2019

Saturday: 'Murph'

CONDITIONING

'MURPH'

For time:

1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

Dec 12 2019

Friday: Friday 13th..

STRENGTH

EMOM for 10 mins:

1 Power snatch + 1 Overhead squat

* Build to a heavy of the complex

CONDITIONING

'Birthday Favourites'

4 rounds for time of:

13 Power snatches 45 / 30 kg
12 Box jumps 24 / 20 "
79 Double unders

Happy Birthday Aims!!

Dec 11 2019

Thursday: AMRAP Feast..

CONDITIONING

AMRAP in 4 mins of:

21 / 15 Calorie row
21 KB swings 24 / 16 kg
21 Thrusters 35 / 25 kg

rest 4 mins

15 / 10 Calorie row
15 KB swings 24 / 16 kg
15 Thrusters 45 / 30 kg

rest 4 mins

9 / 6 Calorie row
9 KB swings 24 / 16 kg
9 Thrusters 52.5 / 35 kg

Dec 10 2019

Wednesday: Lucky 7's..

STRENGTH

Clean and jerk 10 x 1 rep

* Lift every 90 seconds and build to a heavy single

CONDITIONING

7 rounds for time of:

7 HSPU
7 T2B
7 Box jump overs 24 / 20 "

Dec 09 2019

Tuesday: Goin' All Out..

STRENGTH

Back squat 3 x 10 reps

* Lift every 4 mins and each set AHAP

CONDITIOINING

In teams of 4 - 

3 rounds each of:

20 / 12 Assault bike calories
16 Barbell Front rack alternating lunges 50 / 35 kg
12 Burpees over the barbell

* Next athlete begins when athlete in front completes Barbell front rack lunges.  Each round as fast as possible!!!!

Dec 07 2019

Monday: Run Day..

CONDITIONING

Every 10 mins for 3 sets:

Run 600m
rest 60 seconds
Run 400m
rest 40 seconds
Run 200m

* Score time taken for each round

ACCESSORY

Every 4 mins for 3 sets:

6 Ab wheel roll outs
12 V-ups
18 Ab mat sit-ups
24 Bicycles

Dec 06 2019

Saturday: Allstar Saturday..

With the running of the Allstars Final this weekend you will notice some of our staff and athletes away.  So we don't miss out on all the fun we have got a team workout bonanza.  

Good luck to Morgo, Luke, Tiny, Ali, Elanze and Paige as they tackle the best teams in the country in Melbourne!!

CONDITIONING

In teams of 3 and on a running clock:

At 0:00 -

Row 150 / 120 calories
36 Cleans 70 / 45 kg
24 Cleans 85 / 55 kg
12 Cleans 100 / 65 kg

then at 20:00 - 

In teams of 6 - 

800m Worm carry
80 Burpees over the worm
800m Worm carry

* must have 3 people on the worm at all times during the carry and 2 people on the burpees over the worm.

Time cap 40 mins

Dec 05 2019

Friday: 'Lynne'

STRENGTH

'Lynne'

5 rounds for max reps of:

Bench press @ Bodyweight
Pull-ups

* 30 min clock

Dec 04 2019

Thursday: D-Ball Mania..

STRENGTH

5 rounds of:

30 seconds max reps D-Ball Ground to shoulder
30 seconds D-Ball hold
rest 2 mins

ACCESSORY

EMOM 10 of:

Min 1 - 20 KB swings 24 / 16 kg
Min 2 - Double unders

* choose a number of Double unders that can be repeated each round and done unbroken.

Dec 03 2019

Wednesday: Dig Deep..

STRENGTH

Press 5 x 3 reps

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

CONDITIONING

5 rounds for time of:

21 DB Thrusters 22.5 / 15 kg
15 Burpees to a touch

* 20 min cap

Dec 02 2019

Tuesday: Speed Boat..

CONDITIONING

AMRAP in 15 mins of:

1 Rope climb
12 DB snatches 22.5 / 15 kg
20 / 14 Calorie row

ACCESSORY

At 20 mins - 

Every 2 mins x 5 sets:

Sled drag 20m

Nov 30 2019

Monday: Find you run legs..

CONDITIONING

Every 6 mins x 5 sets:

Run 200m
Bike erg 600 / 500m
Run 200m

* Score fastest and slowest time

ACCESSORY

At 35 mins - 

Every 3 mins x 3 sets:

5 Strict T2B
7 T2B
9 Knee tucks
11 V-ups
13 Hollow rocks

Nov 29 2019

Saturday: Let the Games Begin..

The battle for class dominance is once again upon us.  This Saturday we see the 5am, 6am, 9.30am and PM crew go head to head in a range of big team workouts with plenty on the line.  Don't forget your $20 as this year we are doubling the event as a fundraiser for Sarah to assist her in her next overseas competition.  All funds will go to Sarah's trip to Qatar but we are also throwing in a breakie wrap for everyone as a thank you.  Be there at 5.45am sharp in your team colours ready to rip and tear!!

Nov 28 2019

Friday: 'Fran'

Reminder that there are no classes this Saturday due to the running of Class Wars.  Kick off is 6am so be there at 5.45am sharp.  9.30am and 5am are the defending champions.. Who will reign supreme this year and retain bragging rights for the next 12 months??

CONDITIONING

'Fran'

21-15-9 of:

Thrusters 45 / 30 kg
Pull-ups

Nov 27 2019

Thursday: Wear your Colours!!

Only a few days until Saturday's Class Wars and there are just a couple of things to remember..

1. Sign on to a team roster
2. Wear your team colours
5am - White
6am - Red
9.30am - Blue
5.30pm - Yellow
3. Pay your $20 rego at the desk prior or on the day!!
* all funds go to help get Sarah to her next International Weightlifting meet which is in Qatar.  You will also receive a breakie wrap thanks to Tribe Cafe. 
4. Bring your 'A' game!

CONDITIONING

For time:

50 / 40 Calorie row
then
10 rounds of - 
6 OH squats 52.5 / 35 kg
7 T2B
8 Burpees over the bar

* 25 min cap

Nov 26 2019

Wednesday: CrossFit Total..

STRENGTH

'CrossFit Total'

1 rep max Back squat
1 rep max Press
1 rep max Deadlift

Nov 25 2019

Tuesday: Tabata Cardio!

CONDITIONING

Tabata of:

Row
Bike erg
Ski erg
Sled push

* Work 20 seconds on and 10 seconds off for 8 rounds at each movement.  2 mins rest between movements.  Record lowest score.

Nov 23 2019

Monday: 'Helen'

Test Week..

The year has just over a month to go and there will be lots of people heading away for holidays so before that happens we are going to sneak in some testing this week to benchmark our progress.  So look out for those this week on Monday (Helen), Wednesday (CrossFit Total) and Friday (Fran).

Don't forget this weekend is Class Wars too!!  Kick off will be 6am so come in your team colours ready to roll.

CONDITIONING

'Helen'

3 rounds for time of:

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

ACCESSORY

Every 3 mins for 3 sets:

5 Ab wheel rollouts
10 Hollow rocks
20 Ab mat sit-ups
30 sec plank

Nov 22 2019

Saturday: Break Dance..

CONDITIONING

For time:

180 Wall balls
120 Bike calories
60 Deadlifts 120 / 80 kg

* Every 4 mins run 200m together including at the beginning of the workout.  Share reps anyhow but complete in order.

Time cap 40 mins

Nov 21 2019

Friday: Skill Day..

STRENGTH

EMOM 12 of:

Min 1 - Strict pull-up x 3-8 reps
Min 2 - Strict HSPU x 3-8 reps
Min 3 - Hollow hold x 30 seconds

CONDITIONING

Every 3 mins for 4 sets:

15 / 10 Ski calories
20 DB snatch 22.5 / 15 kg
30 Double unders

Nov 20 2019

Thursday: Front squats..

STRENGTH

Front squat 5 x 5 reps

* Lift every 3 mins and hold across

CONDITIONING

AMRAP in 14 mins of:

6 DB step overs 24 / 20 " @ 22.5 / 15 kg
12 / 10 Calorie row
20m Sled push 

Nov 19 2019

Wednesday: Slippery Slope..

STRENGTH

Push press 5 x 3 reps

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

CONDITIONING

21-15-9 of:

Push press 45 / 30 kg
T2B
Burpee

* 9 min cap

Nov 18 2019

Tuesday: Lay it on the line..

Next weekend (Saturday November 30th) is our Annual Class Wars and we can't wait for this year in the new box.  The defending champs, Strick's 9.30am, are the underdogs yet again and will this year put together a team that is light on in numbers but heavy with courage, determination and sheer will.  Joint winners from last year, B-Brown's 5am, are again the team to beat as they yet again stack themselves with numbers in an effort to buy another premiership.  The afternoon crew have bolstered their ranks this year and under the tutelage of the wily old fox, Andrew Ross will be the ones to watch.  The 6am team, led by their fearless leader Brycey, are once again long shots to make any impact in this years championship and expect them to live up to their nickname of The Anchor, by finishing at the bottom!

One thing is for sure if you have never experienced a Class Wars you are in for a treat.  It is highly competitive with big stakes on the line but it is a really fun couple of hours where the bulk of the CFTSV community get together to hang out.

So make sure you get your name on a roster!! This year we have put a $20 rego on the event with every cent going to support our amazing Olympic Weightlifter Sarah Cochrane.  Pay your $20 in cash at the front desk or on the day.  You will also get a breakie wrap after Class Wars is completed which has been kindly donated by Sal and The Tribe Cafe team.

Can't wait for the action!!!

CONDITIONING

"Lay it On the Line"

50 / 35 Calorie bike (erg or AB) - 2 min 
25 OH squats 52.5 / 35 kg
15 CTB Pull-ups
5 D-ball cleans 65 / 45 kg
15 CTB Pull-ups
25 OH squats 52.5 / 35 kg
50 / 35 Calorie bike (AB or erg) - 2 min 

* The goal in today's workout is to find a big push on the bike efforts.  Commit yourself to completing the calories under the tight cap and deal with what is to come after that.  The cap on the bike effort applies at both ends of the workout and carries a 10 burpee penalty if you are not successful so take the challenge up and get under that cap!

Nov 16 2019

Monday: 'Partner Run Benchmark'

CONDITIONING

'Partner Run Benchmark'

3 rounds for time of:

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

ACCESSORY

At 26 mins - 

Every 2 mins x 4 sets:

20 Single leg v-ups
40 Bicycles

Nov 15 2019

Saturday: Short and Spicy..

CONDITIONING

In teams of 3 - 

Max reps in 6 mins of:

Synchro KB swings 24 / 16 kg

* Each athlete must run 400m

rest 3 mins

Max reps in 6 mins of:

Synchro Pull-ups

* Each athlete must Assault bike 25 / 15 calories

rest 3 mins

Max reps in 6 mins of:

Synchro Burpees

* Each athlete must row 400 / 325m

Nov 14 2019

Friday: Hangin' On

STRENGTH

Every 90 seconds for 10 sets:

Power snatch x 2 reps

* Reset on each rep and build 

CONDITIONING

3 rounds for time of:

50 Double unders
20 Wall balls 20 / 14 lbs
15 Power snatch 35 / 25 kg

* 12 min cap

Nov 13 2019

Thursday: Erg Stuff..

CONDITIONING

5 rounds of -

AMRAP in 4 mins of:

30 / 21 Calorie row
20 / 14 Calorie bike erg
10 / 7 Calorie ski
Max T2B in remainder of time

rest 4 mins after each round

Nov 12 2019

Wednesday: Pump Sesh..

STRENGTH

Bench press 7 x 2 reps

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

CONDITIONING

AMRAP in 12 mins of:

12 DB Floor press 22.5 / 15 kg
9 DB Sit-ups
6 DB Bentover rows 22.5 / 15 kg

Nov 11 2019

Tuesday: Revolving Door..

CONDITIONING

For time:

Run 200m 21 Box jumps 24 / 20"
Run 200m 21 Deadlifts 70 / 45 kg
Run 200m 18 Box jumps 24 / 20"
Run 200m 18 Deadlifts 70 / 45 kg
Run 200m 15 Box jumps 24 / 20"
Run 200m 15 Deadlifts 70 / 45 kg
Run 200m 12 Box jumps 24 / 20 "
Run 200m 12 Deadlifts 70 / 45 kg
Run 200m 9 Box jumps 24 / 20"
Run 200m 9 Deadlifts 70 / 45 kg

* 22 min time cap

ACCESSORY

At 27 mins - 

AMRAP in 7 mins of:

5 Strict T2B
10 Hollow rocks
20 Plate twists

Nov 10 2019

Monday: '20.5' - King of the Open

CONDITIONING

For time:

40 Muscle ups
80 Calorie row
120 Wall balls

* Partition anyhow

20 min cap

Nov 08 2019

Saturday: Partner Up..

CONDITIONING

In teams of 2 -

2 rounds for time:

1k Ski
100 Double unders
1k Row
100 Air squats
800m Run

* 40 min cap

Nov 07 2019

Friday: Body Pump..

