Saturday 2nd August

"Nasty Girls"
Three rounds for time:
50 Squats
7 Muscle Ups
10 Hang Cleans M60kg/W40kg

Cann't muscle up yet! Sub 3 ring dips and 3 ring pullups for each muscle up.

Remember NO GROUP WORKOUT TODAY we run tomorrow

Friday 1st August

For time:
10 Cleans, Run 200m
9 Cleans, Run 200m
8 Cleans, Run 200m
etc...until you get to
1 Clean , Run 200m


Clean = 1/2 Body Weight, so if you weight 70kg you would clean 35kg

Thursday 31st July

REST DAY

Wednesday 30th July

"Helen"
3 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 29th July

Max rounds in 20 minutes
Run 200m
10 Double unders

With only five days to go to the Townsville Running Festival,you must check out this link http://media.crossfit.com/cf-video/CrossFitEndurance_WhyPose.wmv

Monday 29th July

"CrossFit Total"

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

Post total to comments.

V-sit Holds @ Monday nights skills session

Sunday 27th July

REST DAY

Saturday 26th July

Team Workout
100 x Benchpress per team member eg team of 5 would have 500 reps followed by
6000m row, 500 squats and 15 run laps.

The task had to be completed as a team with each person doing as many bench press as they could before moving on to the rower, squats, run or spotting.

Friday 25th July

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Thursday 24th July

Five rounds for time:
50 Double unders
15 Ring Dips

Wednesday 23rd July

REST DAY

Tuesday 22nd July

Shoulder press 5-5-5-5-5
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1

Monday 21st July

Row 2km


This is for a PR , row an easy 2km. Recover then go again as hard as you can

Sunday 20th July

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 19th July

REST DAY
For those who workout at Home.

For those how, or would like to join in with workouts group, we meet for a 7am workout at Tony Ireland Stadium @ Riverway.

Friday 18th July

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Post rounds completed to comments

Thursday 17th July

Four rounds for time:
Run 400m
Deadlift x10 reps M 55kg/40kg

Wednesday 16th July

Back Squat
5-5-5-5-5

Tuesday 15th July

REST DAY

Monday 14th July

"Cindy"
Max rounds in 20 Minutes:
5 Pullups
10 Pushups
15 Squats

Sunday 13th July

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

Saturday 12th July

"Tyred in the Park"

Friday 11th July

REST DAY

Thursday 10th July

"Frindy"
3 rounds for time:-
10 x Thruster, 42kg/30kg
then 5 rounds of Cindy
[5 pullups, 10 pushups, 15 squats]

Wednesday 9th July

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

Post time to comments.

Tuesday 8th July

Run 5 x 300m
Rest 2 minutes between efforts

Monday 7th July

REST DAY

Sunday 6th July

Squat Clean and Jerk, 30 reps M70kg/F50kg

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Saturday 5th July

For time:
Run 400m
21 Wall ball Shot 20lb/14lbs
Run 400m
15 KB Swings 24/16kg
Run 400m
21 Box Jumps 22inch/18inch

Friday 4th July

REST DAY

Saturdays group workout will be at Tony Ireland Stadium and start at 7am

Thursday 3rd July

Five rounds for time:
Run 400m
50 Squat
30 Back Extensions

Wednesday 2nd July

For time:
Run 800 meters
21 Wall balls
15 Ring Dips
Run 400 meters
18 Wall balls
12 Ring Dips
Run 200 meters
15 Wall balls
9 Ring Dips
Run 100 meters
12 Wall balls
6 Ring Dips

Tuesday 1th July

For time:
10-9-8-7-6-5-4-3-2-1
Deadlift m80kg/w50kg
Wall Ball Shot m9kg/w6kg

Monday 30th June

REST DAY