Thursday, December 31, 2009

Friday 1st January 2010


Snatch 1- 1 -1 -1 -1 -1 -1 reps

Post loads to comments.

Classes are back to normal timetable

Wednesday, December 30, 2009

Thursday 31st December 2009

AMRAP in 20 min
2 Muscle- ups
4 Handstand pushups
8 Kettlebell swings 2 pood

Workout at The Box at 6:15pm today, all welcome.

Wednesday 30th December 2009

Row 5km

post time to comments

REMEMBER 6am and 9:30am classes only TODAY
6am tomorrow.

Monday, December 28, 2009

Tuesday 29th December 2009

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 20kg/15kg dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Sunday, December 27, 2009

Monday 28th December 2009


Five rounds for time:
15 DB split cleans 20/15kg
21 pullups

Saturday, December 26, 2009

Sunday 27th December


The Box will be open 8:30-10am for people to come in and catch up on a missed WOD and work off some Christmas cheer

Thursday, December 17, 2009


Normal time table till 22nd December
Please note the following changes to Group Classes
WEDNESDAY 23rd 6am & 9:30am classes only “The Box” closes at 11:30am
THURSDAY 24th 6am class only “The Box” closes at 8:20am
SUNDAY 27th 8:30 -10am OPEN BOX
TUESDAY 29th 6am & 5:45pm Classes
WEDNESDAY 30th 6am & 9:30am classes only
THURSDAY 31st 6am class only

Friday December 25th 2009


150 burpees for time

Thursday 24th December 2009

Todays WOD is from CrossFit Territory

For time;
21 60kg Dead­lift
21 Burpees
500m Row

15 60kg Front Squat
15 Pull ups
50 dou­ble unders

9 60kg Clean and Press
9 Knees to Elbows
400m run

Post time and comments.
And read the story behind this catagory 5 Wod

Wednesday 23rd December 2009

For time:
5 rounds
15 x Hang Power Clean 50kg/35kg
400m run

Please remember ther is NO 5:30pm class TODAY 23rd or Tomorrow 24th,
6am Today and Tomorrow and 9:30am Today ,classes are as normal

Tuesday 22nd December 2009

For time:
Walking lunge 30m
21 Pull-ups
21 Sit-ups
Walking lunge 30m
18 Pull-ups
18 Sit-ups
Walking lunge 30m
15 Pull-ups
15 Sit-ups
Walking lunge 30m
12 Pull-ups
12 Sit-ups
Walking lunge 30m
9 Pull-ups
9 Sit-ups

Monday 21st December 2009

Find your 1RM for Overhead Squat
Deadlift 5-5-5

Sunday 20th December 2009


"The Box" will be Open 8:30am -10am if people want to come in and catch up on a missed WOD

Bye Bye Miss Bianca. And good luck with the new job down south. Make sure you come back and visit

Saturday 19th December 2009

7 Rounds
15 x Weighted Lunges (Each Leg) 20kg/15kg
15 x Kettlebell Swings 24kg/16kg
15 x Push Ups
Post Time to Comments

Thanks to CrossFit Coronado for the WOD, compare to 23rd may 2009

Friday 18th December 2009

Swimming WOD
AMRAP in 20min
100m kick( no fins)
100m pull
100m swim
Record rounds and fractions

Wednesday, December 16, 2009

Tuesday, December 15, 2009

Wednesday 16th December 2009

8 rounds per exercise of 20 sec work/ 10 seconds rest
Box Jumps
Row ( cals)
Body Rows

1 minute rest between exercises

Score by total reps for each exercises.

Monday, December 14, 2009

Sunday, December 13, 2009

Monday 14th December 2009

AMRAP 20 minutes
5 Thruster 40kg/30kg
7 Power clean 40/30kg
10 SDHP, 40/30kg

Johan (and Jenny)from CrossFit Kalmar(Sweden) droped in for a WOD

Saturday, December 12, 2009

Monday, December 07, 2009

Saturday 12th December 2009

1 Round for time
80m tyre flip (110kg)
500m row
400m farmers carry 2x 24kg males/2x16kg females

Max burpees in 5 min, if you get to 50 before that time you can stop early

Compare WOD to 11th July 2009

Friday 11th December 2009

10 Rounds for time
40 m Run
10 DU
5 40kg OHS

post time to comments

Running form at " Red Track" this afternoon

Thursday 10th December 2009

For time:
Ring Dips

Post time to comments.
Compare to 19th October 2009

Wednesday 9th December 2009

5-5-5 reps
Back Squats
Shoulder Press

The goal here is to improve your technique on these exercises, not to max out
DO NOT increase your weight if your form breaks down at any point

2 rounds for time:
20 Wall ball pushpress 20/14lbs
20 BOx Jumps 24/20 inch

Tuesday 8th December 2009

5 rounds for time:
40m Lunges
9 GHD situps
21DB Thrusters 15kg/10kg pair
Run 200m

Post time to comments

Sunday, December 06, 2009

Monday 7th December 2009

AMRAP in 15 min
300 skips
10 ring dips

post rounds completed to comments

Saturday, December 05, 2009

Sunday 6th December 2009


Today for Juliens last day with us, he dropped in for a catch up WOD, before heading down south. All the best for the next stage of your life Jules, come back and visit us anytime.

Friday, December 04, 2009

Saturday 5th December 2009

Lumberjack CrossFit lost 4 soldiers and had 11 wounded in the Nov 5th shootings at Fort Hood. On Dec 5th, we have a chance to show our support for them by doing the "Lumberjack 20", in honor of those men and women who were killed. It will be the first Hero WOD for multiple people.

"Lumberjack 20."
20 Deadlifts (125kg)
Run 400m
20 KB swings (32kg)
Run 400m
20 Overhead Squats (52.5kg)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Learn more here.