This Friday Night is our Friday Night Lights Finale and we are having a party to celebrate the outstanding efforts of all our competing athletes.  Come one, come all and support the crew as they push through 20.5.  We have a live DJ in the house so the music will be cranking and the atmosphere electric as we also watch on with bated breath to see Baydo continue his amazing performances and perhaps clinch back to back National Championships!!  

Heats start at 5.30pm sharp!

STRENGTH

Deadlift 7 x 2 reps

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

CONDITIONING

For time:

10 Strict HSPU
20 Strict Pull-ups
30 Strict Ring dips
40 Pull-ups
50 Push-ups
60 Body rows

* 15 min cap

Nov 06 2019

Thursday: Pass the Hot sauce..

CONDITIONING

In teams of 2 and alternating full rounds - 

Round 1 -

30 / 24 Calorie row
30 DB snatch 22.5 / 15 kg
30 Box jump overs

Round 2 -

24 / 18 Calorie row
24 DB snatch 22.5 / 15 kg
24 Box jump overs

Round 3 - 

18 / 14 Calorie row
18 DB snatch 22.5 / 15 kg
18 Box jump overs

Round 4 - 

12 / 9 Calorie row
12 DB snatch 22.5 / 15 kg
12 Box jump overs

* 30 min cap

Nov 05 2019

Wednesday: Bee Sting..

STRENGTH

Clean and jerk 10 x 2 reps

* Lift every 2 mins and build. Reset on each.

CONDITIONING

Ascending ladder AMRAP in 10 mins:

2 Hang clean and jerks 52.5 / 35 kg
2 T2B
2 Wall balls 20 / 14 lbs

* Every round add 2 reps to each movement

Nov 04 2019

Tuesday: Giddy Up..

CONDITIONING

'Giddy Up' - Melbourne Cup WOD

For time:

1 mile run
then
3 rounds of - 
24 Burpees
24 KB swings 24 / 16 kg
24 Ab mat sit-ups
then
1 mile run

* 30 min cap

At 35 mins - 

Every 2 mins for 3 sets:

5 Ab wheel rollouts
10 V-ups
20 Bicycles

Nov 02 2019

Monday: '20.4'

CONDITIONING

Open workout 20.4

For time:

30 Box jumps 24 / 20"
15 Clean and jerks 45 / 30 kg
30 Box jumps 24 / 20"
15 Clean and jerks 62.5 / 45 kg
30 Box jumps 24 / 20 "
10 Clean and jerks 85 / 52.5 kg
30 Single leg squats
10 Clean and jerks 102.5 / 65 kg
30 Single leg squats
5 Clean and jerks 125 / 80 kg
30 Single leg squats
5 Clean and jerks 143 / 95 kg

* 20 min cap

Nov 01 2019

Saturday: Thunder Barbell Weightlifting Competition

Our Thunder Barbell Weightlifting competition is this Saturday!  Support our crew of lifters from 9am!

Saturday classes as normal : )

CONDITIONING

In teams of 3 and alternating full rounds - 

AMRAP in 25 mins of:

10 MB slams 25 / 15 kg
10 Box jump overs 24 / 20 "
10 KB swings 32 / 24 kg
100m run

* Next person begins when person in front leaves for run.

Oct 31 2019

Friday: Some Strict Stuff..

This Saturday we host our very first Olympic Weightlifting competition.  We are still running our normal CrossFit timetable but we will have a number of our fabulous members competing in the competition and would love to see as many folks as possible stick around and watch the guys and gals throw some weight around.  A big shout out to Head Coach Bryce who has programmed and coached his band of loyal lifters over the last couple of months and seen some awesome progress. 

The action will begin around 9am and we can't wait to see the Thunder Barbell crew in action!!

CONDITIONING

Every 4 mins for 5 sets:

5 Strict pull-ups
10 Strict burpees
150m Row sprint

Oct 30 2019

Thursday: Legs Alive..

STRENGTH

Back squat 7 x 2 reps

* Lift every 3 mins and build to a heavy set of 2

CONDITIONING

AMRAP in 8 mins of:

Max Bike erg calories

* Work in teams of 4

Oct 29 2019

Wednesday: This.Will.Burn.

STRENGTH

Push jerk 5 x 5 reps

* Lift every 3 mins and hold across

CONDITIONING

3 rounds for time of:

25 DB Push press 22.5 / 15 kg
75 Double unders

* 12 min cap

Oct 28 2019

Tuesday: Backside Down..

CONDITIONING

20 Cleans 52.5 / 35 kg
35 Wall balls 20 / 14 lbs
Run 800m
35 Wall balls 20 / 14 lbs
20 Cleans 52.5 / 35 kg

ACCESSORY

AMRAP in 7 mins of:

5 Strict T2B
10 Plate twists
30 Bicycles

Oct 26 2019

Monday: 20.3

CONDITIONING

For time:

21-15-9 of:

Deadlift 102.5 / 70 kg
HSPU

then

21-15-9 of:

Deadlift 145 / 95 kg
Handstand walk 50 ft

Oct 25 2019

Saturday: Quartet Quandary..

CONDITIONING

In teams of 4 - 

20 rounds of:

7 Hang power cleans 70 / 45 kg
7 Lateral burpees over the barbell
7 STO 70 / 45 kg

* Athlete 1 and 2 runs 400m while athlete 2 and 3 alternate movements and complete rounds of workout.  When athlete 1 and 2 get back they swap with 2 and 3 go out on the run.  Continue until all 20 total rounds are complete.

Oct 24 2019

Friday: The Power of Zeus..

STRENGTH

EMOM 10 of:

1 Power snatch + 1 OH squat

* Build across the 10 sets.

CONDITIONING

3 rounds for max reps of:

1 min DB snatch 22.5 / 15 kg
1 min Zeus rope Double unders
1 min T2B
1 min Assault bike calories
1 min rest

Oct 23 2019

Thursday: Behind Bars..

CONDITIONING

AMRAP in 12 mins of:

15 / 12 Row calories
12 Front squats 45 / 30 kg
9 Strict press 45 / 30 kg

ACCESSORY

At 20 mins - 

Every 2 mins for 5 sets:

Double sled push 75 / 50 kg

Oct 22 2019

Wednesday: Ladder descent..

STRENGTH

Deadlift 5 x 3 reps

* Lift every 3 mins and hold across.

CONDITIONING

27-24-21-18-15-12-9 reps of:

KB swing 24 / 16 kg
Box jump 24 / 20 " (step down)

* 16 min cap

Oct 21 2019

Tuesday: Run Cindy..

CONDITIONING

Every 5 mins for 5 sets:

Run 400m
2 rounds of Cindy

ACCESSORY

Every 3 mins for 3 sets:

21 Ab mat sit-ups
15 V-ups
9 Hollow rocks

Oct 19 2019

Monday: '20.2'

CONDITIONING

'20.2'

Oct 18 2019

Saturday: As the Crow Flies..

Reminder there are no classes tonight due to the running of Friday Night Lights.

CONDITIONING

In teams of 3 - 

For time:

Row 3k
200 Plate GTO 25 / 20 kg
100 T2B
50 KB Thrusters 24 / 16 kg
25 Rope climbs

Oct 17 2019

Friday: Round 2..

Friday Night Lights is back on again this week so that means no afternoon classes again.  If you are competing make sure you sign yourself into a heat and be there around 5pm for the workout brief.

The Tribe Cafe will be pumping and the action will be hot so come down and support our athletes for 20.2!!

STRENGTH

EMOM for 12 mins:

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

CONDITIONING

AMRAP in 12 mins of:

Run 200m
12 Burpees
21 OH Squats 45 / 30kg

Oct 16 2019

Thursday: Round and round..

STRENGTH

Every 2 mins for 10 sets:

1 Power clean + 1 Hang squat clean + 1 Squat clean

* Build first 5 sets and then hold 5 sets at heavy.

CONDITIONING

5 rounds for time:

5 Deadlifts 120 / 80 kg
50 Double unders

* 10 min cap

Oct 15 2019

Wednesday: Chase em down..

STRENGTH

Press 5 x 2 reps

* Lift every 3 mins and hold across

CONDITIONING

In teams of 4 - 

3 rounds each of:

15 / 12 Assault bike calories
9 CTB pull-ups
6 STO 70 / 45 kg

* Next person leaves when person in front finishes assault bike.  Can't move forward until person in front completes movement.

Oct 14 2019

Tuesday: Long and Dirty..

CONDITIONING

AMRAP in 19 mins of:

300m / 250m Row
25 Russian KB swings 24 / 16 kg
20 Hollow rocks
15 Push-ups

Oct 12 2019

Monday: '20.1' - GTO and Burpees over the Bar..

20.1 is here and what a rib tickling way to begin this years Open.  Well done to all our competitors from Friday Night Lights and thank you to the fantastic support received from friends and family!  

Today is either redo or first crack.. make sure you learnt something if you are redoing and if it's your first time give it everything coz there is no tomorrow : )

CONDITIONING

10 rounds for time:

8 GTO 43 / 30 kg
10 Burpee over the barbell

* 15 min cap

Oct 11 2019

Saturday: Skipping Skillz..

CONDITIONING

In teams of 2 - 

For time:

75 Pull-ups
150 Double unders
Run 600m
50 CTB pull-ups
150 Zeus rope Double unders
Run 600m
25 Bar muscle-ups
150 Drag rope Double unders
Run 600m

Oct 10 2019

Friday: Friday Night Lights is Back!!

FRIDAY NIGHT LIGHTS IS BACK!!

BRIEFING OF 20.1 WILL TAKE PLACE AT 5.15PM WITH HEAT 1 TO BEGIN SHORTLY AFTER THAT.

IF YOU ARE COMPETING PLEASE REGISTER YOURSELF FOR HEAT ON THE CFTSV APP AND DON'T FORGET ALL COMPETING ATHLETES WILL BE REQUIRED TO JUDGE AS WELL.

CAN'T WAIT TO SEE A PACKED HOUSE IN THE NEW BOX SCREAMING THEIR LUNGS OUT FOR ALL OUR ATHLETES!!

STRENGTH

Deadlift 5 x 5 reps

* Lift every 3 mins @ approx. 75%

CONDITIONING

21-15-9 of:

SDLHP 45 / 30 kg
Wall balls 20 / 14 lbs
Ski erg calories

* Time cap 10 mins

Oct 09 2019

Thursday: Deadman Walking..

CONDITIONING

Every 3 mins x 6 sets:

500m Bike erg
10 Deadball walking lunges 65 / 45 kg

ACCESSORY

3 rounds of:

1 min Deadball march

* rest 2 mins after each set

Oct 08 2019

Wednesday: Scratch the Itch..

THIS FRIDAY NIGHT IT ALL BEGINS AGAIN WITH THE ANNOUNCEMENT OF OPEN WORKOUT 20.1.  AS WE DID EARLIER IN THE YEAR WE WILL BE RUNNING HEATS THAT YOU CAN REGISTER FOR ON THE APP OR THROUGH MINDBODY.  THE WORKOUT BREIFING WILL TAKE PLACE AT 5.15PM WITH HEAT 1 TO KICK OFF SHORTLY AFTER THAT.  IF YOU HAVEN'T SIGNED UP YET YOU STILL CAN BY JUMPING ONTO THE GAMES.CROSSFIT.COM WEBSITE. 

IF YOU ARE NOT KEEN ON REGISTERING THIS TIME IN BY ALL MEANS MAKE SURE YOU STILL MAKE YOUR WAY DOWN TO THE GYM TO CHEER YOUR MATES ON. 

THE TRIBE CAFE WILL BE PUMPING AND SERVING HOT FOOD AND COLD BEVERAGES TILL LATE SO GRAB SOME GOOD FOOD AND SIT BACK AND ENJOY OUR CFTSV ATHLETES GIVE IT THEIR ALL!!!

CONDITIONING

5 rounds for time of:

21 / 15 Calorie row
12 Box jump overs 24 / 20 "
21 KB swings 32 / 24 kg
12 Push press 52.5 / 35 kg

* Time cap 20 mins

Oct 07 2019

Tuesday: Strictly Speaking..

* DON'T FORGET YOUR LONG SOCKS FOR ROPE CLIMBS!

STRENGTH

Bench press 5 x 8 reps

* Hold across.

CONDITIONING

AMRAP in 14 mins of:

1 Rope climb
6 Pistol squats / leg
9 Strict pull-ups
12 Strict ring dips

Oct 04 2019

Monday: Public Holiday and Quick Update!!

Just a reminder that this coming Monday 7th October is a Public Holiday and we will be running classes at 4pm, 5pm and 6pm.  

Monday evening also marks the beginning of our expanded Fitness program with a 6pm class.  Following that we will have Fitness classes on Tuesday at 6pm, Wednesday at 5am and 6pm, Thursday at 6pm and Friday at 5am so there are heaps of opportunities to get your cardio on and step things up!

