(07) 4723 4422
Crossfit WOD

Monday: 'Whitten'

3rd October 2020

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

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

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



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


5 rounds for time of:

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


Alternating full rounds with a partner -

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

rest 2 mins

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

rest 2 mins

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

rest 2 mins

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

* 40 min cap

Back to List