Wednesday, April 30, 2008

 

Thursday 1st May


REST DAY

# posted by FiCFNQ @ 10:06 PM 0 comments
 

Wednesday 30th April

Do One round each of
Tabata Pullups (8 intervals 20 second on:10 seconds off),
Tabata Pushups
Tabata Situps
Tabata Squats
Between rounds you have 3 minutes to run 350m you can then rest for what ever time is left of the 3 minutes before starting the next exercise

Your score is the sum total of all intervals.
PS the faster you run the more rest you get.

# posted by FiCFNQ @ 10:16 AM 0 comments

Monday, April 28, 2008

 

Tuesday 29th April


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

Originally named after Seal Jason Dale Lewis. Today we do it also in honour of Australian Lance Corporal Jason Marks, 27, killed in a firefight with the Taliban on Sunday night.

# posted by FiCFNQ @ 2:58 PM 0 comments
 

Monday 28th April


"Lynne"
5 rounds for max reps
Bodyweight bench press
Pullups

Transfer as quickly as you can to pullups once you rack the bench press.
Rest 3 minutes between rounds

# posted by FiCFNQ @ 9:55 AM 1 comments

Saturday, April 26, 2008

 

Sunday 27th April


REST DAY

# posted by FiCFNQ @ 10:30 PM 0 comments
 

Saturday 26th April


"Carla'
5 Rounds for time
400m run
30 KB Deadlifts m24kg/w16kg pair
30 Situps

# posted by FiCFNQ @ 12:07 PM 3 comments

Thursday, April 24, 2008

 

Friday 25th April



To honour the fallen and those who have served, do a hero workout today.
Here is one of our favourites at CrossFitNQ

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.

# posted by FiCFNQ @ 9:24 PM 1 comments
 

Thursday 23rd April


"Helen"
For time:
3 Rounds
400m Run
21 KB Swing M24/w16kg
12 Pullups

# posted by FiCFNQ @ 12:01 PM 0 comments

Wednesday, April 23, 2008

 

Wednesday 23rd April


REST DAY

# posted by FiCFNQ @ 9:47 PM 0 comments
 

Tuesday 22nd April


For Time:
30 KB snatch Right Arm
30 KB Snatch Left Arm

Men use 24kg /women 16kg

# posted by FiCFNQ @ 9:19 PM 0 comments

Tuesday, April 22, 2008

 

Monday 21st April


Back Squat
5-5-5-5-5


Post loads to comments

# posted by FiCFNQ @ 9:44 PM 2 comments

Saturday, April 19, 2008

 

Sunday 20th April


"Fran"
For Time:
21-15-9
Thursters M43kg/W30kg
Pullups

# posted by FiCFNQ @ 7:16 PM 0 comments

Friday, April 18, 2008

 

Saturday 19th April


REST DAY

For those coming to the 7am Group workout we will meet at Gate 3, Tony Ireland Stadium @ Riverway

# posted by FiCFNQ @ 11:14 AM 0 comments
 

Friday 18th April


"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

# posted by FiCFNQ @ 10:56 AM 0 comments

Thursday, April 17, 2008

 

Thursday 17th April


Five rounds for time:
Run 200m
5 Knees to Elbows
20 box Jumps

# posted by FiCFNQ @ 1:04 PM 2 comments
 

Wednesday 16th April

"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

# posted by FiCFNQ @ 12:58 PM 1 comments

Tuesday, April 15, 2008

 

Tuesday 15th April


REST DAY

# posted by FiCFNQ @ 4:49 PM 0 comments
 

Monday 14th April


For time:
21-15-9
20kg Thrusters
Burpees

# posted by FiCFNQ @ 4:33 PM 2 comments
 

Sunday 13th April


Split Jerk
1-1-1-1-1

# posted by FiCFNQ @ 4:31 PM 1 comments

Sunday, April 13, 2008

 

Saturday 12th April

Run 10km
or
Tyred in the Park

# posted by FiCFNQ @ 7:45 AM 0 comments

Friday, April 11, 2008

 

Friday 11th April


REST DAY

# posted by FiCFNQ @ 1:16 PM 0 comments

Thursday, April 10, 2008

 

Thursday 10th April


Ten Rounds for time:
10 Hang Squat Cleans
10 Pushups

# posted by FiCFNQ @ 1:57 PM 2 comments
 

Wednesday 9th April


"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

# posted by FiCFNQ @ 12:44 PM 1 comments
 

Tuesday 8th April

How many rounds can you complete in 20 minutes of:
150m Farmers carry M24lb/W16kg KBs
10 Pressing Snatch Balance
5 Pullups

# posted by FiCFNQ @ 12:39 PM 0 comments

Tuesday, April 08, 2008

 

Monday 7th April


REST DAY

# posted by FiCFNQ @ 1:13 PM 0 comments
 

Sunday 5th April


"CrossFit Total"

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

Post total to comments.

# posted by FiCFNQ @ 12:59 PM 0 comments

Friday, April 04, 2008

 

Saturday 5th April

Castle Hill for time:
If you have a 10 or 20lb weight vest wear it.

# posted by FiCFNQ @ 10:22 AM 1 comments
 

Friday 4th April

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

No GHD, use a bench and the Lat Pulldown

# posted by FiCFNQ @ 10:19 AM 0 comments

Thursday, April 03, 2008

 

Thursday 3rd April


REST DAY

The result of Lucy Vs Barbara

# posted by FiCFNQ @ 3:17 PM 0 comments
 

Wednesday 2nd April


How many rounds can you complete in 20 minutes of
400m Run
5 Pullups
10 Pushups
15 Squats

Post number of rounds completes to comments

# posted by FiCFNQ @ 3:09 PM 1 comments

Tuesday, April 01, 2008

 

Tuesday 1st April

"Koala Bear"
For Time:
1 Pushup
1 Renegade Row, each arm
10 Thrusters
2 Pushups
2 Renegade Row, each arm
10 Thrusters
3 Pushups
3 Renegade Row, each arm
10 Thruster
etc
Using a pair of dumbbell equalling 25% of your body weight
Continue increasing by one rep each time till you reach 10 pushups and renegade rows each arm finish off with 10 thrusters

# posted by FiCFNQ @ 10:21 PM 0 comments
 

Monday 31st March


"Fran"

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

Post time to comments.

# posted by FiCFNQ @ 10:03 PM 1 comments

This page is powered by Blogger. Isn't yours?