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

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

Post time to comments.

Saturday, November 24, 2007

Saturday 24th November

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


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

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


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

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

Post time to comments.

Friday November 16th

21-15- and 9 reps,
for time of:
95 pound Thruster

Post time to comments.

Wednesday, November 14, 2007

Wednesday 14th November

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?"
Row ( for cals)
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.

Sunday 11th November


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

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

Wednesday, November 07, 2007

Tuesday, November 06, 2007

Monday 5th November

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

Monday, November 05, 2007