Wednesday 1st July 2009

For time:
1000m row
followed by
21-15-9
Front squat 60/40kg
Back extensions

Tuesday 30th June 2009

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Post time to comments.

Monday 29th June

Team workout
For time:
Run 4km
Row 8000m

Done in team of 4 only one person rowing and one person running at once.
Minimum 500m rows or 400m runs
Distance covered is a total per team

Sunday 28th June

REST DAY

Saturday 27th June

"The Chief"

Max rounds in 3 minutes of: 3 Power cleans, 60/40kg
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Friday 26th June 2009

Castle Hill for time:
Didn't make it to the hill at 6am then do


"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Thursday 25th June

"Randy"
75 reps for time:
35kg Power snatch

or

"Isabelle"
30 reps for time
60kg Snatch

Wednesday 24th June 2009

REST DAY

Drills and Skills at CFNQ today

Tuesday 23rd June 2009

"Badger"
3 Rounds for time:
30 Squat Cleans, 42.5kg/30kg
30 Pull-ups
Run 800 meters

Monday 22nd June 2009

"Nancy"
5 rounds for time:
400 meter run
15 Overhead squat 42.5/30kg

Sunday 21st June 2009

"The Box" will be OPEN TODAY 9-10am for some tire flip'n fun.

Or try this at home

Burpee ladder
1 burpee in the 1st minute
2 burpee in the 2nd minute
3 burpee in the 3rd minute
4 burpee etc

Continue till you cannot keep up with the clock

Saturday 20th June 2009

REST DAY
@ CFNQ
3 Rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Squats

Friday 19th June 2009

Take your kettlebell/s for a walk up the hill,2.5km, carry it any way you want, only putting it down, at the cleared flat area overlooking Yarrawonga to do

For time:
21-15-9
KB swings
Pushups

Then continue up the hill via the road,and down via the track.

Thursday 18th June 2009

"Fran"
21-15-9
Thrusters 42.5kg
Pull-ups

Wednesday 17th June 2009

Four rounds for time:
Run 400m
Row 500m

Compare to 25th March 2009

Tuesday 16th June

REST DAY
No 6am Class The Box Closed today

Run 5km
Post time to comments


What do crossfitters do when they are on a stopover between flights???
Go and do a WOD at the nearest CrossFif Affiliate,of course!
That's just what Brain (CrossFit Laguna Beach, USA)and I(CFNQ),in Sydney for less than 24hrs did this morning under the watchful eye of Andrew(CrossFit Sydney)

Monday 15th June 2009

Extra Nasty Girls
3 Rounds for time:
50 Sqauts
7 Muscle ups
10 Hang Power Cleans 60/42.5kg
500m row

Sunday 14th June 2009

REST DAY

Saturday 13th June 2009

AMRAP in 20 minutes of:
15 Hang power clean 50/35kg
12 Ring dips
21 Sit-ups

SOCIAL BBQ AND VIDEO NIGHT

WHEN: Friday 12th June 6:30pm till about 8:30
WHERE: The Box, CrossFit NOrth Queensland, 96 Dearness St Garbutt
WHO: any and All CrossFit NQ crew past present and future, family and friends (although you might want to leave the kids at home for this one the Video does contain course language)
WHAT WE WATCH "Every Second Counts"
COST: FREE
BRING: BYO drinks and a plate of food, hopefully between use we should get a good spread. As i said BBQ will be avaiable.
And maybe your own chair if you dont want to sit on plyo boxed or the floor
RSVP: You don't have to ( but you can Via the blog) Just show up with your plate of food and mingle and meet new friends.

Friday 12th June 2009

For time:
Castle Hill

Meeting at the corner of Alexandra & Kennedy st.

WEAR A WHITE SHIRT or a light colour (its still dark till about 6:30am)
As WELL AS A WATCH

Thursday 11th June 2009

"Helen"
3 rounds for time:
400m Run
21 KB swings
12 Pullups

Wednesday 10th June

Five rounds for time of:
21 reps Thrusters 35kg/25kg
21 Double-unders

Post time to comments.

Tuesday 9th June

For 20 minutes
1 Pullup
1 Lunge (each leg)
1 Burpee
2 Pullups
2 Lunges (each leg)
2 Burpees
3 Pullups
3 Lunges (each leg)
3 Burpees
4 pullups
etc
increasing by one rep per exercise each round

Monday 8th June 2009

Class as usual today 5:30pm at The Box

We will pick a workout from the deck at the start of class

Sunday 7th June 2009

Three rounds for time:
5KB Snatch 24kg/16kg R
5KB Snatch 24kg/16kg L
10 GHD Situps
Run 400m

Saturday 6th June 2009

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.

Friday 5th June 2009

6am session today is

5 x 50m
Hill Sprints

Followed by a trip up the Goat Track

Thursday 4th June 2009

REST DAY
@ CFNQ practice a skill you need to work or
"Jackie"
1000m row
50 Thrusters 20kg
30 Pullups

Wednesday 3rd June 2009

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Tuesday 2nd June 2009

Australasia Regional Quailifier WOD #2
21-15-9 Reps
Burpee
Pull Ups
Row 400m

Relay For Life Wrap Up

Well its all over and apart from a few blisters everyone in our team pulled up well after the 18hour relay.
Thankyou to all our supporters, sponsors and team members, big thanks to Matthew for bringing us dinner on Saturday night.
Our improvised fundraising via the Pullup Bar , pullup by donation challenge ended up raising an additional $87.35 on the night, as well as providing some entertainment for out team, bringing our total online fundraising to $1822.50, placing us 3rd out off the online fundraising teams :). Our total fundraising will be a little higher with a few cash donation and tins still to be processes. Great work all.
Top 3 teams
1. Fit Solutions Team 1 $5,775.00
2. 70 Reasons to Raise Money $2,877.00
3. CrossFit North Queensland $1,822.45

Monday 1st June 2009

Inspired by Rocky Mountains Qual WOD
"For Men, they must lift a barbell Ground to Overhead, in any way they wish, for 3000kg"
The athletes are able to choose which weight they would like. Their options:

75kg for 40 reps
50kg for 60 reps
40kg for 75 reps
25kg for 120 reps
15kg for 200 reps

For Women, they must lift a barbell Ground to Overhead, in any way they wish, 2250kg
The athletes are able to choose which weight they would like. Their options:

50kg for 45 reps
40kg for 56 reps
30kg for 75 reps
20kg for 113 reps