Rest Day
Or
“Helen”
3 Rounds for time:
Run 400m
21 KB Swings 24kg
12 Pull Ups
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Thanks to CrossFit Townsville and to all who participated in the Tropic Thunder Competition, I had a great weekend, keep up the great work, see you all again soon.

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3 rounds for time of:
10 Thrusters 60kg
20 Double unders
10 Burpee
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Five rounds for time:
3 Muscle Ups
30 Squats
600m Run
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For time:
100 Kettle Bell Snatches 32kg (24kg)
Alternate as required.
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Rest Day
Or
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
1. Wall-ball: 10kg, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 35kg (Reps)
3. Box Jump: 50cm box [...]

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“Jason Marks”
Three rounds for time:
21 Pull Ups
15 Push Press 60kg (40kg)
9 Deadlift 100kg (70kg)
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10, 9, 8, , , , , 3, 2, 1 for time:
Deadlift 1.5 x body weight
Run 200m
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As many rounds as possible in 20 minutes of:
6 HSPU
6 Chest to Bar Pull Ups
6 Box Jumps 60cm (40cm)
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Rest Day
Or
“Fran”
21 – 15 – 9 for time:
Thrusters 45kg (30kg)
Pull Ups
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5 Rounds of:
400m run
Max weighted pull ups (20kg)
Max body weight back squat
Rest 3 minutes between rounds
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