We have just released the details of our latest 6WPA challenge "The Summer Shred" with an info and testing day to be held on Saturday 19th October at 8.30am.  Sign up to the challenge is $120 and includes pre and post testing, InBody scan before and after, extras, a Sunday Sweat sesh and plenty of other stuff.  This does not include your regular CrossFit or Fitness membership.  You can register online or at the front desk with one of the coaches!

Lastly, for the next 6 weeks Monday and Wednesday afternoons from 4pm-5.30pm the extras area will be a little hectic with the start of our Phoenix Performance Academy kids.  Everyone is still more than welcome to utilise open gym for their extras but just a heads up the platform area and little rig will be crazy with kids so best option is the main gym floor.  Thanks for your understanding and support!!

CONDITIONING

In teams of 3 - 

For time:

Run 1k
50 Synchro Burpees
50 Synchro T2B
GTO (accumulate 2500 kg / 1800 kg)
50 Synchro T2B
50 Synchro Burpees
Run 1k

* Two athletes working on synchro movements while other rests.

Barbell options - 
36 reps @ 70 / 50 kg
42 reps @ 60 / 42.5 kg
50 reps @ 50 / 35 kg
56 reps @ 45 / 32.5 kg
60 reps @ 41 / 30 kg

Oct 04 2019

Saturday: '100 Club'

Oct 03 2019

Friday: '15.5'

STRENGTH

Thruster 10-8-6-4-2 reps

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

CONDITIONING

'15.5'

27-21-15-9 of:

Row calories
Thrusters 45 / 30 kg

Oct 02 2019

Thursday: 'Nate'

CONDITIONING

'Nate'

AMRAP in 20 mins of:

2 Muscle ups
4 HSPU
8 KB swings 32 / 24 kg

ACCESSORY

EMOM 7 of:

Double unders

* choose between 20-50 reps

Oct 01 2019

Wednesday: Blast It..

STRENGTH

Back squat 5 x 3 reps

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

CONDITIONING

Every 4 mins for 4 sets:

20 DB Step ups (1 DB) 24 / 20 "
15 / 10 Assault bike calories
20 Wall balls 20 / 14 lbs

Sep 30 2019

Tuesday: 180..

STRENGTH

Every 2 mins for 10 sets:

1 Power snatch + 1 Hang squat snatch + 1 Squat snatch

* Build to a heavy of the complex

CONDITIONING

AMRAP in 8 mins of:

45 Power snatch 40 / 25 kg
45 CTB Pull-ups
45 OH squats 40 / 25 kg
45 T2B

Sep 28 2019

Monday: Ticking Away..

CONDITIONING

3 rounds of - 

AMRAP in 6 mins of:

Run 800m then max Burpees over the barbell in remainder of time

* rest 2 mins after each round

ACCESSORY

At 30 mins - 

For time:

100 Hollow rocks

* On the top of every minute do 5 Ab mat sit-ups

Sep 27 2019

Saturday: A Sweet Duet..

CONDITIONING

In teams of 2 - 

3 rounds for time of:

1500m /1200m Row (share anyhow)
25 Partner Deadlifts 140 / 95 kg
25 Synchro Burpees over the barbell

* Time cap 35 mins

Sep 26 2019

Friday: '18.3'

CONDITIONING

'18.3'

2 rounds for time:

100 Double unders
20 Overhead squats 52.5 / 35 kg
100 Double unders
12 Ring muscle ups
100 Double unders
20 Alt DB snatches 22.5 / 15 kg
100 Double unders
12 Bar muscle ups

* 14 min cap

Sep 25 2019

Thursday: Some Hard Time..

CONDITIONING

AMRAP in 18 mins of:

40m Dead ball carry
20 KB swings 24 / 16 kg
200 / 175m Ski erg
20 Ab mat sit-ups
40m Sled push (heavy)

Sep 24 2019

Wednesday: A Little Pushin' and a Pullin'

STRENGTH

Split jerk 10 x 1 rep

* Lift every 90 seconds and build to a heavy single

CONDITIONING

For time:

20 HSPU
30 Pull-ups
40 Push-ups
50 / 40 Calorie row
40 Push-ups
30 Pull-ups
20 HSPU

* 16 min time

Sep 23 2019

Tuesday: Power Out..

STRENGTH

Power clean 7 x 2 reps

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

CONDITIONING

3 rounds for max reps of:

2 min Bike erg calories
2 min Burpees
2 min Power cleans 62.5 / 45 kg
2 min rest

* Score is total reps

Sep 21 2019

Monday: The Mincer..

CONDITIONING

For time:

Run 400m
30 T2B
21 Back squats 62.5 / 45 kg
Run 400m
24 T2B
15 Back squats 62.5 / 45 kg
Run 400m
18 T2B
9 Back squats 62.5 / 45 kg

Sep 20 2019

Saturday: Hero WOD 'Magpie'

CONDITIONING

'Magpie'

3 rounds for time of:

800m run
20 Knees to elbows
30 KB swings 24 / 16 kg
40 SDLHP 40 / 30 kg

This British Hero WOD is dedicated to Trooper James Munday, who was serving as a Jackal driver on Operation HERRICK 8 when he was killed in action in Helmand province on 15 October 2008. His Troop was conducting a routine patrol approximately 23 km north of Forward Operating Base Delhi when he was killed by a contact explosion.

Sep 19 2019

Friday: Preppin'

The Open countdown continues and with what was our biggest and best Twins ever we hope you all have the competition bug just a little.  Open rego is live now so head to games.crossfit.com and register with CrossFit Townsville and join in on the fun in October as we see if Baydo can again book his ticket to the Games through the Open.

CONDITIONING

'14.4'

AMRAP in 14 mins of:

60 Calorie row
50 T2B
40 Wall balls
30 Cleans 62.5 / 45 kg
20 Muscle ups

ACCESSORY

At 20 mins - 

In teams of 3 - 

5 rounds of:

30 seconds D-Ball hold

Sep 18 2019

Thursday: Bike and Upside down..

STRENGTH

Every 2 mins for 6 sets:

Max strict reverse grip pull-ups

CONDITIONING

4 rounds of - 

AMRAP in 3 mins of:

Bike erg 750m
Max Strict HSPU

* rest 3 mins

Sep 17 2019

Twins Wrap Up

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

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

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

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

Sep 17 2019

Wednesday: Bag full of goodies..

CONDITIONING

Every 5 mins for 5 sets:

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

ACCESSORY

At 30 mins - 

5 sets of:

20m Heavy Sled push

Sep 16 2019

Tuesday: On the Chase..

STRENGTH

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

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

CONDITIONING

In teams of 4 and in conga style - 

21-18-15-12 of:

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

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

Sep 15 2019

Monday: Border Crossing..

CONDITIONING

4 rounds for time of:

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

* 22 min cap

ACCESSORY

At 27 mins - 

3 rounds for quality:

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

Sep 12 2019

Friday: Some Open Practice..

The competition season is upon us.. Twins is this weekend and the Open (2.0 for 2019) is less than a month away so it is time to shake up our training.

For the next month leading into the Open we will be revisiting some tasty workouts from previous years to start to build the engine and resilience required to tackle these tests.

Look out for Friday Night Lights in October where all our Open participants shake down with one another to test their fitness.  The 2019 Open begins October 10th and will run as it was earlier in the year where we will put out heats and you guys nominate into them.  Register at games.crossfit.com and join The CrossFit Townsville Team!

STRENGTH

Every 2 mins for 7 sets:

3 Power cleans

* reset on each and build to a heavy 3 rep

CONDITIONING

'17.2'

AMRAP in 12 mins of:

2 rounds:

50 ft DB front rack walking lunge 22.5 / 15 kg
16 T2B
8 DB Power cleans 22.5 / 15 kg

then

2 rounds:

50 ft DB front rack walking lunge 22.5 / 15 kg
16 Bar muscle ups
8 DB Power cleans 22.5 / 15 kg

Sep 11 2019

Thursday: Twins This Weekend!!

With our annual Tropic Thunder Twins competition taking place this weekend we will not be running Saturday morning classes or Sunday Yoga.  We apologise for the inconvenience but encourage you to come down this weekend if nothing else but to get a feed at The Tribe Cafe: )

CONDITIONING

5 rounds of - 

AMRAP in 2 mins:

Row 40 / 30 calories
Max Double unders in remainder

* rest 2 mins

ACCESSORY

At 25 mins - 

5 rounds of:

Sled sprint 40m

* rest as needed

Sep 10 2019

Wednesday: Sprint Cindy..

STRENGTH

Front squat 7 x 2 reps

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

CONDITIONING

5 rounds for time of:

30 Air squats
20 Push-ups
10 Pull-ups

* 10 min time cap

Sep 09 2019

Tuesday: Green Day..

STRENGTH

Press 5 x 3 reps

* Lift every 3 mins and hold across

CONDITIONING

AMRAP in 15 mins of:

15 / 10 Assault bike calories
12 Deadlift 102.5 / 70 kg
10m Handstand walk

Sep 07 2019

Monday: 'Partner Tosh'

We are a week out from the 2019 Tropic Thunder Twins competition and we are very excited to have the backing of Again Faster, FITAid, Gorilla Health, James Jensen and ANC, Sally Vujica and The Tribe Cafe by the The Feel Good Foodie, Ellen Green and Myoluxe.  These great people have come on board to support our 2019 event in the way of prizes across all our divisions and we are very grateful for your support!

Speaking of great people.. we are assembling an awesome team to help out on the day but we are still chasing a few extra hands.  So if you are not competing and would like to be involved let one of the coaches know or throw your name up on the board!

CONDITIONING

'Partner Tosh'

In teams of 2 - 

4 rounds for time of:

Run 200m
Run 400m
Run 600m

Time cap 22 mins

ACCESSORY

At 27 mins - 

Tabata Bicycles

* Hollow hold in rest

Sep 06 2019

Saturday: Carried Away..

CONDITIONING

In teams of 3 - 

3 rounds of:

75 Calorie ski erg
400m Deadball carry 65 / 45 kg
* 18 min cut off 
then
50 Clean and jerks 60 / 40 kg
35 Clean and jerks 70 / 45 kg
20 Clean and jerks 85 / 55 kg

Sep 05 2019

Friday: 'Amanda'

STRENGTH

Every 2 mins for 10 sets:

1 Squat snatch

* Build each set to a heavy single

CONDITIONING

'Amanda'

9-7-5 reps of:

Muscle ups
Squat snatch 62.5 / 42.5 kg

Sep 04 2019

Thursday: Bike Arggh..

With any luck the finishing touches will have been done on our very own CFTSV Tribe Cafe by the Feel Good Foodie this week!! 

Sally has done an amazing job of the set up and all your coffee and food will be right at your fingertips. 

We are very proud to have such a professional team providing the CFTSV community this outstanding service : )

STRENGTH

EMOM for 12 mins:

Min 1 - Strict CTB pull-up x 5-8 reps
Min 2 - HS walk
Min 3 - 20 Hollow rocks

CONDITIONING

For time:

2 x 1km Bike erg

* Complete in groups of 4 so there is lots of rest and send it!!!

Sep 03 2019

Wednesday: 30 Something...

CONDITIONING

AMRAP in 20 mins of:

30 Single arm DB Alt OH lunge 22.5 / 15 kg
30 / 21 Calorie row
30 Wall balls 20 / 14 lbs
30 Box jumps 24 / 20 "

ACCESSORY

At 25 mins - 

3 x 15 Single leg box bridges

Sep 02 2019

Tuesday: Some Heavy Stuff..

STRENGTH

Every 3 mins for 5 sets:

5 Deadlifts
4 Front squats
3 Push jerks

* Build to a heavy of the complex

CONDITIONING

For time - 

1-10 of:

DB Push press 22.5 / 15 kg
T2B

Aug 31 2019

Monday: 2 weeks till Twins!!

WE ARE ONLY 2 WEEKS FROM OUR ANNUAL TWINS COMPETITION AND REGISTRATION CLOSES THIS FRIDAY 6TH SEPTEMBER!

REGISTER YOUR TEAMS AT STICKYTICKETS.COM.AU AND SEARCH TROPIC THUNDER!

WE ARE STILL LOOKING FOR SOME HELPERS ON THE DAY SO IF YOU ARE KEEN LET ONE OF THE COACHES KNOW!

CONDITIONING

10 rounds for time of:

5 Pull-ups
10 Burpees
15 KB swings 24 / 16 kg
Sprint 200m 

* rest 1 min after each round

Time cap 30 mins

ACCESSORY

At 35 mins - 

Every 2 mins for 3 sets:

30 Single leg v-ups
Plank remainder 

Aug 30 2019

Saturday: 'The Super 7's'

Save the date CFTSV peeps coz it's official, the biggest event of the year, The CFTSV Xmas Party has announced its date.  Mark the December 14th down in your diaries and don't miss this awesome night.  The venue will again be at Brothers Leagues Club and tickets will be available from stickytickets.com.au very soon : )

CONDITIONING

'The Super 7's'

In teams of 3 - 

7 rounds each of:

7 Pull-ups
7 Thrusters 45 / 30 kg
7 Bar facing burpees
then
777m Bike erg

* Alternate full rounds with team mates where P1 does 7 reps at each movement, P2 does 7 reps at each movement and P3 does 7 reps at each movement.  Move to the bike together and share 777m and that is 1 round.

