Tuesday, December 30, 2008

Wednesday 31st December

Your choice of the Classic "Benchmark" Girls


Sunday, December 28, 2008

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.

Saturday, December 27, 2008

Sunday 28th December


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

Post time to comments.

Thursday, December 25, 2008

Thursday 25th December


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

Wednesday, December 24, 2008

Wednesday 24th December

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

Post your choice of girls and rounds completed to comments.

Tuesday, December 23, 2008

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

Saturday, December 20, 2008

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

Friday, December 19, 2008

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

Wednesday, December 17, 2008

Thursday 18th December


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.

Sunday, December 14, 2008

Wednesday, December 10, 2008

Sunday 14th December


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


Monday, December 08, 2008

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, December 07, 2008

Thursday, December 04, 2008

Wednesday, December 03, 2008

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


Saturday, November 29, 2008

Wednesday, November 26, 2008

Tuesday, November 25, 2008

Tuesday 25th November

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

Sunday, November 23, 2008

Monday 24th November


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

Saturday, November 22, 2008

Sunday 23rd November

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

Thursday, November 20, 2008

Friday 21st November


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


Wednesday, November 19, 2008

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, November 18, 2008

Tuesday 18th Novemeber


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

Monday, November 17, 2008

Monday 17th November


Five rounds for max reps of:
Body weight bench press

Saturday, November 15, 2008

Saturday 15th November

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

Thursday, November 13, 2008

Friday 14th November

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


Tuesday, November 11, 2008

Monday, November 10, 2008

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