Monday, December 31, 2007

Monday 31st December

"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.

Friday, December 28, 2007

Friday 28th December


RUN 5km


Post time to comments

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

Wednesday 26th December


"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep



Post total to comments.

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

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.

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.

Thursday, December 20, 2007

Thursday 20th December

Run or Row 5K

Post time to comments.

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.

Tuesday, December 18, 2007

Tuesday 18th December

"Fran"
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.

Sunday, December 16, 2007

Sunday 16th December

400 meter Walking lunge
Post time and number of steps to comments.

Saturday 15th December

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

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.

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.

Monday 11th December

Push Jerk 3-3-3-3-3-3-3 reps


Post loads to comments.

Sunday, December 09, 2007

Sunday 9th December


REST DAY

Saturday 8th December

Deadlift 3-3-3-3-3 reps.

Post loads to comments.



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.

Tuesday, December 04, 2007

Monday 3rd December


"Michael"
Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

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.

Saturday 1st December

REST DAY

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 29th November


Run or Row 5 K


Post time to comments.

Thursday, November 29, 2007

Wednesday 28th November


"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Sunday, November 25, 2007

Monday 26th November

Weighted pull-ups
1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Sunday 25th November


"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

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

Friday, November 23, 2007

Friday 23rd November


REST DAY

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:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Tuesday 20th November


Clean and Jerk

3-3-3-3-3 reps


Post loads 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.

Saturday November 17th

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

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.

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.

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

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.