Tuesday, March 31, 2009
Wednesday 1st April 2009
REST DAY
@ CFNQ working on skills and drills for Muscle-up, Handstand Pushups and Kipping Pullups
Monday, March 30, 2009
Tuesday 31st March
Swinging Kelly
Five rounds for time:
Run 400m
30 Box Jumps
30 Kettlebell swings
Sunday, March 29, 2009
Monday 30th March 2009
AMRAP in 20 minutes:
Run 400m
7 Deadlifts 100kg
Post time to comments
Sunday 29th March 2009
Five rounds for time
15 Burpees
15 Pullups
Post time to comments
Friday, March 27, 2009
Saturday 28th March 2009
REST DAY @ CFNQ Team workout
200 Pullups
300 Pushups
400 Pushups
500 Squats
Thursday, March 26, 2009
Friday 27th March 2009
21 KB swings 24/16kg21 Burpees
Run 200m on sand
15 KB swings 24/16kg
15 Burpees
Run 200m on sand
9 KB swings 24/16kg
9 Burpees
Run 200m on sand
If running on normal ground eg not on the beach run 400m
Todays 6am session will be a Strand Session, rather than the hill, meeting at the Pullups Bars between the Playground and water park for a 6am start
Wednesday, March 25, 2009
Thursday 26th March 2009
"Nate"
As many rounds as possible in 20 minutes
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
In honor of Chief Petty Officer Nate Hardy, First posted 12 February 2008
Tuesday, March 24, 2009
Wednesday 25th March 2009
Four rounds for time:Run 400m
Row 500m
Please note NO 6:30pm Group session tonight. 6am and 5:30pm sessions are as normal
Monday, March 23, 2009
Tuesday 24th March 2009
Sunday, March 22, 2009
Monday 23rd March 2009
Saturday, March 21, 2009
Sunday 22nd March 2009
4 rounds for time of:
21 Burpees
Run 400 meters
Post time to comments
Second Hand Kettlebell $80
New 20KG Dumbbell $98
Being given a C2 in working order and two Giant tyres, PRICELESS.
A Big THANKYOU,thankyou,thankyou!
we will use them for Good......hard training
21 Burpees
Run 400 meters
Post time to comments
Second Hand Kettlebell $80
New 20KG Dumbbell $98
Being given a C2 in working order and two Giant tyres, PRICELESS.
A Big THANKYOU,thankyou,thankyou!
we will use them for Good......hard training
Friday, March 20, 2009
Saturday 21st March 2009
Three Rounds for time:
800m run
10 Knee to elbows
20 Pullups
30 Wall ball Shot 20lb/14lb
Thanks to CFX for this little gem.
Post time to comments
Thursday, March 19, 2009
Friday 20th March 2009
REST DAY
Maybe spend it hanging out with some friends.
Please note: NO 6am Hill session today
Wednesday, March 18, 2009
Thursday 19th March
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, March 17, 2009
Wednesday 18th March 2009
Monday, March 16, 2009
Tuesday 17th March 2009
For Time: 
Walking lunge 30m
21 Pull-ups
21 Sit-ups
Walking lunge 30m
18 Pull-ups
18 Sit-ups
Walking lunge 30m
15 Pull-ups
15 Sit-ups
Walking lunge 30m
12 Pull-ups
12 Sit-ups
Walking lunge 30m
9 Pull-ups
9 Sit-ups
Walking Lunge 30m
6 Pull-ups
6 Sit-ups
Post time to comments.
Walking lunge 30m
21 Pull-ups
21 Sit-ups
Walking lunge 30m
18 Pull-ups
18 Sit-ups
Walking lunge 30m
15 Pull-ups
15 Sit-ups
Walking lunge 30m
12 Pull-ups
12 Sit-ups
Walking lunge 30m
9 Pull-ups
9 Sit-ups
Walking Lunge 30m
6 Pull-ups
6 Sit-ups
Post time to comments.
Monday 16th March 2009
REST DAY
@ CFNQ , Handstand skills/drills and "Running Dianne" for those who rested yesterday
Saturday, March 14, 2009
Sunday 15th March 2009
For time: 
"Running Diane"
21 Deadlift 100kg
21 Handstand push-ups
Run 400m
15 Deadlifts 100kg
15 HAndstand Pushups
Run 400m
9 Deadlifts 100kg
9 Handstand Pushups
Run 400m
"Running Diane"
21 Deadlift 100kg
21 Handstand push-ups
Run 400m
15 Deadlifts 100kg
15 HAndstand Pushups
Run 400m
9 Deadlifts 100kg
9 Handstand Pushups
Run 400m
Saturday 14th March 2009
Conga Line : Bench Press & PullupsThis is a team
"Lynne"
5 rounds for max reps
Bodyweight bench press
There is NO time component to this WOD
Workout is scored by adding each teams total reps
First person does as many rep of bench without racking or resting on the chest, then without rushing goes to the pullups bar and completes a max set of pullups. As the first athlete completes their last bench rep the second takes there place. On finishing both the bench and pull up reps the athlete goes to the end of the line. The bench is never open for more than a few seconds and no one begins there pullups until the athlete ahead drops from the barWednesday, March 11, 2009
Friday 13th March 2009
For time:
Castle Hill (2.9km up/2.9km down)
If you have a 10kg weight vest wear it.
No hill
Run 5km
Thursday 12th March 2009
Wednesday 11th March 2009
For time:
Row 1000m
Then seven rounds of
5 Hang Power Cleans
5 Dead Hang Pullups
Tuesday, March 10, 2009
Tuesday 10th March
For time:Run 600m
5 Burpees
Run 400m
10 Burpees
Run 200m
20 Burpees
Run 100m
30 Burpees
Sunday, March 08, 2009
Monday 9th March 2009
AMRAP 20 minutes
40kg Thruster, 5 reps
40kg Hang Power clean 7 reps
40kg SDHP, 10 reps
Sunday 8th March 2009
Friday, March 06, 2009
Saturday 7th March
Fight Gone Bad3 rounds ( 1 minute per exercise)
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
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.
Friday 6th March
Wednesday, March 04, 2009
Thursday 5th March 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
Wednesday 4th March
REST DAY
Practice snatch technique or catchup on a missed workout
Monday, March 02, 2009
Tuesday 3rd March 2009
"Helen"Three rounds for time:
Run 400 meters
21 Kettlebell swings 1.5 pood (or 25kg DB swing)
12 Pull-ups
Post time to comments.
Monday 2nd March 2009
6 Rounds for time:
25 Back Extensions
25 Sit-ups
Run 400 meters