Aug 29 2019

Friday: ImPressive work..

We are super proud of this kid and his progress!!  Keep up the good work Jarrod!  Second in the National U20's..

STRENGTH

On an 18 min running clock - 

Min 1 - Push press x 3 reps
Min 2 - Rest
Min 3 - Push jerk x 2 reps
Min 4 - Rest
Min 5 - Split jerk x 1 rep
Min 6 - Rest 

* Repeat for a total of 3 cycles.  Goal is to add load each movement and on each round.

CONDITIONING

With a partner 1:1 - 

AMRAP in 10 mins of:

5 DB Hang clean and jerk each arm
6 Shuttle runs

Aug 28 2019

Thursday: The Inferno..

STRENGTH

Handstand walk drills

CONDITIONING

'The Inferno'

For time:

500m / 400m Row
400m / 300m Ski
30 / 21 Assault bike calories
20 Burpees to touch

* 10 min cap

Aug 27 2019

Wednesday: Hustle and Bustle..

STRENGTH

Deadlift 5 x 3 reps

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

CONDITIONING

3 rounds for time of:

15 Power cleans 52.5 / 35 kg
15 CTB pull-ups
30 Wall balls

* 18 min cap

Aug 26 2019

Tuesday: Get over it..

STRENGTH

OH squat 5 x 5 reps

* Lift every 3 mins and build to a heavy 5 rep.  Lift out of racks.

CONDITIONING

AMRAP in 9 mins of:

3 Hang power snatch 45 / 30 kg
6 OH squats 45 / 30 kg
9 Box jump overs

Aug 24 2019

Monday: Bar Quest..

CONDITIONING

4 rounds for time of:

400m run
14 T2B 
4 Bar muscle ups

* 16 min cap

ACCESSORY

At 22 mins - 

EMOM 6 of:

Odd - 5 Strict T2B + 10 Hollow rocks
Even - 10 Single leg v-ups + 20 Bicycles

Aug 23 2019

Saturday: Double Dip..

CONDITIONING

In teams of 2 - 

On a 33 minute clock - 

4 rounds of:

Run 200m each
15 Synchro Burpees
10 / 7 Assault bike calories

* 15 min cap

rest 3 mins

30-27-24-21-18-15-12 of:

Thrusters 45 / 30 kg
KB swings 32 / 24 kg
* share reps anyhow

* 15 min cap

If a pair finishes before the 15 min cap they will rest and everyone will move together at the 18 min mark.

Aug 22 2019

Friday: Different Strokes..

CONDITIONING

5 rounds of:

Row 500m / 400m
15 Bench press 60 / 40 kg
9 Strict pull-ups

* Row round 1 at 22 spm, round 2 at 26 spm, round 3 at 30 spm, round 4 at 26 spm and round 5 at 22 spm.

25 min cap.

ACCESSORY

At 30 mins - 

Every 2 mins for 2 sets:

Max Hollow hold
Max Ring support
Max Dead ball hold

Aug 21 2019

Thursday: Sea Legs..

STRENGTH

Back squat 4 x 10 reps

* Lift every 3 mins @ approx. 75-80% of 1 rep

CONDITIONING

AMRAP in 12 mins of:

500m Bike erg
50 Double unders
25 Wall balls

Aug 20 2019

Wednesday: Tabata..

STRENGTH

Handstand walking drills

CONDITIONING

Tabata mash up of:

Alternating DB snatch 22.5 / 15 kg
Toes to bar
Push press 35 / 25 kg
Ski erg calories

* record lowest score on each movement as score

Aug 19 2019

Tuesday: Rock the Clock..

CONDITIONING

Every 4 mins for 5 rounds:

15 / 12 Calorie row
5 Power cleans 62.5 / 45 kg
5 Bar facing burpees
5 Front squats 62.5 / 45 kg
5 CTB pull-ups

ACCESSORY

At 25 mins - 

5 sets each of:

Sled sprint
* light and fast!

Aug 17 2019

Monday: Run Test..

CONDITIONING

On a running clock - 

At 0:00 - Run 1 mile

At 15:00 - Run 800m

At 22:00 - Run 400m

* Today test your 1 mile run then hang on for the rest of the work!

ACCESSORY

At 28 mins - 

For time:

100 Ab mat sit-ups
* On the top of every minute do 5 Hollow rocks

Aug 16 2019

Saturday: Balancing Act..

CONDITIONING

In teams of 2 - 

For time:

400m DB Farmers carry
30 Sync DB Front squats (r)
30 Pull-ups
20 Sync DB Alt OH lunge (r)
20 CTB pull-ups
10 Sync DB Hang clean and jerk (r)
10 Bar muscle ups
Row 800m
10 Bar muscle ups
10 Sync DB Hang clean and jerk (l)
20 CTB pull-ups
20 Sync DB Alt OH lunge (l)
30 Pull-ups
30 Sync DB Front squats (l)
400m DB Farmers carry

Aug 15 2019

Friday: Dropping under..

STRENGTH

Every 2 mins x 10 sets:

1 Power snatch + 1 OH Squat + 1 Squat snatch

* Build to a heavy complex

CONDITIONING

For time:

21 Power snatches 52.5 / 35 kg
15 Overhead squats 52.5 / 35 kg
9 Squat snatches 52.5 / 35 kg

* 7 min cap

Aug 14 2019

Thursday: Pull-up Practice..

STRENGTH

Every 4 mins for 5 sets:

1-5 Strict pull-ups
1-5 Kipping pull-ups
1-5 Kipping CTB pull-ups
10-20 Perfect Push-ups

CONDITIONING

3 rounds each for time:

75 Double unders
30 / 20 Calorie ski
20 Deadball lunges 45 / 25 kg

* rest 2 mins after each round

Aug 13 2019

Wednesday: Through the Rings..

STRENGTH

Press 5 x 5 reps

* Lift every 3 mins and hold across

CONDITIONING

4 rounds for time of:

15 Toes through rings
15 Box jump overs
15 HSPU

* 12 min cap

Aug 12 2019

Tuesday: AMRAP Sanga..

CONDITIONING

AMRAP in 4 mins of:

21 / 14 Assault bike calories
then in remainder
12 Deadlifts 62.5 / 45 kg
12 Bar facing burpees

rest 4 mins

AMRAP in 4 mins of:

21 / 14 Assault bike calories
then in remainder
9 Deadlifts 80 / 55 kg
9 Bar facing burpees

rest 4 mins

AMRAP in 4 mins of:

21 / 14 Assault bike calories
then in remainder 
6 Deadlifts 102.5 / 70 kg
6 Bar facing burpees

Aug 11 2019

Monday: Run and Row Ladder

CONDITIONING

For time:

Run 800m Row 800m
Run 600m Row 600m
Run 400m Row 400m
Run 200m Row 200m

* 25 min cap

ACCESSORY

Every 4 mins x 3 sets:

Max T2B into Max Knee raises into Max V-ups

* Goal is maximum number of reps at each movement and to have minimal transition time between movements.

Aug 09 2019

Saturday: Bad Ass Barbell..

CONDITIONING

In teams of 2 - 

3 rounds for time of:

30 Power snatch 
30 Clean and jerk
30 SDLHP
Run 400m

1st round at 52.5 / 35 kg
2nd round at 62.5 / 42.5 kg
3rd round at 70 / 45 kg

Aug 08 2019

Friday: Skill Day..

STRENGTH

EMOM for 12 mins:

Min 1 - Strict muscle up x 1-5 reps
Min 2 - Strict HSPU x 1-10 reps
Min 3 - Alternating Pistol squat x 6-10 reps

CONDITIONING

AMRAP in 10 mins of:

5 Strict ring dips
3 Squat cleans 62.5 / 45 kg
1 Rope climb

Aug 07 2019

Thursday: Dog Day..

CONDITIONING

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

Single arm DB STO 22.5 / 15 kg
Box jump 24 / 20 "
Alternating DB snatch 22.5 / 15 kg
Burpee

* 25 min cap

Aug 06 2019

Wednesday: Back squat check-in..

STRENGTH

Back squat 5-4-3-2-1

* Lift every 3 mins and build to a heavy single

CONDITIONING

3 rounds for time of:

27 Wall balls 20 / 14 lbs
21 T2B
15 Hang power cleans

* 15 min cap

Aug 05 2019

Tuesday: Press EMOM..

STRENGTH

EMOM for 5 mins of:

2 Push press + 1 Push jerk + 1 Split jerk (use a light load)

rest 1 min

EMOM for 5 mins of:

2 Push jerk + 1 Split jerk (use a moderate load)

rest 1 min

EMOM for 5 mins of:

1 Split jerk (use a heavy load)

CONDITIONING

EMOM for 16 mins of:

Min 1 - 21 / 15 Calorie row
Min 2 - rest
Min 3 - 21 / 15 Calorie bike erg or Assault bike
Min 4 - rest

Aug 04 2019

Monday: Helen Intervals

Thank you to everyone that turned out Saturday for our B-Brown photo.  I know Baydo was overwhelmed with the support and feels very special knowing we all have his back! 

Baydo will be back in Townsville Wednesday and will be back taking class Thursday so we can't wait to see him then.

CONDITIONING

On 0:00 - 

Run 800m
42 KB swings 24 / 16 kg
24 Pull-ups

On 12:00 - 

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

On 20:00 - 

Run 200m
12 KB swings 24 / 16 kg
6 Pull-ups

ACCESSORY

At 28 mins - 

3 rounds of:

30 Single leg v-ups
20 Hollow rocks
10 Pike sit-ups

Aug 02 2019

Saturday: Good luck B-Brown!

Our boy Baydo is in the thick of the action this weekend at the CrossFit Games.  As a special tribute we want you to wear your B-Brown shirt for Saturday's class and we will be looking to take a huge group photo we can send to him.  Don't worry if you don't own a B-Brown shirt as we want everyone in the pic.

To make it easier to include more folks in the photo we are only going to run two classes - 5.30am and 6.30am and aim for a big photo between the two classes. 

To follow Baydo's progress over the weekend make sure you check out the live feed on the Games site. 

CONDITIONING

In teams of 3 -

AMRAP in 12 mins:

150 Synchro Wall balls
then max Bike erg cals in remainder
* two athletes working

rest 3 mins

AMRAP in 12 mins:

100 Power cleans
then max Row cals in remainder
* one athlete working

rest 3 mins

AMRAP in 12 mins:

50 laps of Sled push
then max Ski erg cals in remainder
* one athlete working 

Aug 01 2019

Friday: Gun Slinger..

Don't forget this Saturday is 'Tribute to Baydo' Day and we are only running 2 classes - 5.30am and 6.30am.  

We want you guys to come in your favourite B-Brown shirt (as some of us now have multiple), rip the workout to shreds and then we are going to send a big photo of both classes as a good luck momento!

If you don't own a Baydo shirt don't worry, of course we want you in the photo as well!!  But let's send him into battle knowing how proud we all of what he has achieved already!

STRENGTH

BB Front rack alternating lunge 3 x 10 reps

* Lift every 4 mins and build each set

CONDITIONING

2 rounds for time of:

200m Farmers carry 24 / 16 kg
20 Front squats 62.5 / 45 kg
10 Ring muscle ups

* 12 min time cap (6 min cap on first round)

Jul 31 2019

Thursday: Snatch Skill..

STRENGTH

EMOM for 5 mins of:

1 High hang power snatch + 1 Hang power snatch + 1 Power snatch

(choose light load)

rest 1 min

EMOM for 5 mins of:

3 Power snatch 

(choose moderate load)

rest 1 min 

Every 20 seconds for 12 sets:

1 Power snatch

(choose heavy load)

CONDITIONING

2 sets at max effort for each:

Ski 500m

* Allow at least a 1:2 work-recovery

Jul 30 2019

Wednesday: Catch, Drive, Finish, Recover

CONDITIONING

5 rounds each for time of:

Row 500m / 400m (stroke rate capped at 24 spm)
35 Air squats
50 Double unders

* rest 2 mins after round and score time taken for each round.

Challenge today is to get intensity on the machine but keep to the stroke rate!!

Jul 29 2019

Tuesday: Roundabout..

Only a couple of days until Baydo hits the floor for his debut appearance at the CrossFit Games!  

This Saturday we would like to pay tribute to Baydo and his achievements one more time by doing our workout this Saturday with everyone wearing some sort of Baydo supporter T-shirt.  We are only going to run two classes again (5.30am and 6.30am) so we can overlap and get one giant photo with everyone in it that we can send to him for good luck. 

Don't worry if you don't own a Baydo shirt we still want you in the photo!!!

