Wednesday 1st April 2009

REST DAY


@ CFNQ working on skills and drills for Muscle-up, Handstand Pushups and Kipping Pullups

Tuesday 31st March

Swinging Kelly
Five rounds for time:
Run 400m
30 Box Jumps
30 Kettlebell swings

Monday 30th March 2009

AMRAP in 20 minutes:
Run 400m
7 Deadlifts 100kg

Post time to comments

Sunday 29th March 2009

Five rounds for time
15 Burpees
15 Pullups

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Saturday 28th March 2009

REST DAY
@ CFNQ Team workout
200 Pullups
300 Pushups
400 Pushups
500 Squats

Friday 27th March 2009

21 KB swings 24/16kg
21 Burpees
Run 200m on sand
15 KB swings 24/16kg
15 Burpees
Run 200m on sand
9 KB swings 24/16kg
9 Burpees
Run 200m on sand

If running on normal ground eg not on the beach run 400m

Todays 6am session will be a Strand Session, rather than the hill, meeting at the Pullups Bars between the Playground and water park for a 6am start

Thursday 26th March 2009

"Nate"
As many rounds as possible in 20 minutes
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings


In honor of Chief Petty Officer Nate Hardy, First posted 12 February 2008

Wednesday 25th March 2009

Four rounds for time:
Run 400m
Row 500m

Please note NO 6:30pm Group session tonight. 6am and 5:30pm sessions are as normal

Tuesday 24th March 2009

REST DAY

@ CFNQ working on Clean & Jerk technique

Monday 23rd March 2009

"Cindy"
AMRAP in 20 minutes of:
5 Pullups
10 Pushups
15 Squats

Sunday 22nd March 2009

4 rounds for time of:
21 Burpees
Run 400 meters

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Second Hand Kettlebell $80
New 20KG Dumbbell $98

Being given a C2 in working order and two Giant tyres, PRICELESS.

A Big THANKYOU,thankyou,thankyou!
we will use them for Good......hard training

Saturday 21st March 2009

Three Rounds for time:
800m run
10 Knee to elbows
20 Pullups
30 Wall ball Shot 20lb/14lb

Thanks to CFX for this little gem.

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Friday 20th March 2009

REST DAY

Maybe spend it hanging out with some friends.

Please note: NO 6am Hill session today

Thursday 19th March

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

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Wednesday 18th March 2009

Five rounds
for time:
400m Run
15 Thrusters 40kg

Tuesday 17th March 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
Walking Lunge 30m
6 Pull-ups
6 Sit-ups

Post time to comments.

Monday 16th March 2009

REST DAY

@ CFNQ , Handstand skills/drills and "Running Dianne" for those who rested yesterday

Sunday 15th March 2009

For time:
"Running Diane"
21 Deadlift 100kg
21 Handstand push-ups
Run 400m
15 Deadlifts 100kg
15 HAndstand Pushups
Run 400m
9 Deadlifts 100kg
9 Handstand Pushups
Run 400m

Saturday 14th March 2009

Conga Line : Bench Press & Pullups

This is a team
"Lynne"
5 rounds for max reps
Bodyweight bench press

There is NO time component to this WOD
Workout is scored by adding each teams total reps

First person does as many rep of bench without racking or resting on the chest, then without rushing goes to the pullups bar and completes a max set of pullups. As the first athlete completes their last bench rep the second takes there place. On finishing both the bench and pull up reps the athlete goes to the end of the line. The bench is never open for more than a few seconds and no one begins there pullups until the athlete ahead drops from the bar

Friday 13th March 2009

For time:
Castle Hill (2.9km up/2.9km down)
If you have a 10kg weight vest wear it.

No hill
Run 5km

Thursday 12th March 2009

REST DAY
@ CFNQ
CrossFit Total

Wednesday 11th March 2009

For time:
Row 1000m
Then seven rounds of
5 Hang Power Cleans
5 Dead Hang Pullups

Tuesday 10th March

For time:
Run 600m
5 Burpees
Run 400m
10 Burpees
Run 200m
20 Burpees
Run 100m
30 Burpees

Monday 9th March 2009

AMRAP 20 minutes
40kg Thruster, 5 reps
40kg Hang Power clean 7 reps
40kg SDHP, 10 reps

Sunday 8th March 2009

Rest Day

Saturday 7th March

Fight Gone Bad
3 rounds ( 1 minute per exercise)

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Friday 6th March

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Thursday 5th March 2009

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Complete all reps of each exercise before moving to the next

Wednesday 4th March

REST DAY

Practice snatch technique or catchup on a missed workout

Tuesday 3rd March 2009

"Helen"

Three rounds for time:
Run 400 meters
21 Kettlebell swings 1.5 pood (or 25kg DB swing)
12 Pull-ups

Post time to comments.

Monday 2nd March 2009

6 Rounds for time:
25 Back Extensions
25 Sit-ups
Run 400 meters