Tuesday, December 30, 2008
Wednesday 31st December
Your choice of the Classic "Benchmark" Girls
http://www.crossfit.com/cf-info/faq.html#WOD0
Monday, December 29, 2008
Tuesday 30th December
Sunday, December 28, 2008
Monday 29th December
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Saturday, December 27, 2008
Sunday 28th December
"Angie"For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Friday, December 26, 2008
Saturday 27th December
Friday 26th December
Thursday, December 25, 2008
Thursday 25th December
MERRY CHRISTMAS
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Wednesday, December 24, 2008
Wednesday 24th December
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Tuesday, December 23, 2008
Tuesday 23rd December
12 Days of CrossFit, Tropical version
Just like the sone goes, perform 1 Double under, Then 2 Kettlebell Snatch and 1 Double under, Then 3 Burpees, 2 Kb Snatch and 1 double under, etc, continue like this throughtout the 12 Exercises
1 Double under
2 KB Snatch
3 Burpees
4 Pullups
5 Box Jumps
6 Wall ball Shots
7 KB swings
8 Walking Lunge steps
9 Pushups
10 Ab mat back extension
11 Situps
12 Broomstick Clean and Jerks
Just like the sone goes, perform 1 Double under, Then 2 Kettlebell Snatch and 1 Double under, Then 3 Burpees, 2 Kb Snatch and 1 double under, etc, continue like this throughtout the 12 Exercises
1 Double under
2 KB Snatch
3 Burpees
4 Pullups
5 Box Jumps
6 Wall ball Shots
7 KB swings
8 Walking Lunge steps
9 Pushups
10 Ab mat back extension
11 Situps
12 Broomstick Clean and Jerks
Monday, December 22, 2008
Monday 22nd December
Saturday, December 20, 2008
Sunday 21st December
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
Friday, December 19, 2008
Saturday 20th December
"Broomstick Mile"
All work,except runs,done with a PVC or Dowel
25 Backsquats
25 Front Squats
25 Over Head squats
Run 400m
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400m
50 Squat Cleans
Run 400m
50 Squat Snatch
Run 400m
All work,except runs,done with a PVC or Dowel
25 Backsquats
25 Front Squats
25 Over Head squats
Run 400m
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400m
50 Squat Cleans
Run 400m
50 Squat Snatch
Run 400m
Friday 19th December
Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions
Wednesday, December 17, 2008
Thursday 18th December
Wednesday 17th December
Run or Row 10km New shirts have arrived just in time for Christmas. They are made from Drytech polyester. The material wicks moisture away from the body to help keep you cool and is also quick drying. Available in XS-XL (oversized, so medium is large for most).They have mesh panels under the arms to help with evaporation as well as a printed Aussie Flag on the left-hand sleeve and CrossFit North Queensland on the back.
Tuesday, December 16, 2008
Tuesday 16th December
Sunday, December 14, 2008
Monday 15th December
Wednesday, December 10, 2008
Sunday 14th December
Saturday 13th December
Three rounds for time of:
50 "Flamo" Jumps
21 KB Sumo Deadlift High Pull 32kg
30 Pull-ups
50 "Flamo" Jumps
21 KB Sumo Deadlift High Pull 32kg
30 Pull-ups
Friday 12th December
Check out the christmas card we got from the Affiliate Team,
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Thursday 11th December
"Dianne lite"63 DB Deadlift
21 Pushups, feet elevated
45 DB Deadlifts
15 Pushups, Feet elevated
27 DB dealifts
9 Pushups, feet elevated
Wednesday 10th December
Monday, December 08, 2008
Tuesday 9th December
For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups
Monday 8th December
Sunday, December 07, 2008
Sunday 7th December
"Fran"
21-15- and 9 reps, for time of:
Thruster 43kg
Pull-ups
21-15- and 9 reps, for time of:
Thruster 43kg
Pull-ups
Friday, December 05, 2008
Saturday 6th December
Friday 5th December
"Helen"
Three rounds for time:
Run 400m
21 Kettlebell Swings 24/16kg
12 Pullups
Three rounds for time:
Run 400m
21 Kettlebell Swings 24/16kg
12 Pullups
Thursday, December 04, 2008
Thursday 4th December
"Michael"
3 Rounds for time:
800m Run
50 Back Extensions
50 Situps
Wednesday, December 03, 2008
Wednesday 3rd December
"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.
Tuesday 2nd December
REST DAY
Monday, December 01, 2008
Monday 1st December
