Four rounds for time:
25 Pushups
Run 150m
50 Squats
Run 150m
Post times to comments
Thursday, January 31, 2008
Thursday 31st January
Four rounds for time:
25 Pushups
Run 150m
50 Squats
Run 150m
Post times to comments
Tuesday, January 29, 2008
Tuesday 29th January
"Dumbbell Bear"
Every minute on the minute for 20 minutes do:
5 DB deadlifts
5 DB Hang cleans
5 DB Thrusters
Pair of DB equal to 25% body weight
Note weight used. Score as X and Y with X being the number of rounds you complete on the mintue and Y being remaining rounds if you fall behind the clock
Monday 28th January
"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.
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.
Monday, January 28, 2008
Friday, January 25, 2008
Saturday 26th January
REST DAY
HAPPY AUSTRLIA DAY
Saturday Park Workout = Australia Day Fun Run
The Isynergy Amcal Chemist Thuringowa Australia Day Fun Run is a 4.5km loop starting from Pioneer Park, Riverway Drive on Australia Day, Saturday 26th of January 2008. Enter on the day and enjoy a run or walk along the river. For more information go to
http://www.townsvilleroadrunners.com.au/index.cfm?Menu=FunRunSeries&PageID=278
We will be meeting at the blue Riverway Arts Centre sign at 6:55am. Please wear your Crossfit shirts, if you have them.
Friday 25th January
"Nasty Girls"3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Thursday, January 24, 2008
Thursday 24th January
Five Rounds for time:
10 Kettlebell swings (24kg men/16kg women)
20 Pushups
200 Skips
Post times to comments
Wednesday 23rd January
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, January 20, 2008
Sunday 20th January
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Saturday, January 19, 2008
Friday, January 18, 2008
Tuesday, January 15, 2008
Wednesday 15th January
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.
Sunday, January 13, 2008
Sunday 12th January
With a continuously running clock doone 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.
Saturday, January 12, 2008
Saturday 12th January
The "Welcome Back Workout"
Pushups
thanks to Matt at CrossFit Brisbane
Two Rounds for Total Reps
1 minute on each exercise, rotate is called but the timer dosen't stop
Knees to elbows
PushupsSitups
Squats
Burpees
Box Jumps
KB swings
Double unders
Push press
2 minutes rest between rounds
Record total of each round to comments
Thursday, January 10, 2008
Friday 11th January
"Diane"
21-15-9 reps of:
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Tuesday 8th January
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
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, January 01, 2008
Saturday 5th January
5 Rounds for max repsShoulder press
Pushpress
Push jerk
Rest 3 minutes between rounds
men use 35kg, women 25kg
Do not lower the bar to the ground or a rack between exercises, you may rest in a racked possition, but as soon as you rest you must go onto the next exercise.
During 3 minutes rest bar can be returned to ground or rack.
Friday 4th January
Tabata Intervals
(20 seconds of work followed by 10 seconds of rest repeated 8 times for each exercise)
Squat
Pullups
Sit-ups
Push-ups
Rest exactly one minute between exercises.
Scored by the weakest number of reps (calories on the rower) in each of the eight intervals.
The final score is the total of the lowest scores from each exercise.
Post score to comments
Thursday 3rd January
For Time:Swim 50m
21 Kettlebell swings ( 1 1/2 pood)
10 Pushups
Swim 50m
15 Kettlebell swings( 1 1/2 pood)
20 Pushups
Swim 50m
9 Kettlebell swings (1 1/2 pood)
30 Pushups
Post Time to comments
Tuesday 1st January 2008
HAPPY NEW YEAR
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
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