Tuesday, March 31, 2009

Wednesday 1st April 2009


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

Monday, March 30, 2009

Tuesday 31st March

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

Sunday, March 29, 2009

Friday, March 27, 2009

Saturday 28th March 2009

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

Thursday, March 26, 2009

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

Wednesday, March 25, 2009

Thursday 26th March 2009

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

Tuesday, March 24, 2009

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

Monday, March 23, 2009

Sunday, March 22, 2009

Saturday, March 21, 2009

Sunday 22nd March 2009

4 rounds for time of:
21 Burpees
Run 400 meters

Post time to comments

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

Friday, March 20, 2009

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.

Post time to comments

Thursday, March 19, 2009

Friday 20th March 2009


Maybe spend it hanging out with some friends.

Please note: NO 6am Hill session today

Wednesday, March 18, 2009

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

Post time to comments

Tuesday, March 17, 2009

Monday, March 16, 2009

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


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

Saturday, March 14, 2009

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
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

Wednesday, March 11, 2009

Tuesday, March 10, 2009

Tuesday 10th March

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

Friday, March 06, 2009

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.

Wednesday, March 04, 2009

Thursday 5th March 2009

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


Practice snatch technique or catchup on a missed workout

Monday, March 02, 2009

Tuesday 3rd March 2009


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