Sunday 30th November

Deadlift 3-3-3-3-3 reps

Saturday 29th November

5 x 500m row
3-4 mins rest between sets.

10 burpee penalty per round for times 10secs more than the first.

Friday 27th November

REST DAY

Thursday 27th November

"Cindy"
Max rounds in 20 minutes of:
5 Pullups
10 Pushup
15 Squats

Wednesday 26th November

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Tuesday 25th November

AMRAP in 10 Minutes:
10 Med ball Cleans 20lbs
10 Burpess (clap overhead while airbourne)

Monday 24th November

REST DAY

Put your feet up, rehydrate and checkout the new items at our cafe press store http://www.cafepress.com/crossfitnq

Sunday 23rd November

"Jackie"
For Time:
1000 meter row
50 x Thrusters 20kg
30 x Pull-ups

Saturday 22nd November

The "Don't forget to vote" workout

Row 500m
20 Ring Dips
40 KB Swing
60 Situps
80 Squats
Row 500m

Friday 21st November

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Thursday 20th November

REST DAY

Wednesday 19th November

5 Rounds for time:

15 Box Jumps
15 Pullups
15 Pushups

NEW SESSION Wednesday 6:30am @ PCYC
CrossFit Mummies, Strengthing session for pre and post natal women, bookings required

Tuesday 18th Novemeber

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Monday 17th November

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Sunday 16th November

REST DAY

Saturday 15th November

AMRAP in 20 minutes
5 Pullups
10 Med Ball Cleans
15 Box Jumps
20 Push Press

Friday 14th November

"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Congratulations Robin, for those who don't already know Robin made a clean sweep in her age group taking Gold in the 500m 1000m and 2000m events of Indoor Rowing at the Pan Pacific Masters Games held on the gold coast last week. You Go Girl!

Thursday 14th November

Five Rounds for time:
15 Hang Squat Cleans M43kg/F30kg
400m Run

Wednesday 13th November

REST DAY

Tuesday 11th November

AMRAP in 20 minutes
15 Squats
20 Situps
10 Striders
5 Pullups

Monday 10th November

10 Rounds
for reps
30 sec max reps Wall Ball 20/14lb
30 sec max reps Box Jumps 24/18 inch
1 minute rest

Sunday 9th November

Power clean 1-1-1-1-1-1-1 reps

Saturday 8th November

REST DAY

Friday 7th November

Four rounds for time
Run 400m
50 Squats

Thursday 6th November

5 Rounds for time:
5 Deadlift m125kg/f84kg
10 Burpees (with clap overhead while airborne)

Wednesday 5th November

"Mikael"

For time:
Run 800 meters
50 Back Extensions
50 GHD Sit-ups
Run 800 meters
50 Back Extensions
50 Kness to Elbows
Run 800 meters
50 Back Extensions
50 Ab Mat Situps

Tuesday 4th November

REST DAY

Monday 3rd November

With a continuously running clock do one 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.

Sunday 2nd November

Thruster 1-1-1-1-1-1-1 reps

Post loads to comment.