STRENGTH

Deadlift 5 x 5 reps

* Lift every 3 mins and hold across for all sets

CONDITIONING

In teams of 3 - 

AMRAP in 10 mins of:

8 Burpee box jump overs 24 / 20 "
8 T2B

* Next person begins when Burpee box jump overs are completed.

Jul 27 2019

Monday: A little longer..

CONDITIONING

Every 12 mins for 2 sets:

Run 800m
rest 80 seconds
Run 400m
rest 40 seconds
Run 200m

* Score time taken for each round

ACCESSORY

At 30 mins - 

AMRAP in 7 mins of:

6 Ab wheel rollouts
12 V-ups
18 Plate side to sides 20 / 10 kg

Jul 26 2019

Saturday: 2 classes only this week

A REMINDER THAT THERE ARE ONLY 2 CLASSES THIS SATURDAY DUE TO THE HOSTING OF THE CROSSFIT LEVEL 1 SEMINAR THIS WEEKEND.  CLASSES WILL BE 5.30AM AND 6.30AM.

CONDITIONING

In teams of 2 - 

For time:

Run 1 mile
50 Synchro KB swings
Ski 2k in 250m efforts
35 Synchro Burpees
Row 2.4k in 300m efforts
20 Synchro Pull-ups
Bike 5k in 500m efforts

Jul 25 2019

Friday: Killer Combo..

STRENGTH

Squat clean 7 x 2 reps

* Lift every 2.30 mins and build to a heavy 2 rep.  Reset on each rep.

CONDITIONING

3 rounds for time of:

12 DB Hang squat clean thrusters 22.5 / 15 kg
75 Double unders

* 12 min cap

Jul 24 2019

Thursday: Benchin...

STRENGTH

Bench press 5 x 3 reps

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

CONDITIONING

3 rounds for max reps of:

1 min Strict Ring dips 
1 min Strict Pull-ups
1 min Hollow rocks
1 min rest

Jul 23 2019

Wednesday: Cover Charge..

CONDITIONING

On a 16 minute clock -

Buy in with 70 / 50 Calorie Assault bike
then in AMRAP in remainder
50 Deadlifts 70 / 45 kg
40 T2B
30 Back squats 70 / 45 kg
20 CTB pull-ups

Jul 22 2019

Tuesday: Get up...

STRENGTH

Strict press 5-4-3-2-1

* Lift every 3 mins and build to a heavy single

CONDITIONING

Every 2 mins for 5 sets:

6 Box jumps 30 / 24 "
12 STO 62.5 / 45 kg

Jul 17 2019

Monday: Downsizing..

What a fantastic weekend we had at the Townsville Allstars Alliance event.  Congratulations to our many teams that competed throughout the weekend with a special mention to Rossi, Nickers, Naree, Griff, Nic and Tommy who took second in the Intermediate division and to Riki, Bryce, Shane, Ellen, Mary and Tash who took out the Advanced competition.

Big shout out to the Allstars Army.. Can't tell you how much I love you guys and how much I appreciated you time and effort over the weekend!!

CONDITIONING

AMRAP in 9 mins of:

Run 400m
9 Power cleans 45 / 30 kg
9 Burpees

rest 3 mins

AMRAP in 6 mins of:

Run 200m
6 Power cleans 52.5 / 35 kg
6 Burpees

rest 3 mins

AMRAP in 3 mins of:

Run 100m (in shuttles)
3 Power cleans 62.5 / 42.5 kg
3 Burpees

ACCESSORY

EMOM 6 of:

3 V-ups
3 Hollow rocks
* add 3 reps each round

Jul 17 2019

Thursday: Snatch EMOM..

STRENGTH

EMOM for 4 mins of:

1 Snatch pull + 1 Muscle snatch + 1 High hang power snatch (use light load)

rest 1 min

EMOM for 5 mins of:

1 Snatch pull + 1 Hang power snatch (use moderate load)

rest 1 min

Every 30 seconds for 12 sets:

1 Power snatch (use heavy load)

CONDITIONING

Every 3 mins for 4 sets:

15 / 10 Ski Calories
50 Double unders

Jul 16 2019

Wednesday: Push-Pull..

CONDITIONING

AMRAP in 20 mins of:

20 / 12 Calorie Bike Erg
15 T2B
20m Sled push
15 Pull-ups

Jul 15 2019

Tuesday: 'Optimus Prime'

STRENGTH

Front squat 5 x 3 reps

* Lift every 3 mins and hold across for all sets

CONDITIONING

'Optimus Prime'

AMRAP in 7 mins of:

Wall balls

* On the top of every minute do 5 Deadlifts 102.5 / 70 kg

Workout courtesy of CrossFit New England.

Jul 13 2019

Monday: Road work..

The Townsville Allstars Event is this Saturday and CFTSV will be hosting this years event.  With over 50 teams registered it is going to be a huge weekend so if you are not competing make sure you come down and support one of our many teams having a crack. 

We have a wonderful team of CFTSV men and women that have put their hands up to assist in the running of the event over the weekend.  To you guys thank you and stay tuned for more info through the week which will include times you will be needed etc..

Unfortunately with the event running from very early Saturday through to Sunday afternoon there will be no Saturday CrossFit classes or Yoga on Sunday.  Apologies for any inconvenience.

CONDITIONING

Every 9 mins for 3 sets:

Run 400m
rest 40 seconds
Run 300m
rest 30 seconds
Run 200m
rest 20 seconds
Run 100m

ACCESSORY

At 30 mins - 

Tabata Ab mat sit-up

* Hollow hold in 10 sec rest

Jul 12 2019

Saturday: The Fox Trot..

CONDITIONING

In teams of 3 - 

2km Row
60 Burpee box jump overs 24 / 20"
60 DB Thrusters 22.5 / 15 kg
800m Sandbag run
60 DB Thrusters 22.5 / 15 kg
60 Burpee box jump overs 24 / 20"
2km Row

Jul 11 2019

Friday: Shuttle Bus..

STRENGTH

Deadlift 5 x 7 reps

* Lift every 3 mins and hold across.

CONDITIONING

5 rounds for time of:

10 Shuttle runs
15 Push-ups
20 DB alternating snatch 22.5 / 15 kg

* 15 min cap

Jul 10 2019

Thursday: Ecc-Static..

STRENGTH

EMOM for 12 mins of:

Min 1 - Feet elevated Body row x 6-10 reps
Min 2 - L hang x 15-30 seconds
Min 3 - Alternating Pistol squat x 6-10 reps

CONDITIONING

On a 4 minute clock accumulate 2 mins at each of:

Deadball hold at chest
Overhead KB hold
Chin over bar hold

* 1 min rest between each station

Jul 09 2019

Wednesday: Power Trip..

STRENGTH

Power clean 6 x 3 reps

* Lift every 2 mins and build.  Reset on each rep.

CONDITIONING

AMRAP in 15 mins of:

12 Power cleans 45 / 30 kg
12 Box jump overs 24 / 20 "
12 / 8 Calorie Assault bike

Jul 08 2019

Tuesday: Big Jerks..

STRENGTH

Push jerk 10 x 2 reps

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

CONDITIONING

30-15 of:

Pull-ups
HSPU
T2B

* 7 min cap

Jul 06 2019

Monday: Target Practice..

The Allstar Alliance Townsville Event is next weekend and we can't wait to host North QLD's premier CrossFit event.  A number of people have volunteered their time to give us a hand over the weekend to keep things running smoothly.  If you are one of those wonderful people please add your name to the whiteboard so we can touch base and let you times you will be required.

We will not be running Saturday classes over that weekend so be sure to put that into your diaries as well : )

CONDITIONING

On a running clock - 

At 0:00 - 6:00 mins

Run 800m then max Wall balls in remainder of time

At 10:00 - 16:00 mins

Row 1km then max Burpees in remainder of time

At 20:00 - 26:00 mins

Bike erg 2k then max Double unders in remainder of time

ACCESSORY

At 30 mins - 

EMOM 5:

Plank 40 seconds

Jul 05 2019

Saturday: Waiting for a mate..

CONDITIONING

In teams of 2 - 

4 rounds of:

Run 100m each
then
45 Synchro Thrusters 45 / 30 kg
45 Synchro Pull-ups

3 rounds of:

Run 200m each
then
30 Synchro Thrusters 52.5 / 35 kg
30 Synchro Chest to bar pull-ups

2 rounds of:

Run 400m each
then
15 Synchro Thrusters 62.5 / 40 kg
15 Synchro Bar muscle ups

Jul 04 2019

Friday: Snatch Bomb..

STRENGTH

On a running clock - 

EMOM for 5 mins:

5 Power snatch (touch and go)
* choose light load

rest 1 min

EMOM for 5 mins:

3 Power snatch (touch and go)
* choose moderate load

rest 1 min

E30sec for 10 sets:

1 Power snatch 
* choose heavy load

CONDITIONING

'Wipeout'

For time:

40 / 30 Calorie Bike erg
30 / 20 Calories Ski erg
20 Burpee box jump overs 24 / 20"

Jul 03 2019

Thursday: Hopping Mad..

CONDITIONING

4 rounds for time of:

500m / 400m Row
50 Lateral barbell hops
20 Barbell front rack alternating lunges 50 / 30 kg

ACCESSORY

At 30 mins - 

3 sets of:

25 Hip extensions
8 Ab wheel roll outs
20 Plate twists

Jul 02 2019

Wednesday: Bar Work..

STRENGTH

Every 4 mins x 5 sets:

7 Toes to bar
5 Chest to bar pull-ups
3 Bar muscle-ups
then
Max set of Strict press at approx. 70%

* Scale the bar work appropriately

CONDITIONING

For time:

40 DB Push press / arm 22.5 / 15 kg
30 DB snatch / arm 22.5  / 15 kg
20 DB Hang clean and jerk / arm 22.5 / 15 kg

* Complete all Push press on one arm before changing arms.  
* Time cap 9 mins

Jul 01 2019

Tuesday: Swing'n'Rock..

Baydo has settled in well over in the States and is getting plenty of air time while he is hanging out with Katrin and Ben.  Here is another great video put together by the CompTrain crew.

STRENGTH

Back squat 7 x 2 reps

* Lift every 3 mins and hold across

CONDITIONING

21-18-15-12-9-6-3 reps of:

KB swing 24 / 16 kg
Hollow rock

* 10 min cap

Jun 29 2019

Monday: Show Time..

REMINDER THAT MONDAY IS A PUBLIC HOLIDAY FOR THE TOWNSVILLE SHOW..

THERE WILL BE NO MORNING CLASSES AND INSTEAD WE WILL BE RUNNING CLASSES AT 

4PM / 5PM / 6PM

THANK YOU!

CONDITIONING

In teams of 3 - 

AMRAP in 30 mins of:

Run 400m together
then
3 rounds each of:
12 Wall balls
6 Burpees
* alternate full rounds with your partners
then
Round 1 - 30 Clean and jerks 52.5 / 35 kg
Round 2 - 30 Clean and jerks 62.5 / 40 kg
Round 3 - 30 Clean and jerks 70 / 45 kg
Round 4 - 30 Clean and jerks 80 / 50 kg
Round 5 - Max Clean and jerks 90 / 55 kg

* In this workout the team of 3 will run out on a 400m altogether.  When they get back in they will each perform 3 rounds of 12 Wall balls and 6 Burpees.  Only 1 partner at a time will work and athlete must complete full round before next athlete begins.  Once all 3 athletes have completed their 3 rounds the team moves to the barbell to complete 30 Clean and jerks at the first weight.  Once completed the team will head back on a 400m to repeat the first part.  When they get back to the barbell the weight of the Clean and jerk will increase.  Continue in this fashion for the 30 mins.  Score is total Clean and jerks.

Jun 28 2019

Saturday: Big Cardio!

* 2 classes only today at 5.30am and 6.30am due to the running of the CrossFit Gymnastics course.

CONDITIONING

In teams of 3 - 

For time:

20 Shuttle runs
150 / 120 Calorie Bike erg
20 Shuttle runs
120 / 90 Calorie Row
20 Shuttle runs
90 / 60 Calorie Ski

Jun 27 2019

Friday: Time bomb..

* Bring long socks for Rope climbs today : )

STRENGTH

Squat clean 5 x 3 reps

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

CONDITIONING

10-1 of:

Front squat 80 / 52.5 kg

* 1 Rope climb after each round of Front squats

Jun 26 2019

Thursday: Annie Push..

STRENGTH

Ring muscle up practice

CONDITIONING

For time:

50-40-30-20-10
Double unders
25-20-15-10-5
Push-ups

* 10 min cap

Jun 25 2019

Wednesday: Buy in..

STRENGTH

Split jerk 10 x 1 rep

* Lift every 90 seconds and build to a heavy single

CONDITIONING

AMRAP in 9 mins of:

60 / 40 Assault bike calories (3 min cut off)
40 Shoulder to overhead 50 / 30 kg
Max T2B in remainder

Jun 24 2019

Tuesday: Speed Trap..

