"Helen"Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Monday, December 31, 2007
Sunday, December 30, 2007
Sunday 30th December
5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions
Post time to comments.
Friday, December 28, 2007
Thursday 27th December
"Barbara"Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Wednesday, December 26, 2007
Tuesday 25th December
REST DAY 
Wishing you all a Safe and Happy Christmas and holiday period.
Thankyou for your support and hard work in 2007.
Keep following the WOD throught the break.
Group workouts restart
12 January 2008
with a Workout Sign-On and BBQ at 7am Sherriff Park Mundingburra.
Bring your friens along or drop in and met us if you have been doing the workouts at home.
Hope to see you all then.
Fiona
Keep an eye on the Time Table Link for more information about Group Workouts and Classes in 2008
Wishing you all a Safe and Happy Christmas and holiday period.
Thankyou for your support and hard work in 2007.
Keep following the WOD throught the break.
Group workouts restart
12 January 2008
with a Workout Sign-On and BBQ at 7am Sherriff Park Mundingburra.
Bring your friens along or drop in and met us if you have been doing the workouts at home.
Hope to see you all then.
Fiona
Keep an eye on the Time Table Link for more information about Group Workouts and Classes in 2008
Tuesday, December 25, 2007
Monday 24th December
For time:
150 Burpees
Post time to comments.
These are from completely prone to jumping and touching an object eight inches above maximum reach.
These are from completely prone to jumping and touching an object eight inches above maximum reach.
Sunday 23rd December
Complete 3 rounds for time of:
Row 500 meters
Bodyweight Bench press, 30 reps
Post time to comments.
Saturday, December 22, 2007
Saturday 22nd December
"Joshie"Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
Friday, December 21, 2007
Thursday, December 20, 2007
Wednesday 19th December
"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Post time to comments.
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Post time to comments.
Tuesday, December 18, 2007
Tuesday 18th December
"Fran"
Three rounds, for time
Michelle got her first pullup today all the way up chin over hands, no band, no jumping just her and the rings. Good work girl. One down many... many more to come.
Three rounds, for time
21-15- and 9 reps:
95 lb Thruster (65lb females)
Pull-ups
Post time to comments.
Michelle got her first pullup today all the way up chin over hands, no band, no jumping just her and the rings. Good work girl. One down many... many more to come.
Monday, December 17, 2007
Sunday, December 16, 2007
Saturday, December 15, 2007
Friday 14th December
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Thursday, December 13, 2007
Tuesday, December 11, 2007
Tuesday 11th December
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Sunday, December 09, 2007
Friday 7th December
"Lynne"Five rounds for max reps of:
Body weight bench press
Pull-ups
Transfer from Benchpress to pull ups within 30 seconds
of racking the bar. Rest 3 min between rounds
Post reps for both exercises in all rounds.
Friday, December 07, 2007
Thursday 6th December
Five rounds for time of: Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps
Post time to comments.
Wednesday, December 05, 2007
Tuesday, December 04, 2007
Sunday 2nd December
5 minutes of Double unders
5 minutes of 95 lbClean and Push jerk
3 minutes of Double unders
3 mintutes of 95 lb Clean and Push jerk
1 minute of Double unders
1 minute of 95 lb Clean and Push jerk
Post reps to comments.
Friday, November 30, 2007
Friday November 30th
With a continuously running clockdo one pull-up the first minute,
two pull-ups the second minute,
three pull-ups the third minute...
continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Thursday, November 29, 2007
Tuesday, November 27, 2007
Sunday, November 25, 2007
Saturday, November 24, 2007
Saturday 24th November
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
DeadLift Day
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
DeadLift Day
Friday, November 23, 2007
Thursday 22nd November
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips or 60 jumping/assited muscleups.
Thursday, November 22, 2007
Wednesday 21st November
"Helen"
Three rounds for time:
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Saturday, November 17, 2007
Monday November 19th
REST DAY
CrossFit North Queensland T-shirts, Hats and Jumpers, Now available
Click on the Apparel Link for online store
Please note all prices in US$
Sunday November 18th
For time:50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Friday November 16th
"Fran"21-15- and 9 reps,
for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Friday, November 16, 2007
Wednesday, November 14, 2007
Wednesday 14th November
"Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Post time to comments.
Tuesday, November 13, 2007
Tuesday 13th November
"Annie Are You Ok?"
21-15-9
Row ( for cals)
Thrusters
SDHP
Burpees
Ball Clean
Wall Ball Shots
21-15-9
Row ( for cals)
Thrusters
SDHP
Burpees
Ball Clean
Wall Ball Shots
Monday, November 12, 2007
Monday 12th November
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Post rounds completed to comments.
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