Tuesday, April 28, 2009

Saturday 2nd May

Clean 60/42.5kg
Ring Dips

Friday May 1st

Todays workout will be on The Strand at 6am.
Meeting at the Beach Volley Ball courts, Rock Pool end stinger net.
BYO Kettlebells if you have them

It's Kimmy's birthday today and this workout is her Present to Us

Five Rounds for time:
5 Single arm swings right
5 Single arm swings Left
5 KB Snatch right
5 KB Snatch Left
10 Burpees

Thursday 30th April 2009

"Beep Test"
followed by

AMRAP in 10 minutes
50 Skips
Run 200m

Friday, April 24, 2009

Wednesday 29th April 2009

Remember there are road works out the front of the box, watch your step, they are/have taken away our driveway

Five rounds for time:
12 Deadlift 70kg/50kg
9 Hang Power cleans 70kg/50kg
6 Push Jerk 70kg/50kg

Tuesday 28th April 2009

"Eight Ball" from CFX
8 rounds
2 MU
10 Pushups
15 Squat
200m run

You have 4 minutes to complete each round.
If you fall behind , keep working, but you will be "behind the 8 ball"

Monday 27th April 2009

Compare to 31st Jan 2009

Monday, April 20, 2009

Sunday 26th April 2009

Workout thanks to CFB

Front Squat 5-5-5-5-5
Max pull up between sets
record loads and total pullups to comments

ANZAC DAY Saturday 25th April

Lest We Forget

There will be no Class at The Box today
However there will be a Class Sunday 26th at 8am

Friday 24th April 2009

5 rounds for time:
Run 400m
30 deadlifts (pair of 24kg/16kg KB)
30 Situps.

Thursday 23rd April 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

Wednesday 22nd April 2009

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.

Compare to 28th December 2008

Tuesday 21st April 2009


@ CFNQ Cindy with power cleans for those that missed it sunday

Saturday, April 18, 2009

Monday 20th April 2009

Sunday 19th April 2009

AMRAP in 20 Minutes of:

1 x Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
Power Clean Men 70kg, 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: compare to 10th Feb 2009

The Box will be open today 8:45am - 10am if people want to come in and do the WOD or catch up an a missed workout

Friday, April 10, 2009

Saturday 18th April 2009

AMRAP in 20 minutes
5 Pullups
10 Med Ball Cleans
15 Box Jumps
20 Push Press

Compare to 15.11.08


The McDonalds Mothers Day Classic is on again on Sunday the 10th of May 2009. 5.5km Fun Run around the Ross River. Feel free to bring the kids along

CrossFit North Queensland/FinomenalFitness will be entering a team in this years relay for life we need a minimum of 10 max 15 to make a team.
30th /31st May

Please post your name in comments if you want to be part of the team or let Fiona know

For those who are after more of a challenge The Sportsco King and Queen of the Castle is on again the same weekend as Relay for Life on Sunday the 31st of May 2009. 10km from Tobruk Pool to the top of Castle Hill and back down again.
Or in CrossFit terms 10km for time with a bloody big hill in the middle

Friday 17th April 2009


Post a caption to comments

6am Castle Hill walk with weight vest,BYO Vest if you have one.
Meeting crn Kennady and Alexandra st at 5:55am

Thursday 16th April 2009


Three rounds for time:
Run 400 meters
21 Kettlebell swings 24/16kg
12 Pull-ups

Post time to comments.

Wednesday 15th April 2009

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Tuesday 14th April 2009

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Monday 13th April 2009


Work on skills or catch up on a missed workout if you rested yesterday

All classes as normal today

Sunday 12th April 2009

5 Rounds for time:
400 meter run
15 Overhead squat 42.5kg/30kg

Wishing everyone a Happy and Safe Easter, as my gift to you The Box will be open today from 8:30am-10am you can come in and do the WOD, practice your skills or catch up on a missed workout.

Saturday 11th April

4 rounds:
run 400m
15 thrusters 40/30kg
15 pull-ups

Thursday, April 09, 2009

Friday 10th April


The box will be Open Easter Saturday and Monday with the normal Timetable

Run 5km for time

Wednesday, April 08, 2009

Thursday 9th April 2009


@ CFNQ "Mary"
AMRAP in 20 min
10 Single leg squats(alternating legs)
15 Pullups

Post results to comments

Tuesday, April 07, 2009

Wednesday 8th April

For time:

Body weight Deadlifts
400m Row

Thankyou Al from CFX for this workout

Tuesday 7th April 2009

WOD 1 Australasian Games Trials

Three rounds:
10 Clean & Jerk 60kg/40kg
15 Ring Dips
20 KB swings 24kg/16kg

Monday, April 06, 2009

Monday 6th April 2009

For time:
Box Jumps
Run 600m

The Crossfit Games Qualifiers were held over the weekend at CFX and showed some amazing athletes, amazing results and amazing community.

Mick and his team of volunteers did an awesome job.
I would like to send a big thanks Tom my counter, judge, coach and shadow for the workouts. And to Nat for letting me sleep on her floor on Saturday night so i could get to the Sand Dunes on time.
Big Kudos to the four competitors who will head over to the USA in July for the Crossfit Games.

The Top 2 male and female placings were:-

1. Steve Willis CrossFit Effects (CFX)Sydney
2. Chris Hogan: CrossFit Melbourne

1. Tamaryn Venter (CrossFit New Zealand)
2. Nadine Burns: Ignite Fitness (Sydney)

Sunday 5th April


Second day of the Australasian CrossFit Games Regional Trials

Cronulla Sand Dune Run
3 and a bit laps of the dune up across down and back up

PS This pick only shows the top half of the dune,and those little things that look like ants.....they are people.

Friday, April 03, 2009

Saturday 4th April

Remember NO Group Session at The Box today as Fiona and Brett will be down at the Australasian CrossFit Games Regional Qualifiers, Fi will be Competing and Brett will be Judging


Congratulation to Jacinata and her husband Scott.

Here is bit of the sms I received this morning
" we are now proud parents of baby Jet Olds! Born 2/4/09 at 6:08pm - weighs 3.1kg and 50.5cm and of course he is totally gorgeous!

From all at CrossfIt North Queensland we wish the new family the best and look forard to having Jacinata and possibly Jet back at training

Thursday, April 02, 2009

Friday 3rd April 2009

Group Session 6am
Castle Hill for time:
If you have access to a 10kg weight vest wear it.


Wednesday, April 01, 2009

Thursday 2nd April

For time:
Wall-ball 150 shots (20lbs/14lbs)

HAPPY BIRTHDAY TAMIKA, 18 Today and still turned up to training :)