CONDITIONING

Every 5 mins for 5 sets:

30 Air squats
20 / 15 Calorie row
10 DB Step overs 22.5 / 15 kg

ACCESSORY

In 10 mins build to a heavy sled push

Jun 23 2019

Monday: Dead Happy..

Look who our boy has been hanging out with : )

CONDITIONING

3 rounds for time -

Run 400m
then
7-6-5-4-3-2-1 reps of:
Deadlift 70 / 45 kg
Bar facing burpees

ACCESSORY

EMOM 6 of:

2 V-ups
2 Hollow rocks

* Add 2 reps to both movements every minute

Jun 21 2019

Saturday: Rock Band..

CONDITIONING

In teams of 3 - 

For time:

Run 800m
50 Synchro Pull-ups
2k Bike erg or 80 / 50 Assault bike calories
50 Synchro Wall balls
1k Row
50 Synchro Wall balls
80 / 50 Assault bike calories or 2k Bike erg
50 Synchro Pull-ups
Run 800m

Jun 20 2019

Friday: 'The Chief'

CONDITIONING

'The Chief'

5 rounds of - 

AMRAP in 3 mins of:

3 Power cleans 62.5 / 45 kg
6 Push-ups
9 Squats

* rest 1 min after each round and begin next round where you finish previous round.

Jun 19 2019

Thursday: Squashed..

STRENGTH

EMOM for 12 mins:

Min 1 - Chin up pullover x 1-3 reps
Min 2 - Strict HSPU x 1-10 reps
Min 3 - Pistol squat x 6-10 reps

* You choose the reps but don't exceed 30 seconds of work time.

CONDITIONING

In teams of 4 - 

4 rounds each of:

30 / 20 Calorie Ski
20m D-Ball carry

* Start next athlete when ski finishes

Jun 18 2019

Wednesday: Something Different..

STRENGTH

Press 5 x 5 reps

* Lift every 3 mins and hold across

CONDITIONING

AMRAP in 12 mins of:

20m Double bound
20m Bear crawl
20 / 12 Assault bike calories
20 Ab mat sit-ups

Jun 17 2019

Tuesday: 'Filthy 50'

CONDITIONING

For time:

50 Box jumps 24 / 20 "
50 Jumping pull-ups
50 KB swings 24 / 16 kg
50 Walk lunges
50 Knees to elbows
50 Push press 20 / 15 kg
50 Hip extensions
50 Wall balls 20 / 14 lbs
50 Burpees
50 Double unders

* 35 min time cap

Jun 15 2019

Saturday: Farewell B-Brown..

CONDITIONING

Every 5 mins for 6 sets:

500m Bike erg
250m / 200m Row
200m Run

* Score time to complete each round

ACCESSORY

At 35 mins - 

AMRAP in 6 mins of:

30 Bicycles
15 second Tuck or L Hang
5 Strict T2

Jun 14 2019

Saturday: Good Luck B-Brown..

Next week B-Brown heads off on his journey to his debut at the CrossFit Games.  Of course by now you are all aware that Baydo took out the Open and earned himself National Champion honours and in the process booked his ticket for a shot at the ultimate test in the sport of CrossFit, The CrossFit Games.

The support he has received from you everyone at CrossFit Townsville has blown him away and I know he will be forever grateful for everyone that has chipped in.

The Games is not until the end of July though so in the meantime Baydo will be heading to the East coast of the States where he will eat, sleep and live training for the next 6 weeks.  He will be keeping us posted of his endeavours with a Vlog that will come through our Facebook page so stay tuned for that.

Baydo, we wish you all the best mate and words can't describe how proud we are.  Everyone has seen how hard you have worked but I know what everyone sees only scratches the surface of what you have and continue to put yourself through to be in the position you are in.  The 3.30am daily wake ups to start the day, the late night Back squat sessions at home after work to finish the day and the humble, no frills attitude about it all, is what makes you a champion!

Good luck Baydo!!!

CONDITIONING

In teams of 2 and on a continuously running clock - 

0 - 6 mins: Max Ski erg calories

8 - 14 mins: Max DB box step overs

16 - 22 mins: Max Assault bike calories

24 - 30 mins: Max Deadball Ground to shoulder

Jun 13 2019

Friday: Snatch work..

STRENGTH

Every 90 seconds for 10 sets:

2 Hang power snatch + 2 Power snatch

* Build to a heavy for the complex

CONDITIONING

AMRAP in 12 mins of:

6 Hang power snatch 45 / 30 kg
12 T2B
18 Wall balls 20 / 14 lbs

Jun 12 2019

Thursday: Pull Strong..

STRENGTH

Every 2 mins for 5 sets:

Weighted Strict pull-up x 3 reps

* Build to a heavy set of 3 reps

CONDITIONING

Every 3 mins for 6 sets:

Row 250m / 200m
35 Double unders 

Jun 11 2019

Wednesday: Death Grip..

CONDITIONING

For time:

50 / 35 Assault bike calories
then
3 rounds of:
21 DB Deadlifts 22.5 / 15 kg
15 DB Hang power cleans 22.5 / 15 kg
9 DB Push jerks 22.5 / 15 kg
then
50 / 35 Bike erg calories

* 16 min time cap

ACCESSORY

At 24 mins - 

2 rounds for quality of:

40 Hip extensions
30 Hollow rocks
20 Single arm DB static OH lunge / leg

Jun 10 2019

Tuesday: Leg Test..

STRENGTH

20 rep max Back squat

CONDITIONING

For time:

30 Pull-ups
30 Burpees
20 CTB pull-ups
30 Burpees
10 Bar muscle-ups
30 Burpees

Jun 08 2019

Monday: Partner Run Benchmark

CONDITIONING

'Partner Run Benchmark'

With a partner -

3 continuous rounds of:

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

* 20 min cap

ACCESSORY

At 25 mins - 

10 mins of:

20m Sled sprints

Jun 07 2019

Saturday: Pen Pals..

CONDITIONING

In teams of 2 - 

250 Double unders
800m run 
200 Air squats
75 / 50 Assault bike calories
150 Hand release push-ups
800m run
100 T2B
75 / 50 Assault bike calories

* 35 min cap

Jun 06 2019

Friday: 'Diane'

STRENGTH

Deadlift 5 x 3 reps

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

CONDITIONING

'Diane'

21-15-9 of:

Deadlift 102.5 / 70 kg
HSPU

Jun 05 2019

Thursday: Active Recovery..

STRENGTH

3 rounds for quality:

40 seconds work - 20 seconds rest

1. Body rows
2. Push-ups
3. Reverse lunges
4. Hollow hold

CONDITIONING

Every 5 mins for 4 sets:

21 / 15 Ski erg calories
25 Wall balls 20 / 14 lbs
75m Farmers carry

Jun 04 2019

Wednesday: Going Long..

CONDITIONING

4 rounds for time of:

1k Bike erg
30 KB swings 24 / 16 kg
25 Box jumps 24 / 20 "
20 DB Push press

* 26 min cap

ACCESSORY

3 rounds:

30 Hip extensions
1 min Wall sit

Jun 03 2019

Tuesday: Downstream..

STRENGTH

Every 2 mins for 10 sets:

2 Hang power cleans + 2 Push jerks

* Build across to a heavy for the complex

CONDITIONING

AMRAP in 7 mins of:

6 Pull-ups
5 Burpees
4 Hang power cleans 52.5 / 35 kg
3 Thrusters 52.5 / 35 kg

Jun 02 2019

Monday: RoRun..

CONDITIONING

Every 6 mins x 5 rounds:

Row 500m
Run 400m

ACCESSORY

3 sets of:

20 V-ups
40 Bicycles
1 min plank

May 31 2019

Saturday: Quick Flip..

CONDITIONING

AMRAP in 25 mins of:

1 Rope climb
7 Clean and jerks 50 / 35 kg
Sprint 200m

* rest 60 seconds after each round

May 30 2019

Friday: Got Bite..

STRENGTH

Overhead squat 5 x 3 reps

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

CONDITIONING

21-15-9 of:

Overhead squat 52.5 / 35 kg

* 15 / 10 Assault bike calories after each round.

May 29 2019

Thursday: Bells and Drags..

STRENGTH

Every 4 mins for 5 sets:

5 DB Renegade rows
10 DB Front rack alternating lunges
20 Ab mat sit-ups

CONDITIONING

AMRAP in 10 mins:

Sled pulls

* Work in groups of 4-5 and rotate through.

May 28 2019

Wednesday: Split jerks..

STRENGTH

Split jerk 7 x 2 reps

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

CONDITIONING

AMRAP in 15 mins of:

12 KB swings 32 / 24 kg
9 CTB pull-ups
6 Ring dips
Run 100m

May 27 2019

Tuesday: Rock the Boat..

STRENGTH

Front squat 3 x 10 reps

* Lift every 4 mins and lift as heavy as possible on each set

CONDITIONING

3 rounds for time of:

500m row
100 Double unders
25 Thrusters 20 / 15 kg

* 18 min cap

May 26 2019

Monday: School Bus..

CONDITIONING

4 rounds of - 

AMRAP in 4 mins:

30 / 20 Bike erg calories (90 sec cut off)
15 T2B
9 Burpees
Max 10m shuttle runs in remainder

* rest 4 mins after each round

May 24 2019

Saturday: Loaded Bases..

CONDITIONING

In teams of 3 -

For time:

Run 800m
100 CTB pull-ups
Run 400m
100 Burpees over the bar
Bike erg 5km
100 Burpees box jump overs
Run 400m
100 T2B
Run 800m

May 23 2019

Friday: Body Armour..

CONDITIONING

5 rounds for time of:

9 Deadlifts 62.5 / 45 kg
5 Squat cleans 62.5 / 45 kg
3 Thrusters 62.5 / 45 kg

ACCESSORY

5 sets of:

20 Hip extensions
20m Bear crawl (slow)

May 22 2019

Thursday: Practice Day..

STRENGTH

EMOM for 12 mins:

Min 1 - Strict Pull-ups x 4-10 reps
Min 2 - Strict HSPU x 1-10 reps
Min 3 - 30 seconds of Roll to Candlestick to Deck squat

CONDITIONING

Every 4 mins for 5 sets:

20 / 15 Calorie Assault bike
Max unbroken set of Kipping HSPU

May 21 2019

Wednesday: Snatch Capacity..

STRENGTH

EMOM for 10 mins:

3 Power snatch

* Hold across for all sets

CONDITIONING

'Hot Cakes'

33-27-21-15-9 of:

Wall ball 20 / 14 lbs
DB Snatch 22.5 / 15 kg

May 20 2019

Tuesday: Pressing 2's..

STRENGTH

Press 7 x 2 reps

* Lift every 3 mins and hold across for all sets

CONDITIONING

Tabata mash up of:

Double unders
Hollow rocks

May 19 2019

Monday: Cindy Cruise..

CONDITIONING

AMRAP in 20 mins of:

200m run
Row 20 / 14 Calories
2 rounds of Cindy

* 1 round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats

ACCESSORY

At 25 mins - 

Every 3 mins for 3 rounds:

1 min plank + 50 Bicycles

May 17 2019

Saturday: In Time..

GO PIG!!

FOLLOW ALL THE ACTION OF THE DOWNUNDER CROSSFIT CHAMPIONSHIP THIS WEEKEND ON THE GAMES.CROSSFIT.COM WEBSITE.

CONDITIONING

In teams of 3 - 

10 rounds for time of:

12 Synchro Lateral Burpees
12 Synchro T2B
12 Synchro Wall balls
then
Row 3k

* 17 min cap on part 1 where if incomplete begin the row. 30 min time cap for both parts.

May 16 2019

Friday: Ski Trip..

STRENGTH

Every 90 seconds for 7 sets:

2 Hang power cleans + 1 Power clean

* Build to heavy of the complex

CONDITIONING

For time:

30 / 21 Calorie Ski erg
20 Power cleans 70 / 45 kg
Run 400m
20 Power cleans 70 / 45 kg
30 / 21 Calorie Ski erg

* 14 min cap

May 15 2019

Thursday: Gridlock..

All the best to the Pig who heads to Wollongong this weekend to tackle the best CrossFitters in the country at the Down Under Championship.  We will keep you updated with his progress throughout the weekend!

CONDITIONING

AMRAP in 15 mins of:

15 Single arm DB STO 22.5 / 15 kg
20 Alternating DB Step ups 22.5 / 15 kg
500m Bike erg - Damper at 10

May 14 2019

Wednesday: Speed Bump..

STRENGTH

Deadlift 5 x 5 reps

* Lift every 3 mins and hold across

CONDITIONING

5 rounds for time of:

10 Deadlifts 102.5 / 70 kg
10 Bar facing burpees

* 10 min cap

May 13 2019

Tuesday: Double Tap..

