Friday, August 29, 2008

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


Wednesday, August 27, 2008

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, August 26, 2008

Monday, August 25, 2008

Monday 25th August


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

Post time to comments.

Friday, August 22, 2008

Saturday 23rd August

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

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, August 21, 2008

Wednesday, August 20, 2008

Tuesday, August 19, 2008

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.

Saturday, August 16, 2008

Monday 18th August

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

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.

Friday, August 15, 2008

Saturday 16th August


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, August 14, 2008

Thursday 14th August

For time:
Box Jumps M24/F20inch
KB Swings M24kg/F16kg

Use the same Kettlebell for swings and Sumo Deadlift High Pull

Wednesday, August 13, 2008

Wednesday 13th August

"CrossFit Total"

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

Post total to comments

Monday, August 11, 2008

Monday 11th August

Five rounds for time:
1 rope climb
50 Squats

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

Saturday, August 09, 2008

Saturday 9th August

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

Score by total reps

Friday, August 08, 2008

Friday 8th August


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

Thursday, August 07, 2008

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, August 05, 2008

Tuesday 5th August

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

Record weight used and time in comments

Sunday, August 03, 2008

Monday 4th August


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