Friday 28th September

REST DAY

REMEMBER CROSSFIT NORTH QUUENSLAND'S COME TRY DAY TOMORROW SATURDAY 29TH SEPTEMBER 7AM AT SHERRIFF PARK, Love Lane.

Call or SMS Fiona 0423 110175 to book your place

Thursday 27th September

Run 5km

Wednesday 26th September

Five rounds for time of:

95 pound Sumo deadlift high-pull, 15 reps

95 pound Thruster, 15 reps

Tuesday 25th September

Painstorm XXIV

For Time:

100m Run

50 Burpees

200m Run

100 Pushups

300m Run

150 Lunges

400m Run

200 squats

300m Run

150m Lunges

200m Run

100 Pushups

50 Burpees

Monday 24th September

REST DAY

Sunday 23rd September

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Post time to comments.

Saturday 22nd September

"Daniel"
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups


Post time to comments

Friday 21st September

"Grace"
135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Thursday 20th September

REST DAY

Wednesday 19th September

For time:

Row 2K

50 Wall-ball shots, 20 pound ball

Row 1K

35 Wall-ball shots, 20 pound ball

Row 500 meters

20 Wall-ball shots, 20 pound ball

Tuesday 18th September

For time:

Swim 50m

30 Pushups

21 Kettlebell Swings

Swim 50m

25 Pushups

15 Kettlebell Swings

Swim 50m

20 Pushups

9 Kettlebell swings

Post time to comments

Monday 17th September

"Cindy"

How many rounds can you complete in 20min of

5 pullups

10 Pushups

15 Squats

Post numbers to comments

Sunday 16th September

REST DAY

Saturday 15th September

Power clean 3-3-3-3-3 reps

Friday 14th September

Three rounds for time of:

50 Double-unders

75 Squats

Post time to comments

Thursday 13th September

For time

15-12-9

135lb Thrusters

45lb weighted Pullups

A dumbbell between the legs above crossed ankles works well for weighted Pullups

Wednesday 12th September

REST DAY

Tuesday 13th September

Three rounds for time of:

50 Pull-ups

185 pound Deadlift, 21 reps

Monday 10th September

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Sunday 9th September

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Saturday 8th September

REST DAY

Friday 7th September

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.

Thursday 6th September

"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.

Wednesday 5th September

"Elizabeth"

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

Post time to comments.

CONGRATULATIONS ROBIN
Who got her first True pull up today, then followed it up with 4 more singles. You go Girl!!!!

Tuesday 4th September

REST DAY

Monday 3rd September

"Nancy"

Five rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Sunday 2nd September

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Saturday 1st September

"CrossFit Total"
Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Friday 31st August

REST DAY