Wednesday, September 30, 2009
Thursday 1st October 2009
"Heavy Fran"
15-12-9
Thrusters 60kg
Weighted Pullups 20kg
Finisher
Max Double Unders in 5 mins
Tuesday, September 29, 2009
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:
Monday, September 28, 2009
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
Sunday, September 27, 2009
Monday 28th September 2009
AMRAP in 20 minutes:
Run 400m
7 Deadlifts 100/70kg
Compare to 30.3.09
Post rounds to comments
Saturday, September 26, 2009
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.
Friday, September 25, 2009
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
Tuesday, September 22, 2009
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
Friday, September 18, 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
Saturday 19th September 2009
Thursday, September 17, 2009
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.
Friday, September 11, 2009
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 WODFor 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
Monday, September 07, 2009
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
Wednesday 9th September 2009
Friday, September 04, 2009
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
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.
Thursday, September 03, 2009
Friday 4th September
REST DAY
@ CFNQ
"Last Ascent"
5-10-15
Back Squat 100kg/70kg
Box Jumps
O-Lifting @ 5:30pm
Tuesday, September 01, 2009
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
