Monday, November 30, 2009

Tuesday 1st December


100 Day Ring Dip Challenge starts today, the rules are simple
Each day increase by 1 dip
Day 1 = 1 dips
Day 2 = 2 dips
Day 50 = 50 dips
Day 100 = 100 dips

If you miss a day you can make it up the next day.
You can use as many sets as required to make up your daily total
Ring dips done in a WOD do not count in you total for day 1 to 50 day 51 onward they can be included

Who's In??

Sunday, November 29, 2009

Tuesday, November 24, 2009

Saturday 28th November 2009


Run 5km for time

And Just a Reminder Monday 30th Novembers classes will be at The Townsville Sports Reserve aka "Red Track"

Friday 27th November 2009

Todays 6am WOD will be at The Box

AMRAP in 20 minutes
25 burpees
15 rep BW Back Sqaut

Thursday 26th November 2009

7 rounds for time:
5 Pullups
10 Thrusters 20kg
15 Double Unders

Wednesday 25th November 2009

For time
5 rounds
50 KB swing 24kg/16kg
25 box jumps 24/20 inch

Monday, November 23, 2009

Tuesday 24th November 2009

With a continually running clock do on pull-up the first minute, two pull-ups the second minute 3 pull-ups the third….
continue as long as you are able

Post round completed to comments

Sunday, November 22, 2009

Monday 23rd November 2009

Pose Running Drills

Followed by

100m @ 94
100m @ 95
100m @ 96
100m @ 96
400m @ 91

then just for fun
100m @ 91
100m @ 96
100m @ 101
100m @ 111

Saturday, November 21, 2009

Sunday 22nd November 2009


The box will be open from 9am -10am if people want to come in and catch up on a WOD they missed during the week.

Also dont forget Monday 23rd we will be training at "The Red Track" Townsville Sports Reserve for all sessions, SMS Fiona 0423 110 175 for details if you plan to attend

Friday, November 20, 2009

Saturday 21st November 2009

Reverse "Fran"

AKA “Narf”
For time:
9 Pullups
9 Thrusters
15 Pullups
15 Thrusters
21 Pullups
21 Thrusters

Thursday, November 19, 2009

Friday 20th November 2009

"Death by 10 meters":
10 meters on the min.
Every minute, add 10 meters until cannot complete required distance within the minute. ...

Monday, November 16, 2009

Thursday 19th November 2009

Complete as many rounds in 20 minutes as you can of:

65 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments.

PLEASE NOTE Tomorrows(Friday pm) run technique at Red Track will start at 5pm

Wednesday 18th November 2009

For time:
Body weight DL
400m Row

Thankyou Al from CFX for this workout
Compare to 8th April

Tuesday 17th November 2009

"Runny Cindy"
WOD # 1 CrossFit Level 1 Cert Santa Cruz Feb 10-13th 2006

For time
Three Rounds
Run 600m
followed by 5 cycles of
5 pullups
10 pushups
15 Squats

Sunday, November 15, 2009

Friday, November 13, 2009

Saturday 14th November 2009

In Memory of
"Jason Marks"
3 rounds for time
21 Pullups
15 Push press 60kg
9 deadlifts 100kg
Run 400m

compare to 27th April 2009

Friday 13th November 2009

Great Basin (USA) Regional Qualifiers WOD #1
For time:
5 Snatch
100 m Sandbag carry
4 Snatch
100 m Sandbag carry
3 Snatch
100 m Sandbag carry
2 Snatch
100 m Sandbag carry
1 Snatch

Rx'd weights Snatch 61kg/ 43kg,Sand Bag Carry 40kg/30kg
But of course scale as required

Compare to April 23rd 2009

Video of todays pm runs, this is our starting point guys and girls, now the work begins

Tuesday, November 10, 2009

Thursday 12th November

CrossFit Newcastle Meet WOD#3
For time;
Pull-ups, Chest to bar
Toes to bar

Wednesday 11th November 2009


At the 11th hour
of the 11th day,
of the 11th month...

We will remember them
Lest We Forget

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

With heavy hearts we ded­i­cate todays work­out to Private Benjamin Ranaudo, killed in Afghanistan on July 18th by a IED. Ben trained with us at CFNQ before being deployed he was "B1" on the score board because he started training with us at the same time as another Ben. On this day of rememberance our prayers go out to his family, friends and girlfriend. As well as to the families of all those lost in war.

Monday, November 09, 2009

Tuesday 10th November

For Time:
Run 800m or Row 1000m
50 KB swings
25 situps
Run 600m or Row 750m
40 KB swings
20 Situps
Run 400m or Row 500m
30 KB swings
15 Situps

Thanks to The Cell, Perth for todays WOD, (rowing version)

Sunday, November 08, 2009

Monday 9th November 2009

For time:
21 Overhead squat 42.5kg/30kg
42 Pullups
15 Overhead Squats 42.5/30kg
30 Pullups
9 Overhead Squats 42.5/30kg
18 Pullups

Saturday, November 07, 2009

Sunday 8th November 2009


NO it wasn't a typo the first Newcastle WOD included
a 2.4m Box "Jump".

Thursday, November 05, 2009

Saturday 7th November 2009

4 rounds
400m run
15 thrusters 42.5kg/30kg
15 pullups

compare to 11.4.09

Friday 6th November 2009

No 6am Class today

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Head down the red track to do it if you like, its just $2.80 for entry.
Post times for each round to comments.

Wednesday, November 04, 2009

Thursday 5th November 2009

"Eight Ball" from CFX
8 rounds:
2 Muscle Ups
10 Pushups
15 Squat
200m run

You have 4 minutes to complete each round.
If you fall behind , keep working, but you will be "behind the 8 ball"

Wednesday 4th November 2009

This workout Thanks to CrossFit Brisbane

Complete in as few sets as possible:
42kg/30kg Overhead squat, 75 reps

Post number of sets to completion to comments. Greatest number of reps in any sets breaks tie. There is no time component for this workout

Compare to May 11th 2009

Monday, November 02, 2009

Sunday, November 01, 2009

Monday 2nd November 2009

Todays workout thanks to The Cell CrossFit Perth

Back Squat
5-5-5 reps
3-3-3 reps

Rest 1-2 minutes between sets and long enough between movements to warm up for the next one.

Sunday 1st November 2009

The box will be open from 9-10am today.

Good Luck Carl Borg(CrossFit Endurance) bottom left who is running in The Javelina 100 mile race, thats 160km, this weekend. Latest update "so good! Passed through 30 miles in just over 6 hours. On pace!"