Wednesday 2nd September 2009

REMEMBER NO 5:30pm class this Wednesday 2nd September , But 6am and 9:30am class are as normal, See you there.

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

Post time to comments.

Tuesday 1st September 2009

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Monday 31st August 2009

Qualifiers WOD#2

21Burpees
21Pullup
Row 400m
15 Burpees
15 Pullups
Row 400m
9 Burpee
9 Pullup
Row 400m

2009 Australasian Qualifiers DVD out now.
CFNQ will have copies for sale in about a week thanks to Soaring Productions


REMEMBER NEW 9:30am CrossFit Class STARTS TODAY

Sunday 30th August

REST DAY

But there will be unoffical KB practice/WOD down the strand at 4pm and Hoover ball if the beach Volleyball nets are free and we have enough people.

BYO KB's or SMS Fiona if you don't have your own and she will bring one for you.

Saturday 29th August 2009

Australasia Qualifiers WOD#1

For time:
3 Rounds
10 Cleans & Jerk 60/40kg
15 Ring Dips
20 KB swings 24/16kg

Friday 28th August 2009

6am WOD is at Castle Hill, Meeting the Cnr Alexandra and Kennedy St

5:30pm is O-lifting @ The Box

Thursday 27th August 2009

REST DAY
@ CFNQ
"Karen"
For time:
150 Wall Ball Shots

Wednesday 26th August 2009

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 25th August 2009

"Nicole"
AMRAP in 20 minutes.
Run 400 meters
Max rep Pull-ups

Note number of pull-ups completed for each round.

Monday 24th August 2009

Ten Rounds for time:
10 Push Press or Jerk 40/30kg
10 KB Swings 24/16kg






(Photo: Courtesy Brad Fraser & CrossFit Brisbane)

Sunday 23rd August 2009

REST DAY

Saturday 22nd August 2009

"Fight Gone Bad"
3 Round Version
Wall ball 10ft target 20/14lb
Sumo deadlift high-pull 35/24kg
Box Jump 20 inch
Push-press 35/25kg
Row
Rest

Spend 1 minute at each station, resulting in a 5 minute round and 1 minute break. The clock doesn't reset or stop between exercises. On call of "rotate" the atheletes must move to the next station immediatly. One point is given for each rep, except on the rower, where each calorie is one point

Friday 21st August 2009

NO 6am WOD today
INSTEAD come do an O-LIFTING WOD at 5:30pm

Thursday 20th August 2009

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Wednesday 19th August 2009

"Jackie"
For time:
1000 meter row
50 Thruster 20kg
30 Pull-ups

Tuesday 18th August 2009

For time:
Row 1000m
Then five rounds
7 DB Pushpress or Push Jerks 15kg/10kg
15 Pullups




check out some of bretts words of wisdom http://brockstfitness.blogspot.com/2009/08/how-crossfit-are-you.html

Monday 17th August 2009

Ten Rounds for time:
7 Sumo Deadlift High Pull 50kg/35kg
7 Burpees

Sunday 16th August 2009

REST DAY

Saturday 15th August 2009

"Kelly"
Five Rounds for time
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20lb ball

Friday 14th August 2009

"Helen"
3 rounds for time
400 meter run
21 Kettlebell swing 1.5 pood (24kg)
12 Pull-ups

Thursday 13th August 2009

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

Compare to Wednesday 15th April 2009
Post time to comments.

Wednesday 12th August 2009

Four Rounds
10 Bench Press
10 Back Squat

Increase load each round, there is no time component to this workout

Tuesday 11th August 2009

REST DAY
@ CFNQ from the "Hopper Deck"

For time:
10 Cleans, Run 200m
9 Cleans, Run 200m
8 Cleans, Run 200m
etc...until you get to

1 Clean , Run 200m

Monday 10th August 2009

Deadlift 5-5-5-5-5 reps


Take a closer look, then post your caption to comments

Sunday 9th August

For time:
150 Burpees

Saturday 8th August

Run 5km for time:





NO CLASSES AT THE BOX THIS FRIDAY OR SATURDAY AS WE HAVE A TEAM GOING DOWN TO BRISBANE TO GIVE HARD'NUP A GO

Friday 7th August 2009

REST DAY

NO 6am session today

Thursday 6th August 2009

"Christine"
Three rounds for time
500m Row
12 Deadlifts
21 Box Jumps

Depending on your level use either 50%, 75% or 100% body weight for deadlifts

Wednesday 5th August 2009

For time:
Three Rounds
15 DB Thrusters 20kg/15kg
15 Pullups

Tuesday 4th August 2009

Five Rounds
50 Double Unders
Run 600m
Row 200m

Thanks to CFX for this WOD

Monday 3rd August 2009

Affiliate Cup Stadium Workout
Done Solo for time:
30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)

Sunday 2nd August 2009

REST DAY

NO class @ CFNQ today,
Goodluck to all taking part in The Townsville Running Festival today