Thursday 1st October 2009

"Heavy Fran"
15-12-9
Thrusters 60kg
Weighted Pullups 20kg

Finisher
Max Double Unders in 5 mins

Wednesday 30th September 2009

For Time:
Run 800m
21 Shoulder press 42.5/30kg
Run 800m
21 Push Press 42.5/30kg
Run 800m
21 Push Jerk 42.5/30kg

Post time to comments:

Tuesday 29th September 2009

"The Finisher" from CFX

Four Rounds for time:
21 Cleans 40/25kg
15 Over Head Squats 40/25kg
9 Pull ups
400m Run

Compare to 6.10.08

Monday 28th September 2009

AMRAP in 20 minutes:
Run 400m
7 Deadlifts 100/70kg

Compare to 30.3.09
Post rounds to comments

Sunday 27th September 2009

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

WHAT A WORKOUT- FIGHT GONE BAD Fundraising Workout

"Fight Gone Bad!" Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35kg(Reps)
Box Jump, 20" box (Reps)
Push-press, 35kg (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.



FOR FULL RESULTS GO TO http://spreadsheets.google.com/pub?key=tFEoSzQCCsGNK7atmFZKrOA&output=pdf

Friday 25th September 2009

REST DAY

No 6am WOD today

5:30pm WOD will be Fight Gone Bad for those who are working on Saturday

Thursday 24th September 2009

"B-1"

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

Wednesday 23rd September 2009

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

Compare to 18th April 2009

Tuesday 22nd September 2009

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans, 60/42.5kg

Post time to comments.

Monday 21st September 2009

"Beep Test"
followed by

AMRAP in 10 minutes
50 Skips
Run 200m

Compare to 30th April 2009

Sunday 20th September 2009

REST DAY


Day 29 Pushup Challange,

Saturday 19th September 2009

"Fran"
21-15-9
Thrusters 42.5/30kg
Pullups

Friday 18th September 2009

5:30pm WOD @ The Box Today

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Thursday 17th September 2009

"Scott's Mom" (thanks to CFNYC)

Max rep of each without putting the bar down 42.5/30kg
Over Head Squat
Front squat
Back squat

REST 5 minutes and reset the bar to do max reps 30/20kg

Shoulder press
Pushpress
Push Jerk

Once form drops or you rest between reps you must move to the next exercise

Score is total reps

Wednesday 16th September 2009

“Helen”
3 rounds
Run 400m
21 KB swings
12 Pullups

Remeber NO 5:30pm CLASS TODAY, 6am and 9:30am as normal

Tuesday 15th September 2009

For time:
3 rounds
20 Wallball shots 20/14lb
20 SDHP 35kg/25kg
20 Box Jump 20 inch
20 Pushpress 35/25kg
Row 20 calories

Monday 14th September 2009

Thanks To CFX for todays WOD

For time
Run 800m
30 Over Head Squat 40kg
Run 800m
20 Hang Power Snatch 40kg
Run 800m
10 Snatch 40kg

Post results and a caption for todays photo to comments

Sunday 13th September 2009

REST DAY

Angie,Cindy,Fran and the rest of the "girls" are wanting to party!

So what are you waiting for?

Order your new CrossFit North Queensland T-Shirts NOW!



Male/unisex t-shirts are Charcol Grey sizes XS-XXL
Female tops, V neck with capped sleeve are Azure Blue sizes 10-16

Saturday 12th September 2009

"Angie"
For Time
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Complete all reps of each exercise before moving to the next.

Compare to 1st August 2009

Friday 11th September 2009

"Daniel"
For time:
50 Pullups
400m Run
21 Thrusters 42.5kg/30kg
800m Run
21 Thrusters 42.5kg/30kg
400m Run
50 Pullups

Compare to 30th July 2009

Thursday 10th September 2009

"ELIZABETH"
21-15-9
Clean 60kg/42.5kg
Ring Dips

Wednesday 9th September 2009

For time:
Row 5km

Tuesday 7th September 2009

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Post time to comments.

Monday 7th September 2009

For Time:
15-12-9
Thrusters 60/42.5kg
Kettlebell Swings 32/24kg
Pullups
Run 400m

Sunday 6th September 2009

REST DAY,

HAPPY FATHERS DAY TO ALL THE DADDIES AT CFNQ

Saturday 5th September

AMRAP in 20 minutes of:
5 Thruster, 42.5/30kg
7 Hang Powercleans 42.5kg/30kg
10 Sumo Deadlift High-pull 42.5kg/30kg

Post rounds completed to comments.

Friday 4th September

REST DAY
@ CFNQ

"Last Ascent"
5-10-15
Back Squat 100kg/70kg
Box Jumps

O-Lifting @ 5:30pm

Thursday 11th September 2009

For time:
Row 1000 meters
21 barbell Thruster, 42/30kg
21 Pull-ups
Row 750 meters
15 barbell Thruster, 42/30kg
15 Pull-ups
Row 500 meters
9 barbell Thruster, 42/30kg
9 Pull-ups