Sunday, January 31, 2010

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

Saturday, January 30, 2010

Sunday 31st January 2010


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

Friday, January 29, 2010

Saturday 30th January 2010

Select from

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

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

Clean is from the ground, power or squat.

Post total to comments.

Thursday, January 28, 2010

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

For time;
Double unders

Tuesday, January 26, 2010

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

Friday, January 22, 2010

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.

Thursday, January 21, 2010

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

Sunday, January 17, 2010

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

Saturday, January 16, 2010

Sunday 17th January 2010


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

Friday, January 15, 2010

Wednesday, January 13, 2010

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

Thrusters 42.5/30kg

Saturday, January 09, 2010

Monday 11th January 2010

4x400m runs
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


"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.

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.

Wednesday, January 06, 2010

Saturday 9th January 2010

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.
Wear a weight vest and makeup squat weight with either dumbbells or a bar

Tuesday, January 05, 2010

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
400m run

Sunday, January 03, 2010

Friday, January 01, 2010