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.

Wednesday 28th November

"CrossFit Total"
Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Post total to comments.

Tuesday 27th November

REST DAY

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 24th November

"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

DeadLift Day

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.

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.

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.

Thursday November 15th

REST DAY

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 13th November

"Annie Are You Ok?"
21-15-9
Row ( for cals)
Thrusters
SDHP
Burpees
Ball Clean
Wall Ball Shots

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.

Sunday 11th November

REST DAY

Saturday 10th November

Row 1000 meters

25 Double-unders

Row 750 meters

50 Double-unders

Row 500 meters

100 Double-unders

Post time to comments.

Friday November 9th

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Thursday November 8th

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

Post loads to comments.

Wednesday November 7th

REST DAY

Tuesday November 6th

BackSquat 1-1-1-1-1-1-1 reps

Post loads to comments.

Monday 5th November

Four rounds for time:

Run 400 meters

Rest 2 minutes

Post time to comments.

Sunday November 4th

"Cindy"

How many rounds can you complete in 20 minutes of:

5 Pullups

10 Pushups

15 Squats

Post rounds to comments

Saturday November 3rd

REST DAY

Friday November 2nd

"Diane"

21-15-9 reps of:

225 pound Deadlift

Handstand push-ups

Post time to comments.

Thursday 1st November

Front Squat

5-5-5-5-5