Thursday, December 03, 2009

Friday 4th December 2009

Bottom to Bottom
Tabata Squats
8 sets of 20 seconds work and 10 seconds rest for a total of 4 minutes. Rest is in the bottom of the squat position.

Don't let the hamstrings go during "rest".

Record scores for all sets in comments.

Track work this afternoon at sports reserve SMS Fiona for details

Wednesday, December 02, 2009

Thursday 3rd December 2009

3 rounds for time
400 m run
21 x Kettlebell swing 24kg/16kg
12 Pull-ups

Tuesday, December 01, 2009

Wednesday 2nd December 2009

5 Rounds
5 reps BW Front Squat
Max pull-ups.

Record load and pullup reps per round,
There is no time component for this workout but you must move from front squats to pullups in 30 seconds or less,
Rest as needed between rounds.

Monday, November 30, 2009

Tuesday 1st December


100 Day Ring Dip Challenge starts today, the rules are simple
Each day increase by 1 dip
Day 1 = 1 dips
Day 2 = 2 dips
Day 50 = 50 dips
Day 100 = 100 dips

If you miss a day you can make it up the next day.
You can use as many sets as required to make up your daily total
Ring dips done in a WOD do not count in you total for day 1 to 50 day 51 onward they can be included

Who's In??

Sunday, November 29, 2009

Tuesday, November 24, 2009

Saturday 28th November 2009


Run 5km for time

And Just a Reminder Monday 30th Novembers classes will be at The Townsville Sports Reserve aka "Red Track"

Friday 27th November 2009

Todays 6am WOD will be at The Box

AMRAP in 20 minutes
25 burpees
15 rep BW Back Sqaut

Thursday 26th November 2009

7 rounds for time:
5 Pullups
10 Thrusters 20kg
15 Double Unders

Wednesday 25th November 2009

For time
5 rounds
50 KB swing 24kg/16kg
25 box jumps 24/20 inch

Monday, November 23, 2009

Tuesday 24th November 2009

With a continually running clock do on pull-up the first minute, two pull-ups the second minute 3 pull-ups the third….
continue as long as you are able

Post round completed to comments

Sunday, November 22, 2009

Monday 23rd November 2009

Pose Running Drills

Followed by

100m @ 94
100m @ 95
100m @ 96
100m @ 96
400m @ 91

then just for fun
100m @ 91
100m @ 96
100m @ 101
100m @ 111

Saturday, November 21, 2009

Sunday 22nd November 2009


The box will be open from 9am -10am if people want to come in and catch up on a WOD they missed during the week.

Also dont forget Monday 23rd we will be training at "The Red Track" Townsville Sports Reserve for all sessions, SMS Fiona 0423 110 175 for details if you plan to attend

Friday, November 20, 2009

Saturday 21st November 2009

Reverse "Fran"

AKA “Narf”
For time:
9 Pullups
9 Thrusters
15 Pullups
15 Thrusters
21 Pullups
21 Thrusters

Thursday, November 19, 2009

Friday 20th November 2009

"Death by 10 meters":
10 meters on the min.
Every minute, add 10 meters until cannot complete required distance within the minute. ...

Monday, November 16, 2009

Thursday 19th November 2009

Complete as many rounds in 20 minutes as you can of:

65 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments.

PLEASE NOTE Tomorrows(Friday pm) run technique at Red Track will start at 5pm

Wednesday 18th November 2009

For time:
Body weight DL
400m Row

Thankyou Al from CFX for this workout
Compare to 8th April

Tuesday 17th November 2009

"Runny Cindy"
WOD # 1 CrossFit Level 1 Cert Santa Cruz Feb 10-13th 2006

For time
Three Rounds
Run 600m
followed by 5 cycles of
5 pullups
10 pushups
15 Squats

Sunday, November 15, 2009

Friday, November 13, 2009

Saturday 14th November 2009

In Memory of
"Jason Marks"
3 rounds for time
21 Pullups
15 Push press 60kg
9 deadlifts 100kg
Run 400m

compare to 27th April 2009

Friday 13th November 2009

Great Basin (USA) Regional Qualifiers WOD #1
For time:
5 Snatch
100 m Sandbag carry
4 Snatch
100 m Sandbag carry
3 Snatch
100 m Sandbag carry
2 Snatch
100 m Sandbag carry
1 Snatch

Rx'd weights Snatch 61kg/ 43kg,Sand Bag Carry 40kg/30kg
But of course scale as required

Compare to April 23rd 2009

Video of todays pm runs, this is our starting point guys and girls, now the work begins

Tuesday, November 10, 2009

Thursday 12th November

CrossFit Newcastle Meet WOD#3
For time;
Pull-ups, Chest to bar
Toes to bar

Wednesday 11th November 2009


At the 11th hour
of the 11th day,
of the 11th month...

We will remember them
Lest We Forget

Three Rounds for time:
400m Run
21 Kettlebell swings (24kg)
15 Knees to Elbows
9 Ring Dips

With heavy hearts we ded­i­cate todays work­out to Private Benjamin Ranaudo, killed in Afghanistan on July 18th by a IED. Ben trained with us at CFNQ before being deployed he was "B1" on the score board because he started training with us at the same time as another Ben. On this day of rememberance our prayers go out to his family, friends and girlfriend. As well as to the families of all those lost in war.

Monday, November 09, 2009

Tuesday 10th November

For Time:
Run 800m or Row 1000m
50 KB swings
25 situps
Run 600m or Row 750m
40 KB swings
20 Situps
Run 400m or Row 500m
30 KB swings
15 Situps

Thanks to The Cell, Perth for todays WOD, (rowing version)