Saturday 31st October 2009

For time:
30 Handstand Push Ups
40 Pullups
50 KettleBell Swings 24kg/16kg
60 Situps
70 Burpees

Post time to comments and compare to August 27th 2008

Friday 30th October 2009

Todays 6am WOD will be at Castle Hill, Meeting at the usual place
Up and down via track with

Tabata pushups

at the top

Post scores for all 8 rounds

Thursday 29th October 2009

"Jackie"
1000m row
50 Thrusters 20kg
30 Pullups

post times to comments

Wednesday 28th October 2009

Five Rounds:

5 Deadlifts 125kg/85kg
10 Burpees

Remember no 9:30 am session today

Tuesday 27th October 2009

Four rounds for time:
Row 500m
Rest 2 minutes between efforts

post times for each rounds to comments

Monday 26th October 2009

"Helen"
There Rounds
400m run
21 Kettlebell swings
12 Pullups

remember no 9:30 am session today

Post times to comments

Sunday 25th October 2009

REST DAY


After the lunch time WOD at the CrossFit Endurance Running Certertification in Perth

Saturday 24th October 2009

"The Chief"
Max rounds in 3 minutes
9 power cleans 60/40kg
6 Pushups
9 Squats
Rest 1 minute.

Repeat for a total of 5 cycles

Friday 23rd October 2009

Todays 6am WOD will be at The Box

Five rounds for time
15 Deadlift 60kg/40kg
12 Hang Power Clean 60kg/40kg
9 Thruster 60kg/40kg
6 Push Jerk 60kg/40kg


Happy Birthday Chris

Thursday 22nd October 2009

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Post time to comments.

Wednesday 21st October 2009

Row 1000m
21 Thruster 40/25kg
15 Pullups

Row 750m
18 Thrusters 40/25kg
12 Pullups

Row 500m
15 Thrusters 40/25kg
9 Pullups

Rest 2minutes between each round. Record each round

Tuesday 20th October 2009

Five rounds for time of:
15 Hang squat clean,60/40kg
30 Push-ups

Post time to comments.

Monday 19th October 2009

For time
"JT"
21-15-9 reps
Handstand push-ups
Ring dips
Push-ups

Sunday 18th October

REST DAY

But @ CFNQ The Box will be open from 9-10 for a WOD

Saturday 17th October 2009

"Little Evie"
5 rounds for time
Run 600m
15 x 32kg/24kg KB swings
15 Pullups

Compare to Saturday 30th May 2009

Friday 16th October

Castle Hill via goat track with
For Time:
Ten Rounds
5 Pullups
10 pushups
15 Squats

At the top

Thursday 15th October 2009

"Grace"
For time:
30 Clean and Jerks 135lbs

Wednesday 14th October 2009

"Christine"
3 Rounds for time:
Row 500m
12 Deadlifts 75% BW
21 Box Jumps 20 inch

Tuesday 13th October 2009

4 rounds for time of:
21 Burpees
Run 400 meters

Compare to Sunday 22nd March 2009
Post time to comments

Monday 12th October 2009

Back Squat
5-5-5-5-5

Sunday 11th October 2009

REST DAY

Saturday 10th October 2009

“Carla”
5 Rounds
400m run
30 KB Dead Lifts (pair 24/16kg)
30 Situps

Friday 9th October 2009

Todays 6am WOD is at The Box
" Cindy"
AMRAP in 20 minutes
5 Pullups
10 Pushups
15 Squats

Thursday 8th October 2009

REST DAY
@ CFNQ Catch up on a missed workout from the previous week

Wednesday 7th October 2009

“Nancy”
5 Rounds
400m Run
15 Over Head Squats 42.5/30kg

REMEMBER NO 5:30pm Class TODAY

Tuesday 6th October 2009

Wounded Warrior
Workout 1
As many rounds as possible in 10 mins
4 Thrusters 40kg (25kg)
8 SDHP 40kg (25kg)
12 KB Swing 24kg (16kg)

NO WEDNESDAY 5:30pm Class This week

Monday 5th September 2009

WOD #2 from The CFX Wounded Warrior event over the weekend

For Time:
21-15-9
Pull ups
Power Clean and Jerk 40kg/25kg
Run 200m

Sunday 4th October 2009

"Nate"
AMRAP in 20 minutes
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Saturday 3rd October 2009

Drawn from "The Hopper Deck" at the start of class

"Helen"
3 rounds
400m run
21 KB swings
12 Pullups

Friday 2nd October 2009

REST DAY

No Classes Today