A Subtle Change

As the dust settles on the 2018 CrossFit Open, it has given me and fellow coaching staff an opportunity to step back and look at the direction of the gym. It provides a retrospective look at ways we can be better, opportunities for improvement with programming and the evolution of our time table. Our mission in all that we do is to add value to your experience at CrossFit Output, Townsville Barbell and Fit Solutions HQ.

As an affiliate in it’s infancy, it gave myself and fellow coaches great pleasure in peoples improvements over the last few months and seeing just how far they have come. The amount of OMG moments during this last five weeks is countless.  It gets me excited to think where we will be in 2019.

I have made a decision to make some changes to the timetable effective as of after the Easter break – Tuesday 3rd April.

1. CrossFit will run
Mon – 5:00am, 6:00am, 9:30am, 5:00pm, 6:00pm
Tues – 5:00am, 9:30am, 5:00pm & 6:00pm
Wed –  5:00am, 6:00am, 9:30am, 5:00pm, 6:00pm
Thurs – 5:00am, 9:30am, 5:00pm, 6:00pm
Fri – 5:00am, 9:30am, 5:30pm
Sat – 6:00am, 7:00am

2. Cell will run
Tuesday, Thursday & Friday – 6:00am

  • Yes 5:00am CrossFit Mon-Fri
  • Yes 9:30am Classes daily are back.
  • Friday afternoons will only be a 5:30pm with open gym from 4pm.
  • ROMWOD (designated mobilty) on Saturdays at the back end of class.

 

 

Featured post

Friday Fun Day 20/04/18

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For time:
30 Calorie Assault Bike Or Calorie Rows
— then —
5 rounds of:
9 Thrusters, 40/30 kg
9 Pull-ups
— then —
30 Calorie Assault Bike Or Calorie Rows

Scaled For time:
30 Calorie Assault Bike Or Calorie Rows
— then —
5 rounds of:
9 Thrusters, 30/20 kg
9 Banded Pull-ups or Ring Rows
— then —
30 Calorie Assault Bike Or Calorie Rows

50+ For time:
30 Calorie Assault Bike Or Calorie Rows
— then —
5 rounds of:
9 DB Thrusters
9 Ring Rows
— then —
30 Calorie Assault Bike Or Calorie Rows

AMRAP Thursday 19/04/18

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For 3 cycles:
AMRAP in 5 mins of:
10 Handstand Push-ups
10 Burpee Box Jump Overs
20 Kettlebell Swings, 24/16 kg
Max Double Unders

Rest 2 mins between each cycle. For each cycle restart the AMRAP.

Partner WOD 18/04/18

partner-wod-trojan-crossfit-1-300x300
For time:
80 Deadlifts, 80/55 kg
60 Front Squats, 80/55 kg
80 Toes-to-bars
60 Wall Balls

80 Deadlifts (partner farmers hold w/ 2×24/16kg kettbells)
60 Front Squats, 60/40 kg (partner front rack hold w/ 2×24/16kg kettbells)
80 Toes-to-bars partner (plank hold)
60 Wall Balls (partner squat hold)

Scaled
80 Deadlifts, 60/40 kg
60 Front Squats, 60/40 kg
80 Knees to Elbows
60 Wall Balls

50+
80 KB Sumo Deadlifts
60 Front Squats, 50/30 kg
80 KB Goblet Squats
60 Wall Balls

Grace 17/04/18

screen-shot-2013-08-23-at-9-32-15-am
Grace
For time: 30 Clean & Jerks, 61/42.5kgs
Then
Run : 5x 400 m at 80%, rest 2 mins
Scaled
30 Clean & Jerks, 50/35kg
Run : 5x 400 m at 80%, rest 2 mins
50+
Dumbbell Clean & Push Press : 30 Reps for Time
Row/Run : 5 x 400 m, rest 2 mins

Long Monday 16/04/18

so-monday-we-meet-again
Rx’d
Complete as many rounds as possible in 25 mins of:
5 Back Squats, 75% 1RM
10 Row Calories
15 Pull-ups
Rest 1 min

Scaled
5 Back Squats
10 Cal Row
15 Strict Pullups
Rest 1 Min

50+
7 Back Squats
11 Row Calories
15 Ring Rows
Rest 1 min

EMOM EMOM EMOM OI OI OI 12/04/18

crossfit-front-squat
EMOM 8mins, alternating between:
5 Power Cleans, 60/40 kg
10 Handstand Push-ups

Then

EMOM 8 mins, alternating between:
8 Front Squats, 60/40 kg
10 Pull-ups

Then

EMOM 8 mins, alternating between:
5 Push Jerks, 60/40 kg
10 Burpees

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