Monday 1st February 2010

Three rounds
10 C&J 60/40kg
15 Ring dips
20 KB swings 24/16kg

compare to April 7th 2009



100 day Burpee Challenge Starts TODAY the rules are simple.
Day 1 = 1 burpee, day 2 =2 burpees, day 3 = 3 burpees, continue like this till day 100. For the first 50 days burpees done within a WOD cannot be inculded in your total

Sunday 31st January 2010

REST DAY


A BIG THANKYOU to everyone who turned up today to help with the working bee to "Fix The Box up", we got alot of work done, a new platform, wall ball targets, bar holders to name just some

Saturday 30th January 2010

Select from

Back Squat, 1 rep
Press, 1 rep
Deadlift, 1rep

OR
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Post total to comments.

Friday 29th January 2010

Fridays 6am Workout will be at The Box.

Five rounds for time of:
Row 500 meters
7 Thrusters 60/42.5kg

It looks like this rain is not going to lift, so we will. 5:30pm will be at THE BOX

Barefoot running: How humans ran comfortably and safely before the invention of shoes

ScienceDaily (2010-01-27) -- Scientists have found that those who run barefoot, or in minimal footwear, tend to avoid "heel-striking," and instead land on the ball of the foot or the middle of the foot. In so doing, these runners use the architecture of the foot and leg and some clever Newtonian physics to avoid hurtful and potentially damaging impacts, equivalent to two to three times body weight, that shod heel-strikers repeatedly experience. ... > read full article

Thursday 28th January 2010

"Annie"
For time;
50-40-30-20-10
Double unders
Situps

Wednesday 27th January 2010

For time:
15 Deadlift, 100kg/70kg
50 Pushups
12 Deadift, 100kg/70kg
40 Pushups
9 Deadlift, 100kg/70kg
30 Pushups
6 Deadlift, 100kg/70kg
20 Pushups
3 Deadlift, 100kg/70kg
10 Pushups

AUSTRALIA DAY 26th January 2010

The Box will be closed on Australia Day, but we will still be doing a WOD.

4.5 km for time
aka The iSynergy Amcal Australia Day Fun Run.

Registrations begin at 6.45am on the day of the event at the Tony Ireland Stadium. The Run/Walk starts at 7.30am.

The entry fee is a gold coin donation with all proceeds going to the Heart Foundation.

Bring your bathers as we will hang out at the lagoons afterwards.

Remember to wear either your CrossFir North Queensland shirt or Dress in an Australia Day theme as the organizers are giving out a prize for the best dressed individual and team

For more details check on the Townsville Road Runners link to the left

Monday 25th January 2010

AMRAP in 20 minutes
5 Pullups
10 Knees to Elbows
15 Squats

Sunday 24th January 2010

Rest Day

Saturday 23rd January 2010

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35/25kg(Reps)
Box Jump, 20" box (Reps)
Push-press, 35/25kg (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.

Add your points and post them to comments.

Friday 22nd January 2010

6am workout is at Castle Hill today

10 x 80m hill sprints
resting 2 min between efforts

Meeting @ Cnr Alexandra & Kennedy st. For 6am start

Thursday 21st January 2010

"Badger"
Three round for time
30 Squat clean, 42.5/30kg
30 Pull-ups
Run 800 meters

Wednesday 20th January 2010

3 rounds for time:
600 skips or 600m run
20 Pullups

Tuesday 19th January 2010

"Grace"
30 reps for time
Clean & jerk 60kg

Monday 18th January 2010

Rock Hard Challenge WOD 1
Three rounds for time
15 Deadlifts 80kg/60kg
15 Box Jumps 20 inch
15 KB swings 24kg/16kg

Sunday 17th January 2010

REST DAY

Don't forget the paleo challenge starts this week, you have all week to get on board.
Base Line Body composition (weight/body fat % etc) will be taken during the week, contact Fiona to arrange your appointment

Saturday 16th January 2010

"Nancy"
Five rounds for time
400m run
15 Overhead Squats 42.5/30kg

Friday 15th January 2010

Three rounds for time of:
Walk on hands, 30m
Hold handstand against wall for two minutes
15 Handstand push-ups

Post total time to comments MINUS the six minutes of static handstands.

Good luck to all those from CrossFit North Queensland competing at " Rock Hard Challenge" tomorrow

Thursday 14th January 2010

"Fran”
21-15-9
Thrusters 42.5/30kg
Pullups

Wednesday 13th January 2010

Power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Tuesday 12th January 2010

Five rounds for time:
50 Wall ball shots
25 Pullups

Monday 11th January 2010

4x400m runs
or
4x 500m rows
with 5:00 min rest between
record time for each effort

Informal Beach sprints down The Strand at 7am, meeting at the Rock Pool if any one wants to join in

Sunday 10th January 2010

REST DAY

"The Box" will be open today 9am - 10:30 for those who want to come in a catch up on a missed wod or practice technique.

REMEMBER
CrossFit North Quernsland Food Challenge ( Paleo, or Zone if you cannot part with grains and diary) starts in just over a week.
I will be posting articals and links on the comments section all week, read them, ask questions, clean out your cupboards and be ready to start Monday 18th January.

Saturday 9th January 2010

"Jackie"
For time:
1000 meter row
Thruster 45 lbs (50 reps)
Pullups (30 reps)

Post time to comments

Friday 8th January 2010

Three rounds for time of:
12 Muscle-ups
75 Squats

Post time to comments.

Happy Birthday Mattias

5:30pm Running Technique at "The Red Track" Townsville Sports reserve. Cost is just $2.80 each for track hire.

If you "Hate Running!", remember "we hate that what we suck at", you NEED to do these sessions.

Thursday 7th January 2010

Todays workout thanks to CrossFit LA

“Heavy Cindy”
AMRAP in 20 minutes
5 Weighted pull-ups 10kg/5kg
10 Weighted pushups 10kg/5kg
15 Weighted Squats 30kg/20kg

Use a Dumbbell between the ankles for the pullups, a Weight Plate on the back for pushups and either dumbbell or barbell for the squats.
Or
Wear a weight vest and makeup squat weight with either dumbbells or a bar

Wednesday 6th January 2010

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Post loads per exercise to comments

Tuesday 5th January 2010

For time:
Run 400m
then 5 rounds
5 Deadlifts 120/85kg
10 Burpees
Then
400m run

Monday 4th January 2010

AMRAP in 20 min
400m run
25 Turkish Get-ups 24/16kg

Sunday 3rd January 2010

REST DAY

Saturday 2nd January 2010

"Angie"
For time:
100 pullups
100 pushups
100 situps
100 squats