Run 5km
Saturday, February 28, 2009
Friday, February 27, 2009
Saturday 28th Feb 2009
REST DAY @ CFNQ "Christine"
3 rounds for time:
500m row
12 BW Deadlifts
21 Box Jumps
Thursday, February 26, 2009
Tuesday, February 24, 2009
Monday, February 23, 2009
Tuesday 24th Feb 2009
REST DAY @ CFNQ
For time:
Row 500 meters
50kg Push press, 21 reps
Row 500 meters
50kg Push press, 18 reps
Row 500 meters
50kg Push press, 15 reps
Row 500 meters
50kg Push press, 12 reps
Post time to comments.
Saturday, February 21, 2009
Friday, February 20, 2009
Saturday 21st Feb 2009
"Badger"3 rounds for time:
40kg Clean, 30 reps
30 Pull-ups
Run 800 meters
Post Results to Comments
Thursday, February 19, 2009
Friday 20th Feb 2009
REST DAY
*ATTENTION*
NO 5:30pm or 6:30pm sessions at the box today Friday 20th Feb.
I made a stuf up my flight times etc.
I will make it up to you guys another day.
See you all Saturday
Wednesday, February 18, 2009
Tuesday, February 17, 2009
Wednesday 18th Feb 2009
No Group Sessions at the Box today instead
For Time:
Castle Hill.
Post start location , route and time to comments
Monday, February 16, 2009
Monday 16 Feb 2009
Seven rounds for time of:
10, Sumo-deadlift high-pull 42kg
10 Ring dips
Post time to comments.
Sunday, February 15, 2009
Sunday 15th Feb
Just a reminder ther are no CrossFit Session @ the Box Wednesday 18th & Thursday 19th Feb
Classes for the coming week 16th-21st are as follows
Monday 6am, 5:30pm 6:30pm
Tuesday 6am
Wednesday Head up Castlehill in your own time, if your game
Thursday REST DAY
Friday 5:30pm
Saturday 7am
Classes for the coming week 16th-21st are as follows
Monday 6am, 5:30pm 6:30pm
Tuesday 6am
Wednesday Head up Castlehill in your own time, if your game
Thursday REST DAY
Friday 5:30pm
Saturday 7am
Friday, February 13, 2009
Saturday 14th Feb 2009
I hope you all have a "Fran"tastic Valantines Day"Fran"
Three rounds, 21-15- and 9 reps, for time of:
42kg/30kg Thruster
Pull-ups
"Fran, what a girl, she doesn't so much break your heart,as make it explode from your chest"
Post time to comments.
Friday 13th Feb 2009
For time:45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
Post time to comments.
Pic thanks to Hyperfit USA
Wednesday, February 11, 2009
Monday, February 09, 2009
Tuesday 10th Feb 2009
As Many Rounds as Possible in 20 Minutes of:
1 x Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
Power Clean Men 85kg, Women 42kg
The number of rounds of Cindy stays at 1 throughout....
The Reps for the Power Clean increases by one each round:
Round 1 = 1 Power Clean
Round 2 = 2 Power Cleans
Round 9 = 9 Power Cleans
Post Number of Rounds Completed to Comments
(Thanks to CrossFit Coronado, Via CrossFit Brisbane for the WOD)
1 x Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
Power Clean Men 85kg, Women 42kg
The number of rounds of Cindy stays at 1 throughout....
The Reps for the Power Clean increases by one each round:
Round 1 = 1 Power Clean
Round 2 = 2 Power Cleans
Round 9 = 9 Power Cleans
Post Number of Rounds Completed to Comments
(Thanks to CrossFit Coronado, Via CrossFit Brisbane for the WOD)
Monday 9th Feb
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Saturday, February 07, 2009
Sunday 8th Feb 2009
REST DAY
Watch out for crocodiles again! King tides due over the next few days and more rain,
Stay safe. "The Box" is still dry :)
Watch out for crocodiles again! King tides due over the next few days and more rain,
Stay safe. "The Box" is still dry :)
Thursday, February 05, 2009
Tuesday, February 03, 2009
Monday, February 02, 2009
Monday 2nd February 2009
"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.
Sunday, February 01, 2009
Sunday 1st Febuary 2009
AMRAP in 20 minutes
Row 500m
Max Rep Pullups
Post number of pull-ups completed for each round to comments.
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