Thursday 29th May

REST DAY

Australasian Princesses of Pain, including CrossFit North Queenslands' Fiona Muxlow (far right)ready to rumble against the USA in New Zealand on Womens MMA card on Saturday.

Wednesday 28th May

Shoulder Press 3-3-3-3-3 reps

Post loads to comments.

Tuesday 27th May

Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups

Post total time and total reps plus calories (from row) to comments.

The clock runs continuously for the ten minutes after the run.

Monday 26th May

5 rounds for time:
6m Rope climb, 1 trip
50 Squats

Remember tonight is the First of our monthly Gymnastic session,at Gymnastics Townsville, 5:30pm we will be having a Gymnastics coach take the class he will run you through Handstands, Ropeclimbs and Muscle up technique to name just a few.

Sunday 25th May

REST DAY

Saturday 24th May

Max Rounds in 20 minutes
10 DB Thrusters (M10kg DB's/W7kg DB's)
8 Pullups
150m run

Friday 23rd May

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Post time to comments.

Thursday 22nd May

Every minute on the minute for 20 minutes perform
5 DB DeadLifts
5 DB Hang Squat Cleans
5 DB Thrusters
Using pair of DB equal to 10%, 20%, or 30% of your of body weight dependent on your level.

DO NOT put the Dumbbells down once you start the workout.
Your X score is the number of rounds you complete on the clock. If it take you longer than a minute to comptele the rounds these becomes your Y score.

Wednesday 21st May

REST DAY

Tuesday 20th May

"Black Jack"
For Time:
20 Pushups, 1 Situp
19 Pushups, 2 Situp
Continue decreasing pushups by 1 and increaseing situps by one till you get 1 Pushup and 20 Situps. Total reps for each set = 21

Monday 19th May

Overhead Squat 3-3-3-3-3

Sunday 18th May

"Karen"
For time time:
Wall-ball 150 shots m9kg /w6kg

DON'T FORGET
NEW CLASS STARTING TOMORROW
MONDAY 19th MAY
5:30pm @ Gymnastics Townsville Cnr Wotton and Anne st Aitkenvale, Up Stairs
Please SMS 0423110175 if you will be attending

Saturday 17th May

REST DAY

This weeks Saturday Group workout will be at Tony Ireland Stadium, Riverway
Meeting at Gate 3 for a 7am Start.

See you there

Friday 16th May

"Michael"

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

Post time to comments.

Thrusday 15th May

Three rounds for time:
400m run
12 Pullups
12 KB snatch (6 each arm)M 24kg/W 16kg

Wednesday 14th May

"Fran"
21-15-9
Thrusters M42.5kg/W30kg
Pullups

Tuesday 13th May

REST DAY

And Fi's Birthday
PS 1 slice of the cake = 2 zone blocks :)

Monday 12th May

Do max rep of each without putting the bar down reps M30kg/W20kg
Shoulder press
Push press
Push Jerk
REST 3 minutes and reset bar and do max M42.5kg/W30kg
Over Head Squats
Front squat
Back squat

Once form drops or you rest between reps you must move to the next exercise

Sunday 11th May

Run 5km

Great work to all how did the Mothers'Day Fun Run this morning

Saturday 10th May

Max rounds in 20 minutes of:
10 DB thrusters
10 Body Rows
1 Lap hurdles

Friday 9th May

REST DAY

Tomorrows workout will be at Sherriff Park, Love Lane.
And dont for get the mothersday run on Sunday

Thursday 8th May

"Coleen and Jerk"
How many rounds can you complete in 7 mintues of:
1 DB Hang Clean M15kg/W10kg
3 Push Jerks

Wednesday 7th May

Five Rounds for time:
500m Row
30 Squats

Tuesday 6th May

"Mini Murph"
For time:
Run 900m
50 Pullups
100 Pushups
150 Squats
Run 900mm

Monday 5th May

REST DAY

Sunday 4th May

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Remember only 1 week to go till the Mothers Day Run
http://www.townsvilleroadrunners.com.au/index.cfm?Menu=FunRunSeries&PageID=198

Saturday 3rd May

3 Rounds
Row (Cal)
Pullups (reps)
Push-Press (rep)
Situps (reps)
Skips (reps)
Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a six-minute round in which a 1 minute rest is incorporated. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Friday 2nd May

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.