A huge congratulations to our man Llew who finished up 35th worldwide in the 60+ Age division in the CrossFit Age Group Qualifiers.  After a season off recovering after his debut CrossFit Games appearance in 2017, Llewy has worked himself to a standstill to be back in the type of shape that has him as the fittest man of his age in Australia.  We continue to be inspired by you mate and are very proud of your achievements!

STRENGTH

Thruster 5-4-3-2-1 reps

* Lift every 2 mins and build to a heavy single

CONDITIONING

30-20-10 reps of:

Thruster 35 / 25 kg
Pull-up
Wall ball 20 / 14 lbs
T2B

* 17 min cap

May 11 2019

Monday: Doin' a Runner..

CONDITIONING

On a running clock - 

At 0:00 Run 800m
At 5:00 Run 400m
At 8:00 Run 200m
* Rest to the 12 mins and repeat

ACCESSORY

At 24 mins - 

Tabata mash up of:

Ab mat sit-up
Strict knee tucks
Plate twists

May 10 2019

Saturday: Big Spender..

CONDITIONING

In teams of 3 - 

AMRAP in 7 mins of:

50 Deadlifts 80 / 50 kg
50 Deadlifts 100 / 65 kg
50 Deadlifts 120 / 80 kg
Max Deadlifts 140 / 95 kg

rest 3 mins

AMRAP in 7 mins of:

50 Push press 50 / 35 kg
50 Push press 60 / 40 kg
50 Push press 70 / 45 kg
Max Push press 80 / 50 kg

rest 3 mins

AMRAP in 7 mins of:

Row calories
Bar facing burpees

May 09 2019

Friday: Flat Stick..

STRENGTH

Bench press 5 x 5 reps

* Lift every 3 mins and build to a heavy set of 5

CONDITIONING

In groups of 4 - 

4 rounds of:

25 / 18 Assault bike calories
25 Ab mat sit-ups

May 08 2019

Thursday: Make or Break..

STRENGTH

Power snatch 7 x 5 reps

* Lift every 90 seconds and hold across for all sets.  Touch and go reps throughout.

CONDITIONING

EMOM for 16 mins of:

Odd minute - DB snatch 22.5 / 15 kg
Even minute - Wall balls

* Choose your reps but aim to hold for all sets.

May 07 2019

Wednesday: Body Shock..

CONDITIONING

For time:

100 Double unders
500m row
50 Push-ups
25 Strict pull-ups
50 Push-ups
500m row
100 Double unders

May 06 2019

Tuesday: Hip Happy..

STRENGTH

Push press 5 x 5 reps

* Lift every 2 mins and hold across

CONDITIONING

21-15-9 of:

Push press 52.5 / 35 kg
T2B
KB swing 24 / 16 kg

* 12 min cap

May 05 2019

Monday: Block work..

Reminder classes are 4pm, 5pm and 6pm for the Labour Day Monday Public Holiday.

Please sign in online prior to arriving : )

CONDITIONING

4 rounds each for time of:

1k Bike erg
25 Burpees
Run 400m

* Work in groups of 5 where the next person begins when the person in front completes the bike leg.

May 03 2019

Saturday: Thick as Thieves..

Classes for Saturday are 5.30am, 6.30am and 7.30am!!

Don't forget this Monday is a Public Holiday and we will be running with classes at 4pm, 5pm and 6pm.

Please sign in prior to class.

Have a fantastic long weekend!!

CONDITIONING

In teams of 2 - 

5 rounds of:

Run 800m (relay style in 200's)
30 Synchro KB swings 24 / 16 kg
15 Synchro T2B

May 02 2019

New Pricing Structure..

We have been in the new facility for 4 weeks now and what a whirlwind 4 weeks it has been.  Everyone is enjoying the new space and equipment and it has certainly lit the fire within for a number of people.  

With a bigger space and more equipment comes a little more expense and moving forward we have a planned pricing increase to take effect as of July 1st 2019.  This is something we haven't done in more than 6 years so we are little overdue and more importantly we have the coaching expertise, space and equipment to justify it.

To further add value though we are now including our Fitness classes as part of your membership as well as super flexible open gym times and Yoga on Sunday mornings.  We are also doing away with any cost of suspending memberships, you need only give us some notice to put it on hold. Our couples and student discounts will still apply.

Come July 1st if you currently have a membership on direct debit it will be automatically adjusted to the new pricing.

We appreciate your support and understanding with this and if anyone has any issues Dan will be more than happy to discuss it further.

CFTSV Pricing as of July 1st

Unlimited weekly CrossFit membership (includes access to Fitness) - $45 per week on direct debit
CrossFit 10 session pass - $150
CrossFit casual visit - $20
Yoga casual visit - $15

Fitness 10 session pass - $150
Fitness casual visit - $20

PT 1 hour - $100
PT 30 mins - $55

May 02 2019

Friday: Stand up..

STRENGTH

Squat clean 7 x 3 reps

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

CONDITIONING

AMRAP in 15 mins of:

30 / 21 Calorie row
30 Wall balls
10 D-Ball Ground to shoulder

May 01 2019

Thursday: Right of Passage...

CONDITIONING

12-9-6 reps of:

Bar muscle up
Overhead Squat 70 / 47.5 kg

Apr 30 2019

Wednesday: Bike rack..

CONDITIONING

AMRAP in 6 mins of:

750m Bike erg or 30 / 21 Assault bike cals
then
15 Burpees
30 Double unders

rest 4 mins

AMRAP in 5 mins of:

600m Bike erg or 20 / 12 Assault bike calories
then
12 Burpees
24 Double unders

rest 3 mins

450m Bike erg or 12 / 8 Assault bike calories
then
9 Burpees
18 Double unders

Apr 29 2019

Tuesday: Jello...

STRENGTH

Back squat 7 x 2 reps

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

CONDITIONING

3 rounds for time of:

50 Jumping squats
25 T2B
4 laps sled push 

Apr 27 2019

Monday: Running DT..

CONDITIONING

Every 5 mins for 5 rounds - 

Run 400m

then

3 rounds of:

4 Deadlifts 70 / 47.5 kg
3 Hang power cleans 70 / 47.5 kg
2 Push jerks 70 / 47.5 kg

ACCESSORY

At 30 mins - 

AMRAP in 6 mins of:

Max Strict pull-ups

* Complete as many unbroken reps as possible then do double the number of Pull-ups in Hollow rocks.

Apr 25 2019

Friday: Recharge..

STRENGTH

Deadlift 3 x 5 reps

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

CONDITIONING

AMRAP in 8 mins of:

30 Double unders
15 KB swings 24 / 16 kg

Apr 23 2019

Wednesday: By the Dozen..

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

There are no morning classes.

STRENGTH

Power snatch 5 x 3 reps

* Lift every 3 mins and build

CONDITIONING

3 rounds for time:

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

* 12 min cap

Apr 22 2019

Tuesday: Everlast...

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

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

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

STRENGTH

Press 3 x 5 reps

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

CONDITIONING

Every 4 mins for 3 rounds:

15 / 10 Assault bike calories
15 Burpees

* Go fast!!!

Apr 19 2019

Monday: Fight Gone Beserk..

Happy Easter to Everyone!!

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

Please book in online!!

CONDITIONING

For time:

In teams of 2 - 

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

* After each station run 400m with your partner

40 min time cap

Apr 19 2019

Saturday: Triathlon Twist..

Wishing everyone a Happy Easter! 

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

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

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

CONDITIONING

In teams of 2 - 

3k Ski erg
6k Bike erg
1 mile run

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

Apr 18 2019

Friday: Beat the Bunny..

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

Please book in online!

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

CONDITIONING

AMRAP in 16 mins of:

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

Apr 17 2019

Thursday: Egg Beater..

We are open for Good Friday classes!

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

Book in online!!

CONDITIONING

Every 4 mins for 6 rounds:

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

ACCESSORY

5 sets of:

20m Deadball carry

rest as needed.

Apr 16 2019

Wednesday: Sticks and Stones..

STRENGTH

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

* Lift every 2 mins and build to a heavy single 

CONDITIONING

3 rounds for max reps of:

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

Apr 15 2019

Tuesday: Broken Window..

STRENGTH

Every 2 mins for 7 sets:

3 Power cleans

* Build to a heavy 3 rep touch and go

CONDITIONING

5 rounds for time of:

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

Apr 13 2019

Monday: Running Chip Through..

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

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

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

CONDITIONING

For time:

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

Apr 12 2019

Saturday: Big Hero 6..

CONDITIONING

In teams of 6 and in conga style - 

AMRAP in 30 mins of:

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

Apr 11 2019

Friday: Taking Sides..

STRENGTH

Front squat 5 x 3 reps

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

CONDITIONING

3 rounds for time of:

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

* 15 min cap

Apr 10 2019

Thursday: Practice Makes Perfect..

STRENGTH

EMOM for 16 mins:

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

CONDITIONING

For time:

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

* 12 min cap

Apr 09 2019

Wednesday: Erg out..

CONDITIONING

AMRAP in 5 mins of:

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

rest 5 mins

AMRAP in 5 mins of:

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

rest 5 mins

AMRAP in 5 mins of:

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

Apr 08 2019

Tuesday: Spendthrift..

STRENGTH

Press 5 x 3 reps

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

CONDITIONING

2 rounds for time of:

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

Apr 06 2019

Monday: Parkside Jive..

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

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

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

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

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

CONDITIONING

On a running clock:

At 0:00 - 

Run 800m

At 6:00 mins - 

Run 2 x 400m
* rest 1 min between each

At 14:00 mins - 

Run 4 x 200m
* rest 1 min between each

ACCESSORY

On the Green and for quality - 

Every 2 mins for 5 sets:

30 Bicycles
20 Single leg v-ups
10 Hollow rocks

Apr 05 2019

Saturday: Tea for Two..

CONDITIONING

In teams of 2 - 

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

Apr 04 2019

Friday: Hit the slopes..

STRENGTH

Deadlift 5 x 3 reps

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

CONDITIONING

AMRAP in 12 mins of:

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

Apr 03 2019

Thursday: Snatch skill..

STRENGTH

Every 2 mins for 7 sets:

1 Power snatch + 1 Ovehead squat + 1 Squat snatch

* Aim to build to a heavy and hold

CONDITIONING

In teams of 5 - 

4 rounds each of:

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

* Max effort on the bike each round!!

Apr 02 2019

Wednesday: Burpee Madness..

STRENGTH

Every 2 mins for 5 sets:

Wtd Strict pull-ups x 3 reps

* Build to a heavy 3 rep

CONDITIONING

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

* Each task has a 6 min cap

Apr 01 2019

Tuesday: Gripped..

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

STRENGTH

Back squat 5 x 3 reps

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

CONDITIONING

For time:

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

* Complete 50 Double unders after each round

12 min time cap

Mar 30 2019

Monday: Opening Day...

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

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

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

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

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

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

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

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

Now enjoy.. You all deserve it : )

CONDITIONING

'Opening Day'

Every 6 mins for 5 rounds:

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

* 4 min cap on each round

Mar 28 2019

Friday: Full Tilt..

STRENGTH

Every 90 seconds for 7 sets:

1 Split jerk

* Build to a heavy single

CONDITIONING

5 rounds for time of:

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

Mar 27 2019

Thursday: Lifting complex..

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

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

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

STRENGTH

Every 2 mins for 7 sets:

1 Power clean
1 Front squat
1 Squat clean

* Build to a heavy of the complex

CONDITIONING

AMRAP in 8 mins of:

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

Mar 26 2019

Wednesday: Pop Show..

CONDITIONING

AMRAP in 15 mins of:

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

ACCESSORY

21-15-9 for quality of:

Slow dips
Hollow rocks

Mar 25 2019

Saturday: 'Moving Day'

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

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

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

CONDITIONING

In a huge crew of legends -

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

ACCESSORY

As many sets as you like - 

Drive a ute full of equipment to the new box

* rest as needed

Mar 25 2019

Tuesday: Run for it..

CONDITIONING

5 rounds for total time of:

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

ACCESSORY

3 sets of:

7 Ab wheel rollouts
21 V-ups

Mar 24 2019

Monday: '19.5'

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

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

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

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

For now though let's get after 19.5!

CONDITIONING

'19.5'

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

Thrusters 43 / 30 kg
Chest to bar pull-ups

Mar 22 2019

Saturday: Return Serve..

CONDITIONING

In teams of 2 - 

Row 35 / 25 Row calories each

then

Alternating full rounds with your partner

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

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

then

35 / 25 Row calories each

Mar 21 2019

Friday: Battle Ground..

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

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

We hope to see you all there!!!

CONDITIONING

AMRAP in 12 mins of:

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

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ACCESSORY WORK

In pairs - 

3 rounds each of:

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

Mar 20 2019

Thursday: Bounce Around..

STRENGTH

EMOM for 12 mins:

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

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CONDITIONING

4 rounds of -

AMRAP in 2 mins of:

50 Double unders
Max row calories

* 2 mins rest after each round

Mar 19 2019

Wednesday: Quick Ascent..

