Thursday, July 30, 2009

Wednesday, July 29, 2009

Friday 31st July 2009

With a continuously running clock do one 60kg Clean and Jerk the first minute, two 60kg Clean and Jerks the second minute, three 60kg Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed. Scale weights if required but use the same weight per round.

Post number of minutes completed to comments.

Monday, July 27, 2009

Thursday 30th July 2009

for time:
50 Pullups
400m Run
21 Thrusters 42.5/30kg
800m run
21 Thrusters 42.5/30kg
400m Run
50 Pullups

Wednesday 29th July 2009

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
Post rounds completed to comments.

Tuesday 28th July 2009

Five rounds for time:
21 Front squats, 50% BW/40% for females
400m run

Sunday, July 26, 2009

Monday 27th July 2009

"Cindy with bounce"
AMRAP in 20minutes
5 Pullups
10 Ring Pushups
15 Box Jumps

Saturday, July 25, 2009

Sunday 25th July 2009


Do you have any idea what Sarah is talking about?
Post your guesses to comments.
PS she has already explained KTB, the rest is equipment etc

Friday, July 24, 2009

Saturday 25th July 2009

Simone's Birthday workout aka "The B!tch Bites"
4 Rounds for time

9 x Power Clean & Jerk 60/40kg
9 x KB Swings 32/24kg
9 x Pull ups
9 x Ring Dips
Run 400m

Thanks to CFX for this one and happy birthday Simone for thursday

Wednesday, July 22, 2009

Tuesday, July 21, 2009

Wednesday 22nd July


Ring Dips & Rope climb practice

Or catch up on a missed workout

Ella-Rose doing her stuff at The Sydney Showjumping Championships

Monday, July 20, 2009

Tuesday 21st July R.I.P. "B-1"

Australia lost another solider this weekend and we lost one of our own.

Private Benjamin Ranaudo, was killed in Afghanistan on the weekend by a IED. He was just 22.

Ben trained with us at CFNQ before being deployed,and we where looking forward to having him back on his return.
Our prayers go out to his family, friends and girlfriend.

He was a hero and we do this workout to honour him.

Three Rounds for time:
400m Run
21 Kettlebell swings (24kg)
15 Knees to Elbows
9 Ring Dips

Sunday, July 19, 2009

Thursday, July 16, 2009


CAll or EMAIL to book your spot NOW

Sunday 19th July 2009

Five rounds for time of:
15 Reps, Deadlift 60/45kg
12 reps,Hang power clean 60/45
9 Reps, Front Squat 60/45kg
6 reps,Push Jerk 60/45kg
Post time to comments.

Can you tell a Good dip drive from a Not So Good one?

Saturday 18th July

@ CFNQ Today the Hopper Deck gave us

"Tabata Something Else"
20 seconds of work followed by 10 seconds of rest the first 8 intervals are Pullups, the next 8 are Pushups, next is situps and finally Squats. Move from one excerce to the next with out any extra rest.
Ad the reps from all 32 intervals for your score.

Pullups! Are they almost as contagious as swine flue?
First Maddie and now Michelle gets her first muliple set, of 5 (and several of 4 , up on her PR of 1)way to go girl.

Friday 17th July 2009

Up Castle Hill for time:
With tabata Pushups at the top

Congrates to Maddie for getting her first set of mulipule pullups. A set of 3 and then several of two, lets aim for 5's Mad Dog before you head back to CFB

Tuesday, July 14, 2009

Thursday 16th July 2009


5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Chris ( CrossFit Melbourne) In action during the couplet at the CrossFit Games

Wednesday 15th July 2009

As many rounds as possible in 20 min
5 Pull-ups
10 Push-ups
15 Squats
Post rounds to comments

Nadine(CrossFit Ignite Sydney) during the 7.1km run at the CrossFit Games

Monday, July 13, 2009

Tuesday 14th July 2009

@ CFNQ we will pick one Gymnastic and one O-Lifting skill you are weak on and work on improving it.

Taz ( CrossFit Nwe Zealand)Fitness chick in Australasia, taking on the Deadlift Ladder at the CrossFit Games this past weekend

Sunday, July 12, 2009

Monday 13th July 2009

Steve Willis AKA Commando Steve from CrossFitEffects is placed 5th after the first day of the Games, and is one of the 16 males to progress to the final(Sunday USA time), all other Australasian Qualifiers made it through till the final WOD of the day.Stella effort Taz, Nadine and Chris. Good Luck Steve in the Finals

DAY 1 WOD's Mashup
For time:
Run 1.2km
Deadlift 400kg/300kg ^
Sandbag carry 100m
Row 500m
40 Slegde hammer hits *
30 reps Wall Ball Shots 20/14lb
30 reps Squat Snatch 35kg/25kg

* Hammer head must pass below the hip, behind the shoulder line and over head for the rep to count (no tapping, give the tyre a good walip)

^ With the deadlift we are looking for total tonage ( you decide this before you start the workout)
Males chose between
132.5 x 3
100kg x 4
80kg x 5
40kg x 10

Females chose between
100 x 3
75 x 4
60 x 5
30 x 10

Sunday 12th July 2009

WOD#2 from CrossFit Norwest games last weekend in Sydney
3 rounds for time
21 wall ball
15 Chest to bar pull ups
9 burpees

Friday, July 10, 2009

Saturday 11th July 2009

In the spirit of the Games
WOD#1 from CrossFit Norwest games last weekend in Sydney

1 round for time
80m tyre flip (110kg)
500m row
400m farmers carry 2 x 24kg male/16kg female

Thursday, July 09, 2009


Best of Luck to Steve (CFX) Taz (CrossFit NewZealand), Nadine (CrossFit Ignite Sydney), and Chris (Schwartz's's CrossFit Melbourne) who will be representing Australasia at CrossFit World Championships in Aromas California,
This weekend 11th and 12th July 2009.

As well as Andrew(CrossFit Sydney), Darien (CFIS) and their Combined team from Sydneys CrossFit Affiliates competing in the Affilates Cup event on Friday 10th.

Wednesday, July 08, 2009

Friday 10th July 2009

This fridays' 6am workout will be at The Box, 96 Dearness st,Garbutt

@CFNQ "CrossFit Total"

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

Post total to comments.

Thursday 9th July 2009

For time:
50 Double unders
Then 3 rounds
7 Chest to bar pull-ups
5 Clean & Jerk 60kg
Finish with
50 Double unders

Thanks to Tanya Wagner of CrossFit Apex, check out how it should be done

Monday, July 06, 2009

Wednesday 8th July 2009

Three rounds for time:
7 muscle-ups
15 Burpees
Run 400m

Tuesday 7th July 2009

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.

Sunday, July 05, 2009

Monday 6th July 2009


@ CFNQ we will be working on O-lifting technique and assistance exercises

Friday, July 03, 2009

Sunday 5th July 2009

WOD today at The Box starting 9am

10 rounds for time:-
15 Double unders
15 Kettlebell swings, 24kg (16kg)

Thanks to CFB for this one

Saturday 4th July 2009

"Fight Gone Bad", reverse edition
3 rounds
Push-press DB
Box Jump
Sumo deadlift high pulls
Wall Ball

1 minute per exercise,but 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.

Wednesday, July 01, 2009

Friday 3rd July 2009

7 x 80m hill sprint,
resting 3min between efforts

Thursday 2nd July 2009

3 Rounds for time:
40 Push Press 30/20kg
30 Squats
20 Ring Pushups
10 Double Unders