strandcrossfit.com.au

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August 13, 2015. Middot; Add Comment. Warm Up: 3 RDS- 10m Inchworms, 10 Banded Deadlifts, 10 Pushups. Mobility: Keg Stretch 3 Minutes. Skill (gymnastics): Handstand Practice (Wall Walks/Holds/ Free Standing/ Walks). WOD – AMRAP 16 Minutes. 20 Toes to Bar (SX: K2E or Knee Raises). 2 Deadlifts (140/100kg) (SX:80/50kg). August 12, 2015. Middot; Add Comment. Warm Up: Time Trial 1.6km Run or Row. Mobility: Front Rack Banded 90 sec/arm. Strength: Strict Press (65/75/85% of 1RM 5kg). 21-15-9 Reps for Time.

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August 13, 2015. Middot; Add Comment. Warm Up: 3 RDS- 10m Inchworms, 10 Banded Deadlifts, 10 Pushups. Mobility: Keg Stretch 3 Minutes. Skill (gymnastics): Handstand Practice (Wall Walks/Holds/ Free Standing/ Walks). WOD – AMRAP 16 Minutes. 20 Toes to Bar (SX: K2E or Knee Raises). 2 Deadlifts (140/100kg) (SX:80/50kg). August 12, 2015. Middot; Add Comment. Warm Up: Time Trial 1.6km Run or Row. Mobility: Front Rack Banded 90 sec/arm. Strength: Strict Press (65/75/85% of 1RM 5kg). 21-15-9 Reps for Time.

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8 benchmark workouts

9 travel workouts

10 hero workouts

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strandcrossfit.com.au | | strandcrossfit.com.au Reviews

https://strandcrossfit.com.au

August 13, 2015. Middot; Add Comment. Warm Up: 3 RDS- 10m Inchworms, 10 Banded Deadlifts, 10 Pushups. Mobility: Keg Stretch 3 Minutes. Skill (gymnastics): Handstand Practice (Wall Walks/Holds/ Free Standing/ Walks). WOD – AMRAP 16 Minutes. 20 Toes to Bar (SX: K2E or Knee Raises). 2 Deadlifts (140/100kg) (SX:80/50kg). August 12, 2015. Middot; Add Comment. Warm Up: Time Trial 1.6km Run or Row. Mobility: Front Rack Banded 90 sec/arm. Strength: Strict Press (65/75/85% of 1RM 5kg). 21-15-9 Reps for Time.

INTERNAL PAGES

strandcrossfit.com.au

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Strand CrossFit Townsville | PERSONAL TRAINING | strandcrossfit.com.au

http://strandcrossfit.com.au/personal-training

Completed the On Ramp and feel like you need a little more one on one to get your skill levels up? Feel like you need extra help to nail those double unders? We are more than capable to help. Speak to your coach about doing one-on-0ne Personal Training today! Our coaches are all passionate about CrossFit, Health and Fitness and are able to guide you in your training, diet and getting on track for a long healthy life! Here they will assess your current lifestyle and training and show you how we can help!

2

Strand CrossFit Townsville | STRAND CROSSFIT KIDS TOWNSVILLE | strandcrossfit.com.au

http://strandcrossfit.com.au/strand-crossfit-kids-townsville

STRAND CROSSFIT KIDS TOWNSVILLE. The CrossFit Kids progam (5-16 years) offers a variety of functional movements which involves activities that are fundamental to all things that kids need to do when they play; pull, push, run, throw, climb, lift and jump. During the second week of school holiday, we will be offering a number of trial sessions, before the start of our new KIDS CROSSFIT BLOCK starting Week One of Term 2! Strand CrossFit Studio, Tobruk Pool, Townsville. Strand Fitness North Ward.

3

Strand CrossFit Townsville | TIMETABLE | strandcrossfit.com.au

http://strandcrossfit.com.au/timetable

Latest Strand CrossFit timetable updated January 2016. Click image for printer friendly version. STRAND CROSSFIT KIDS TOWNSVILLE. Thanks for your Enquiry. Site by Philip Sherriff Photography by Andrew Rankin Graphics by Energy Burst Videos by Jepson Media.

4

Strand CrossFit Townsville | CROSSFIT LINGO | strandcrossfit.com.au

http://strandcrossfit.com.au/crossfit-lingo

CrossFit Acronyms and Abbreviations. Thanks to CrossFit HQ FAQs. Courtesty of CrossFit Inc). As Many Reps or Rounds as Possible. CrossFit Total – consisting of max squat, press, and deadlift. Concept II rowing machine. Glute ham raise (developer). Posterior chain exercise, like a back extension. Also, the device that allows for the proper performance of a GHR. Situp done on the GHR(D) bench. General physical preparedness, aka “fitness.”. Knees to elbows. Similar to TTBs described below. Repetition. O...

5

Strand CrossFit Townsville | COACHES | strandcrossfit.com.au

http://strandcrossfit.com.au/coaches

Strand CrossFit Staff and Members at the Ben Turner Weightlifting Course. Llew, Coach Philip Sherriff, Sip Huni, Coach Sandie Wilson, Coach Keller Finnigan, Ben Turner, Ash Forbes, Coach Jack Stocker, Coach Haylee Wilson, Coach Dean Bodle, Coach Mitch Robinson, Ashley and Jade West. Manager/ Coach / Personal Trainer. I’ve been working at Strand Fitness for over 3 years now, and have been with Strand CrossFit since we opened its doors! I love the gym, fitness and living healthy, fit and happy! I love my S...

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strandcrossfit.com.au

strandcrossfit.com.au |

August 13, 2015. Middot; Add Comment. Warm Up: 3 RDS- 10m Inchworms, 10 Banded Deadlifts, 10 Pushups. Mobility: Keg Stretch 3 Minutes. Skill (gymnastics): Handstand Practice (Wall Walks/Holds/ Free Standing/ Walks). WOD – AMRAP 16 Minutes. 20 Toes to Bar (SX: K2E or Knee Raises). 2 Deadlifts (140/100kg) (SX:80/50kg). August 12, 2015. Middot; Add Comment. Warm Up: Time Trial 1.6km Run or Row. Mobility: Front Rack Banded 90 sec/arm. Strength: Strict Press (65/75/85% of 1RM 5kg). 21-15-9 Reps for Time.

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