Sunday, April 26, 2015

Monday 27th April 2015

Clean & Jerk – 5 x 1
Clean Pull – 3 x 2
Back Squat – 5 x 2


3 Rounds for Time
400 meter Run
21 Kettlebell Swings (1.5/1 pood)
15 Knees-to-Elbow
9 Ring Dips



Private Benjamin Ranaudo was killed in Afghanistan on July 18, 2009. He was just 22.

Ben was also a member of CrossFit North Queensland. We created this workout for him. Lest We Forget

Sunday 26th April

Rest day

Saturday 25th April 2015

No class to day to allow people to go to various services/ events

Wednesday, April 22, 2015

Friday 24th April 2015

Deadlift 3 x 5

+ Pistols

WOD
"Annie"
50-40-30-20-10
Double unders
Situps

Thursday 23rd April 2015

Hang Snatch – 5 x 3
Power Clean & Power Jerk – 5 x 1+1
Overhead Squat – 5 x 1

5 rounds for time
5 DB power snatch ( each arm)
5 DB power jerk
5 DB split clean (per leg)


Tuesday, April 21, 2015

Wednesday 22nd April 2015

Snatch – 5 x 1
Snatch Pull – 3 x 3
Front Squat – 5 x 2

WOD
3 rounds
10 Wall ball shots 20/14lbs
20 Box Jumps 24/20
40 Double unders


Monday, April 20, 2015

Tuesday 21st April 2015

Power Snatch – 5 x 3
Hang Clean – 5 x 2
Deadlifts 1 x 5


10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 45-lb. dumbbell thrusters
Rest 30 seconds

Post total reps completed to comments.