Tuesday, June 30, 2009
Wednesday 1st July 2009
For time:
1000m row
followed by
21-15-9
Front squat 60/40kg
Back extensions
Monday, June 29, 2009
Tuesday 30th June 2009
For time:50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Use 20 pound medicine ball launched to a target ten feet above the ground.
Post time to comments.
Friday, June 26, 2009
Monday 29th June
Team workout
For time:
Run 4km
Row 8000m
Done in team of 4 only one person rowing and one person running at once.
Minimum 500m rows or 400m runs
Distance covered is a total per team
Sunday 28th June
Saturday 27th June
"The Chief"
Max rounds in 3 minutes of: 3 Power cleans, 60/40kg
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Max rounds in 3 minutes of: 3 Power cleans, 60/40kg
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Thursday, June 25, 2009
Friday 26th June 2009
Castle Hill for time:
Didn't make it to the hill at 6am then do
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Wednesday, June 24, 2009
Thursday 25th June
"Randy"75 reps for time:
35kg Power snatch
or
"Isabelle"
30 reps for time
60kg Snatch
Tuesday, June 23, 2009
Wednesday 24th June 2009
Monday, June 22, 2009
Tuesday 23rd June 2009
"Badger"
3 Rounds for time:
30 Squat Cleans, 42.5kg/30kg
30 Pull-ups
Run 800 meters
Sunday, June 21, 2009
Monday 22nd June 2009
"Nancy"
5 rounds for time:
400 meter run
15 Overhead squat 42.5/30kg
Saturday, June 20, 2009
Sunday 21st June 2009
"The Box" will be OPEN TODAY 9-10am for some tire flip'n fun.
Or try this at home
Burpee ladder
1 burpee in the 1st minute
2 burpee in the 2nd minute
3 burpee in the 3rd minute
4 burpee etc
Continue till you cannot keep up with the clock
Or try this at home
Burpee ladder
1 burpee in the 1st minute
2 burpee in the 2nd minute
3 burpee in the 3rd minute
4 burpee etc
Continue till you cannot keep up with the clock
Friday, June 19, 2009
Saturday 20th June 2009
REST DAY
@ CFNQ
3 Rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Squats
Thursday, June 18, 2009
Friday 19th June 2009
Take your kettlebell/s for a walk up the hill,2.5km, carry it any way you want, only putting it down, at the cleared flat area overlooking Yarrawonga to doFor time:
21-15-9
KB swings
Pushups
Then continue up the hill via the road,and down via the track.
Wednesday, June 17, 2009
Thursday 18th June 2009
Tuesday, June 16, 2009
Wednesday 17th June 2009
Four rounds for time:
Run 400m
Row 500m
Compare to 25th March 2009
Saturday, June 13, 2009
Tuesday 16th June
REST DAY
No 6am Class The Box Closed today
Run 5km
Post time to comments
What do crossfitters do when they are on a stopover between flights???
Go and do a WOD at the nearest CrossFif Affiliate,of course!
That's just what Brain (CrossFit Laguna Beach, USA)and I(CFNQ),in Sydney for less than 24hrs did this morning under the watchful eye of Andrew(CrossFit Sydney)
Monday 15th June 2009
Extra Nasty Girls
3 Rounds for time:
50 Sqauts
7 Muscle ups
10 Hang Power Cleans 60/42.5kg
500m row
3 Rounds for time:
50 Sqauts
7 Muscle ups
10 Hang Power Cleans 60/42.5kg
500m row
Sunday 14th June 2009
Friday, June 12, 2009
Saturday 13th June 2009
AMRAP in 20 minutes of:
15 Hang power clean 50/35kg
12 Ring dips
21 Sit-ups
Wednesday, June 10, 2009
SOCIAL BBQ AND VIDEO NIGHT
WHEN: Friday 12th June 6:30pm till about 8:30
WHERE: The Box, CrossFit NOrth Queensland, 96 Dearness St Garbutt
WHO: any and All CrossFit NQ crew past present and future, family and friends (although you might want to leave the kids at home for this one the Video does contain course language)
WHAT WE WATCH "Every Second Counts"
COST: FREE
BRING: BYO drinks and a plate of food, hopefully between use we should get a good spread. As i said BBQ will be avaiable.