STRENGTH

Front squat 5 x 7 reps

* Lift every 3 mins and build

CONDITIONING

10-20-30 reps of:

Wall balls 20 / 14 lbs
T2B
Burpees

* 13 min cap

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Mar 18 2019

Tuesday: Jam Sandwiches

CONDITIONING

Every 5 mins for 5 sets:

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

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ACCESSORY WORK

At 30 mins - 

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

* rest as needed between sets.

Mar 15 2019

Saturday: Partner Pride..

CONDITIONING

In teams of 3 - 

AMRAP in 25 mins of:

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

Mar 14 2019

Friday: Grunt work...

CONDITIONING

2 rounds of - 

AMRAP in 3 mins at each station:

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

* rest 1 min after each station

Mar 13 2019

Thursday: Light and Tangy..

STRENGTH

Press 5 x 5 reps

* Lift every 3 mins and hold across

CONDITIONING

For time:

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

* 10 min cap

Mar 12 2019

Wednesday: Lucky 12..

STRENGTH

Every 90 seconds for 7 sets:

Muscle clean x 3 reps

CONDITIONING

3 rounds for time of:

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

Mar 11 2019

Tuesday: Jumping Jelly Beans..

CONDITIONING

4 rounds of - 

AMRAP in 4 mins of:

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

* rest 4 mins after each round

ACCESSORY

Tabata Hollow rock

Mar 09 2019

Monday: '19.3' Upside Down...

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

CONDITIONING

'19.3'

For time and on a 10 minute cap:

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

Mar 08 2019

Saturday: 100 Club

CONDITIONING

In teams of 3 - 

2 rounds of:

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

Mar 07 2019

Friday: Sunburn..

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

CONDITIONING

3 rounds for time of:

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

ACCESSORY

3 rounds of:

30 seconds on - 15 seconds off

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

Mar 06 2019

Thursday: Shankle Time..

STRENGTH

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

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

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

CONDITIONING

Every 4 mins x 3 rounds:

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

Mar 05 2019

Wednesday: Bring a Friend Day!!

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

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

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

CONDITIONING

In teams of 2 and alternating movements -

AMRAP in 20 mins of:

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

Mar 04 2019

Tuesday: Half Price..

STRENGTH

Back squat 5 x 5 reps

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

CONDITIONING

For time:

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

Mar 03 2019

Monday: '19.2 is 16.2'

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

CONDITIONING

'16.2'

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

Stop at 20 minutes.

Mar 01 2019

Saturday: Killer Instinct...

CONDITIONING

In teams of 3 - 

6k / 5k Row

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

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

Feb 28 2019

Friday: Split Hairs..

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

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

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

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

Have Fun!

CONDITIONING

AMRAP in 15 mins of:

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

ACCESSORY WORK

At 20 mins - 

AMRAP in 5 mins of:

DB Turkish Get ups

Feb 27 2019

Thursday: Strength Base...

STRENGTH

EMOM for 12 mins:

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

CONDITIONING

5 rounds for time of:

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

* 12 min cap

Feb 26 2019

Wednesday: Scrub the deck..

STRENGTH

Clean and jerk 5 x 2 reps

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

CONDITIONING

AMRAP ladder in 9 mins of:

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

Feb 25 2019

Tuesday: Lets moooovvvee...

CONDITIONING

Every 4 mins for 4 rounds:

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

ACCESSORY

Every 3 mins x 3 sets:

DB Box step ups x 8 / leg

Feb 23 2019

Monday: '19.1' - Quad Control..

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

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

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

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

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

Good luck!!

CONDITIONING

'19.1'

AMRAP in 15 mins of:

19 Wall balls 20 / 14 lbs
19 Calorie row

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

Feb 22 2019

Saturday: Chip up..

CONDITIONING

In teams of 2 - 

For time:

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

Feb 20 2019

Friday: Tonight is Friday Night Lights Week 1..

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

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

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

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

STRENGTH

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

Thruster + Push press + Push jerk + Split jerk

CONDITIONING

In teams of 4 - 

7 rounds each of:

20 seconds max effort Assault bike

Feb 20 2019

Thursday: 'Helen'

CONDITIONING

'Helen'

3 rounds for time:

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

ACCESSORY

3 sets of:

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

Feb 19 2019

Wednesday: CrossFit Total..

STRENGTH

'CrossFit Total'

1 rep max Back squat

1 rep max Press

1 rep max Deadlift

Feb 18 2019

Tuesday: Seasoned Cindy..

CONDITIONING

AMRAP in 18 mins of:

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

Feb 16 2019

What's Going On..

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

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

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

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

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

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

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

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

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

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

Feb 16 2019

Monday: Re-Test Mile..

CONDITIONING

On a continuously running clock - 

At 0:00: Test 1 mile run

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

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

At 30:00: 100 Ab mat sit-ups

Feb 15 2019

Saturday: In 3's..

CONDITIONING

In teams of 3 - 

150 / 100 Row or Bike Calories

2 rounds of:

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

150 / 100 Bike or Row Calories

2 rounds of:

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

Feb 14 2019

Friday: Upwards we go..

STRENGTH

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

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

CONDITIONING

AMRAP in 14 mins of:

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

Feb 13 2019

Thursday: Some Tabata..

STRENGTH

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

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

CONDITIONING

Tabata mash up of:

Assault bike / Row
Push-up

Feb 12 2019

Wednesday: Skipping Blues..

CONDITIONING

AMRAP in 5 mins of:

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

rest 5 mins

AMRAP in 5 mins of:

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

rest 5 mins

AMRAP in 5 mins of:

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

Feb 11 2019

Tuesday: 'Randy'

STRENGTH

EMOM 10
1 Power Snatch + 1 Hang Power Snatch

CONDITIONING

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

Feb 10 2019

Monday: Squats and Speed..

STRENGTH

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

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

CONDITIONING

Every 2 mins for 7 sets:

Sprint 200m

Feb 08 2019

Saturday - Sprint Team

CONDITIONING

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

Feb 07 2019

Friday - It's a Ladder

STRENGTH

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

CONDITIONING

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

Feb 06 2019

Thursday - A Different View

SKILL

Handstand walking practice

CONDITIONING

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

Feb 05 2019

Wednesday - Hang Tough

STRENGTH

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

CONDITIONING

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

Feb 04 2019

Tuesday - Big Press Day

STRENGTH

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

CONDITIONING

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

Feb 03 2019

Monday: "Breathless"

STRENGTH

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

CONDITIONING

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

Feb 01 2019

Saturday: "Monster Mash"

With a partner and on a continuously running clock -

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

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

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

Jan 31 2019

FRIDAY: 15.1

CONDITIONING

A. "15.1"

On a 15 min clock - 

AMRAP in 9 mins of:

15T2B

10 Deadlifts 52.5/35kg

5 Snatches 52.5/35kg

At 9 mins -

1 rep max Clean and Jerk

*6 min cap

Jan 30 2019

Thursday: 'Air Squat Annie'

STRENGTH

Back squat 7 x 3 reps

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

CONDITIONING

'Air Squat Annie'

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

Double unders
Air squats

* 8 min cap

Jan 30 2019

Wednesday: Grind..

CONDITIONING

AMRAP in 20 mins of:

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

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

Jan 29 2019

Tuesday: Deadlift day..

STRENGTH

Deadlift 5 x 5 reps

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

CONDITIONING

3 rounds each for time of:

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

* rest 2 mins after each round

Jan 28 2019

Monday: Public Holiday = Aussie Hero

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

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

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

'McDonald and Gallagher'

A little insight into these great men....

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

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

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

Lest we forget..

In a team of 2 -

2 rounds for time of:

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

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

Jan 26 2019

Saturday: 'Australia Day'

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

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

CONDITIONING

In teams of 2 -

AMRAP in 26 mins:

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

* Alternate full rounds with your teammate.

Jan 25 2019

Friday: '17.5' Thruster and Double unders..

CONDITIONING

'17.5'

10 rounds for time of:

9 Thrusters 45 / 30 kg
35 Double unders

* 20 min cap

ACCESSORY WORK

5 sets of:

20m D-Ball carry

Jan 24 2019

Thursday: Bodyweight Ladder..

STRENGTH

Press 5 x 5 reps @ 82.5%

* Lift every 3 mins and hold across

CONDITIONING

AMRAP in 12 mins of:

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

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

Jan 23 2019

Wednesday: Quad Control..

STRENGTH

EMOM for 10 mins:

Power clean x 1 rep

* Build

CONDITIONING

In groups of 4 -

4 rounds of:

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

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

Jan 22 2019

Tuesday: Back squats..

STRENGTH

Back squat 5 x 5 reps @ 82.5%

* Lift every 3 mins and hold across

CONDITIONING

AMRAP in 10 mins of:

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

Jan 21 2019

Monday: Start up..

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

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

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

CONDITIONING

Every 4 mins x 6 sets:

Run 400m

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

ACCESSORY

At 28 mins -

For quality:

50 KB swings 24 / 16 kg
50 Pull-ups

* Partition anyhow.

Jan 17 2019

Workout 3 - PIG Throwdown..

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

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

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

Now to the Workout...

Workout 3

Beginner

AMRAP in 7 mins:

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

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

Intermediate

AMRAP in 7 mins:

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

Advanced

AMRAP in 7 mins:

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

Jan 17 2019

Friday: Helen..

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

CONDITIONING

3 rounds for time of:

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

ACCESSORY WORK

Working with a partner 1:1 -

3 sets of:

200m Farmers carry
* Partner does 25 Hollow rocks

Jan 16 2019

Wednesday: Crossfit Total..

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

STRENGTH

'CrossFit Total'

On a running clock find -

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

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

Jan 16 2019

Thursday: Partner Pain Train..

CONDITIONING

Working in pairs -

For time:

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

Jan 16 2019

Workout 2 - Pig Throwdown

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

Workout 2

Beginner

On a 9 minute cap:

Death by Jump Lunge

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

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

Intermediate

Death by KB Goblet Jump Lunge 12 / 8 kg

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

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

Advanced

Death by KB Goblet Jump Lunge 16 / 12 kg

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

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

Jan 15 2019

Saturday: The Pig Throwdown....

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

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

WORKOUT 1

Beginner

3 rounds of:

2 mins 30 on - 30 seconds off -

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

Intermediate

3 rounds of:

2 min 30 on - 30 seconds off -

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

Advanced

3 rounds of:

2 mins 30 on - 30 seconds off -

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

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

Jan 13 2019

Monday: Test Week...

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

CONDITIONING

On a continuously running clock -

At 0:00

Run 1 mile (Test)

At 15:00

Run 800m (Goal is half of mile time)

At 25:00

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

At 30:00

100 Ab mat sit-ups

Jan 13 2019

Tuesday: Up she goes..

BRING LONG SOCKS FOR ROPE CLIMBS!!!

STRENGTH

EMOM for 10 mins:

Power snatch x 3 reps

* Touch and go and hold across

CONDITIONING

Every 4 mins x 4 sets:

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

Jan 11 2019

Saturday: Indian File..

CONDITIONING

In teams of 3 and in Indian file -

3 rounds each of:

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

* Change order after each completed round

35 min cap

Jan 10 2019

Friday: Open Practice...

CONDITIONING

'18.1'

AMRAP in 20 mins of:

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

ACCESSORY WORK

3 sets working 1:1 with a partner:

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

Jan 09 2019

Thursday: Choke Hold..

STRENGTH

Back squat 7 x 3 reps

* Build to heaviest 3 rep

CONDITIONING

In pairs -

3 sets each of:

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

Jan 08 2019

Wednesday: Jump squad..

STRENGTH

Every 90 seconds x 7 sets:

Hang power clean x 3 reps

* Build to a heavy 3 rep

CONDITIONING

2 rounds for time:

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

* 14 min cap

Jan 07 2019

Tuesday: Trips AMRAP..

CONDITIONING

AMRAP in 3 mins of:

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

rest 3 mins

AMRAP in 3 mins of:

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

rest 3 mins

AMRAP in 3 mins of:

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

Jan 05 2019

Monday: In Pairs is Best..

CONDITIONING

'Partner Run Benchmark'

3 rounds for time of:

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

MIDLINE

At 25 mins -

AMRAP in 7 mins of:

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

Jan 04 2019

Saturday: Big Journey..

CONDITIONING

In teams of 2 -

For time:

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

* Run with your partner but share reps anyhow.

Jan 03 2019

Friday: Tear drop..

STRENGTH

Every 90 seconds for 7 sets:

Power snatch x 5 reps

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

CONDITIONING

AMRAP in 15 mins of:

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

Jan 02 2019

Thursday: Tiggy..

STRENGTH

Front squat 5-5-5

* Lift every 3 mins and hold across

CONDITIONING

With a partner -

6 rounds each of:

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

* 12 min cap

Jan 01 2019

Wednesday: Stacked..

STRENGTH

Strict press 5-5-5

* Lift every 3 mins and hold across

CONDITIONING

21-18-15-12-9 of:

DB Push press 22.5 / 15 kg

* Run 200m after each set