Saturday 30th August

In teams of three
200 Pullups
300 Push ups
400 Situps
500 Squats

Rules: only two people working at any one time to achieve the totals as a team.

Friday 29th August

Over Head Squats 10-10-10-10-10 reps

Post loads to comments.

Thursday 28th August

REST DAY

Wednesday 27th August

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments.

Tuesday 26th August

AMRAP in 20 minutes:
400m Run
25 Situps
25 Back Extensions

Monday 25th August

"Angie"

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

Post time to comments.

Sunday 24th August

REST DAY

Saturday 23rd August

Three rounds of:
Row (cal)
Thruster 35kg/20kg (reps)
Dead Lifts 42kg/30kg(Reps)
Kettlebell Swings 24kg/16kg(Reps)
Pullups

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 five-minute round from which a one-minute break is allowed before repeating. 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.

Add your points and post them to comments

Friday 22nd August

"Nordic Helen"

Three rounds for time:
Row 500 meters
21 Kettlebell Swing M24kg/W16kg
12 Pull-ups

Post time to comments.

Thursday 21st August

AMRAP in 20 minutes:
15 Dumbbell Thrusters
Run 350m

Wednesday 20th August

REST DAY

Check out this "What is CrossFit?" vid from CrossFit North

Tuesday 19th August

"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.

Monday 18th August

Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups

Haven't got a muscle up yet! Check out a few progressions from Brand X

Post time to comments.

Sunday 17th August

For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Post time to comments.

Saturday 16th August

REST DAY

Unless of course you have been very wicked and joined us for the 7am Saturday Park Session.

Check comments for the workout and results

Friday 15th August

Three Rounds for time:
50 Double unders
50 Hip Extensions
50 GHD Sit-ups

Thursday 14th August

For time:
21-15-9
Box Jumps M24/F20inch
KB Swings M24kg/F16kg
KB SDHP

Use the same Kettlebell for swings and Sumo Deadlift High Pull

Wednesday 13th August

"CrossFit Total"

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


Post total to comments

Tuesday 12th August

REST DAY

Monday 11th August

Five rounds for time:
1 rope climb
50 Squats

Don't have access to a rope, sub 15 towel pullups

Sunday 1th August

Run 5km
or
Row 6000m

Saturday 9th August

"Tabata You Gotta Be Kidding Me"
Wall-Ball M20lb/w14lb
Pullups
Squats
Sumo Deadlift High Pull M35kg/W 21kg

Score by total reps

Friday 8th August

REST DAY

Tomorrows Group Workout is at Tony Ireland Stadium starting at 7am

Thursday 7th August

Three Rounds for time:
40 Push press M30kg/F20kg
30 Squats
20 Ring Dips
10 Double Unders

Wednesday 6th August

Bye, Bye Kim who had her last training session (for now) with CrossFit North Queensland today.
She leaves us to study on the Sunshine Coast.

Lee she should be knocking on your door soon.

All the best Kimmy from everyone at CrossFit NQ and keep training hard.

Tuesday 5th August

For time;
30 x Kettlebell Snatch, each arm (60 in total)

Record weight used and time in comments

Monday 4th August

REST DAY

Sunday 3rd August

Run 10km







Great Effort for all those who competed in the Running festival today. Dont forget to check the Townsville bulletin for your offical times, tomorrow Monday 4th August
or check http://www.townsvilleroadrunners.com.au