Wednesday 31st December

Your choice of the Classic "Benchmark" Girls

http://www.crossfit.com/cf-info/faq.html#WOD0

Tuesday 30th December

REST DAY

Monday 29th December

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Sunday 28th December

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Saturday 27th December

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Friday 26th December

REST DAY

Thursday 25th December

MERRY CHRISTMAS

"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Wednesday 24th December

"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

Post your choice of girls and rounds completed to comments.

Tuesday 23rd December

12 Days of CrossFit, Tropical version
Just like the sone goes, perform 1 Double under, Then 2 Kettlebell Snatch and 1 Double under, Then 3 Burpees, 2 Kb Snatch and 1 double under, etc, continue like this throughtout the 12 Exercises
1 Double under
2 KB Snatch
3 Burpees
4 Pullups
5 Box Jumps
6 Wall ball Shots
7 KB swings
8 Walking Lunge steps
9 Pushups
10 Ab mat back extension
11 Situps
12 Broomstick Clean and Jerks

Monday 22nd December

REST DAY

Sunday 21st December

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

Saturday 20th December

"Broomstick Mile"
All work,except runs,done with a PVC or Dowel
25 Backsquats
25 Front Squats
25 Over Head squats
Run 400m
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400m
50 Squat Cleans
Run 400m
50 Squat Snatch
Run 400m

Friday 19th December

Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions

Thursday 18th December

REST DAY

Wednesday 17th December

Run or Row 10km

New shirts have arrived just in time for Christmas. They are made from Drytech polyester. The material wicks moisture away from the body to help keep you cool and is also quick drying. Available in XS-XL (oversized, so medium is large for most).They have mesh panels under the arms to help with evaporation as well as a printed Aussie Flag on the left-hand sleeve and CrossFit North Queensland on the back.

Tuesday 16th December

AMRAP in 20 minutes
Run 250m
10 Burpees

Monday 15th December

"CrossFit Total"
1- Back Squat
1- Shoulder Press
1- Deadlift

Sunday 14th December

REST DAY

Saturday 13th December

Three rounds for time of:
50 "Flamo" Jumps
21 KB Sumo Deadlift High Pull 32kg
30 Pull-ups

Friday 12th December

Check out the christmas card we got from the Affiliate Team,


"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Thursday 11th December

"Dianne lite"
63 DB Deadlift
21 Pushups, feet elevated
45 DB Deadlifts
15 Pushups, Feet elevated
27 DB dealifts
9 Pushups, feet elevated

Wednesday 10th December

REST DAY

Tuesday 9th December

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

Monday 8th December

Clean and Jerk 1-1-1-1-1-1-1 reps

Sunday 7th December

"Fran"

21-15- and 9 reps, for time of:
Thruster 43kg
Pull-ups

Saturday 6th December

REST DAY

Friday 5th December

"Helen"
Three rounds for time:
Run 400m
21 Kettlebell Swings 24/16kg
12 Pullups

Thursday 4th December

"Michael"
3 Rounds for time:
800m Run
50 Back Extensions
50 Situps

Wednesday 3rd December

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Tuesday 2nd December

REST DAY

Monday 1st December

"Fran"
21-15-9
Thrusters 95lbs
Pullup

Sunday 30th November

Deadlift 3-3-3-3-3 reps

Saturday 29th November

5 x 500m row
3-4 mins rest between sets.

10 burpee penalty per round for times 10secs more than the first.

Friday 27th November

REST DAY

Thursday 27th November

"Cindy"
Max rounds in 20 minutes of:
5 Pullups
10 Pushup
15 Squats

Wednesday 26th November

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Tuesday 25th November

AMRAP in 10 Minutes:
10 Med ball Cleans 20lbs
10 Burpess (clap overhead while airbourne)

Monday 24th November

REST DAY

Put your feet up, rehydrate and checkout the new items at our cafe press store http://www.cafepress.com/crossfitnq

Sunday 23rd November

"Jackie"
For Time:
1000 meter row
50 x Thrusters 20kg
30 x Pull-ups

Saturday 22nd November

The "Don't forget to vote" workout

Row 500m
20 Ring Dips
40 KB Swing
60 Situps
80 Squats
Row 500m

Friday 21st November

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Thursday 20th November

REST DAY

Wednesday 19th November

5 Rounds for time:

15 Box Jumps
15 Pullups
15 Pushups

NEW SESSION Wednesday 6:30am @ PCYC
CrossFit Mummies, Strengthing session for pre and post natal women, bookings required

Tuesday 18th Novemeber

"Helen"

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

Monday 17th November

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Sunday 16th November

REST DAY

Saturday 15th November

AMRAP in 20 minutes
5 Pullups
10 Med Ball Cleans
15 Box Jumps
20 Push Press

Friday 14th November

"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Congratulations Robin, for those who don't already know Robin made a clean sweep in her age group taking Gold in the 500m 1000m and 2000m events of Indoor Rowing at the Pan Pacific Masters Games held on the gold coast last week. You Go Girl!

Thursday 14th November

Five Rounds for time:
15 Hang Squat Cleans M43kg/F30kg
400m Run

Wednesday 13th November

REST DAY

Tuesday 11th November

AMRAP in 20 minutes
15 Squats
20 Situps
10 Striders
5 Pullups

Monday 10th November

10 Rounds
for reps
30 sec max reps Wall Ball 20/14lb
30 sec max reps Box Jumps 24/18 inch
1 minute rest

Sunday 9th November

Power clean 1-1-1-1-1-1-1 reps

Saturday 8th November

REST DAY

Friday 7th November

Four rounds for time
Run 400m
50 Squats