And maybe your own chair if you dont want to sit on plyo boxed or the floor
RSVP: You don't have to ( but you can Via the blog) Just show up with your plate of food and mingle and meet new friends.
Friday 12th June 2009
For time:
Castle Hill
Meeting at the corner of Alexandra & Kennedy st.
WEAR A WHITE SHIRT or a light colour (its still dark till about 6:30am)
As WELL AS A WATCH
Thursday 11th June 2009
Wednesday 10th June
Five rounds for time of:
21 reps Thrusters 35kg/25kg
21 Double-unders
Post time to comments.
Monday, June 08, 2009
Tuesday 9th June
For 20 minutes1 Pullup
1 Lunge (each leg)
1 Burpee
2 Pullups
2 Lunges (each leg)
2 Burpees
3 Pullups
3 Lunges (each leg)
3 Burpees
4 pullups
etc
increasing by one rep per exercise each round
Sunday, June 07, 2009
Monday 8th June 2009
Class as usual today 5:30pm at The Box
We will pick a workout from the deck at the start of class
We will pick a workout from the deck at the start of class
Saturday, June 06, 2009
Sunday 7th June 2009
Three rounds for time:
5KB Snatch 24kg/16kg R
5KB Snatch 24kg/16kg L
10 GHD Situps
Run 400m
Friday, June 05, 2009
Saturday 6th June 2009
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Post time to comments.
Thursday, June 04, 2009
Friday 5th June 2009
6am session today is
5 x 50m
Hill Sprints
Followed by a trip up the Goat Track
Thursday 4th June 2009
REST DAY @ CFNQ practice a skill you need to work or
"Jackie"
1000m row
50 Thrusters 20kg
30 Pullups
Tuesday, June 02, 2009
Wednesday 3rd June 2009
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Tuesday 2nd June 2009
Australasia Regional Quailifier WOD #2
21-15-9 Reps
Burpee
Pull Ups
Row 400m
Monday, June 01, 2009
Relay For Life Wrap Up
Well its all over and apart from a few blisters everyone in our team pulled up well after the 18hour relay.
Thankyou to all our supporters, sponsors and team members, big thanks to Matthew for bringing us dinner on Saturday night.
Our improvised fundraising via the Pullup Bar , pullup by donation challenge ended up raising an additional $87.35 on the night, as well as providing some entertainment for out team, bringing our total online fundraising to $1822.50, placing us 3rd out off the online fundraising teams :). Our total fundraising will be a little higher with a few cash donation and tins still to be processes. Great work all.
Top 3 teams
1. Fit Solutions Team 1 $5,775.00
2. 70 Reasons to Raise Money $2,877.00
3. CrossFit North Queensland $1,822.45
Monday 1st June 2009
Inspired by Rocky Mountains Qual WOD
"For Men, they must lift a barbell Ground to Overhead, in any way they wish, for 3000kg"
The athletes are able to choose which weight they would like. Their options:
75kg for 40 reps
50kg for 60 reps
40kg for 75 reps
25kg for 120 reps
15kg for 200 reps
For Women, they must lift a barbell Ground to Overhead, in any way they wish, 2250kg
The athletes are able to choose which weight they would like. Their options:
50kg for 45 reps
40kg for 56 reps
30kg for 75 reps
20kg for 113 reps
"For Men, they must lift a barbell Ground to Overhead, in any way they wish, for 3000kg"
The athletes are able to choose which weight they would like. Their options:
75kg for 40 reps
50kg for 60 reps
40kg for 75 reps
25kg for 120 reps
15kg for 200 reps
For Women, they must lift a barbell Ground to Overhead, in any way they wish, 2250kg
The athletes are able to choose which weight they would like. Their options:
50kg for 45 reps
40kg for 56 reps
30kg for 75 reps
20kg for 113 reps
