Saturday, March 27, 2010

Saturday 3rd April 2010

"Badger .66"
3 rounds for time:
20 Squat Cleans 42.5/30kg
20 Pullups
800m run

Friday 2nd April 2010

For time:
150 burpees

Thursday 1st April

Seven rounds for time of:
3 Front squat, 85/60kg
7 L-pull-ups

Post time to comments.

Wednesday 31st March 2010

Five rounds for time of:
40 Double-unders
30 Box jumps, 24/20 inch box
20 Kettlebell swings, 24/16kg

Tuesday 30th March 2010

Thruster 3-3-3-3-3-3-3
Post loads to comments.

Monday 29th March 2010

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups work your progressions or do 120 pull-ups and 120 dips.

Sunday 28th March 2010

Rest Day

Box will be open 5pm-6:30pm

Friday, March 26, 2010

Thursday, March 25, 2010

Friday 26th March 2010

6am session at Castle Hill

5:30pm session @ The Box
Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Wednesday, March 24, 2010

Thursday 25th March 2010

Skills session Clean & Jerk (split jerk)

Let's work the moves and if you feel confident you can find your 1RM.

Congrates to Stuart for getting his first Muscle-up.

Tuesday, March 23, 2010

Wednesday 24th March 2010

10-9-8-7-6-5-4-3-2-1 reps
of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Post time to comments.

Monday, March 22, 2010

Tuesday 23rd March 2010

Three rounds for time of:
10 Deadlift 125kg/87.5kg
50 Double-unders

Post time to comments.

Sunday, March 21, 2010

Monday 22nd March 2010

For time:
Row 1Km
50 Dumbbell snatch, 15kg/10kg
Row 750m
35 Dumbbell snatch, 15/10kg
Row 500m
20 Dumbbell snatch, 15/10kg

These are one-arm squat snatches, alternating arms.

Post time to comments.

Sunday 21st March

Rest Day

Chronological Age
Physiological Age
Training Age

How old are you really? How old do you feel?
Your ages effect how your body will react to your training.

Thursday, March 11, 2010



New Ladies Tanks are here.

Soft cotton, athletic back singlet. Grey, Blue and Black sizes 8-12, limited number so get yours today $30 each

AND FOR THE BOYS, and girls too. In the next week or so we will be placing an order for Cool Under Shirts are made from Drytech polyester and designed to be worn under body armour or as a work-out shirt. The material wicks moisture away from the body to help keep you cool and is also quick drying.

Drytech Material (Under Body Armour)
Mesh Panels under the arms to help with evaporation. ANF printed on left hand sleeve
Large CrossFit North Queensland print on back and CFNQ logo on right sleeve
Please place your order including size and colour with Fiona before Saturday 19th March
Size =chest measure
Small=90cm, Medium=100cm, Large=110cm, XLarge=120cm, XXLarge=140cm

Our friends at CrossFit Gold coast are having an open day and WOD challenge next Month, direct flights to the Gold Coast are cheap at the moment and we can get billeted for accomidation, so if anyone want to go let Fiona know. It should be a awesome day.

Date: 17 April, 2010
Cost: $35 (includes T-Shirt)

MINI COMP Saturday 20th March 2010

For time 21-15-9 rep rounds of:
virtual shoveling
Ring Push-ups
Males 15kg plate, females 5kg plate

WOD 2 For time:
40m Tyre flips
200m Sandbag carry
20 Double unders
200m Sandbag carry

Males 30kg sandbag, females 22kg sandbag

Photos will be up to view on CrossFit North Queenslands Facebook Page soon. BIg Thanks to Peta chris and Courtney who helped with the setup and cleaning last night, to mick for the sandbags and for everyone who showed up early to help with set up, YOu guys are what makes this community.
Big thanks to those who showed up to either workout or watch, I think everyone had fun on two workouts very different to what we are generally used to, thanks once again to the CrossFit Townsville crew who came across town to play as well as those few independents who dropped by to give it a crack, hopefully we see you again at CrossFit North Queensland soon.

Friday 19th March 2010

6am Session is at Castle Hill,
meeting at the Cnr of Alexandra and Kennedy st,
Bring your weight vest or likewise if you have them

5:30pm session at "The Box"


Thursday 18th March 2010


For time:
1.6km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6km Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Scaling options thanks to CrossFit Brand X can be found in todays comments

Wednesday 17th March 2010

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
15 Overhead squat, 42.5/30kg

Post rounds and fractions of rounds completed to comments.

Tuesday 16th March 2010

Weighted pull-ups 1-1-1-1-1-1-1 reps

If you haven't got your pullup yet work on pullup assistance exercises, eg negatives, band pullups, static holds and partner pullups for 25 minutes

Post loads and body weight to comments.

Monday 15th March 2010

Complete as many rounds in 20 minutes as you can of:

Run 400m
40 Wallball shots, 20/14 pound ball

Post rounds and fractions of rounds completed to comments.

Sunday 14th March 2010


No one teaches little kids to squat,
Squating is part of our DNA.
But modern living makes us forget that!

Embrace your genes
learn how to squat again and
Go "A$$ to Grass" when ever you can.

Saturday 13th March 2010

for time:
21-15-9 reps
Clean 60/40kg
Ring Dips

Friday 12th March

6am session at The Box Today.

Three rounds for time of:

30 Double-unders
25 L-pull-ups
20 Dumbbell Squat clean 20/15kg

Post time to comments.

Wednesday, March 10, 2010

Thursday 11th March 2010

Ten rounds for time of:
15 Deadlift, 60/40kg
15 push-ups

Post time to comments.

Tuesday, March 09, 2010

Wednesday 10th March 2010

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.
A scaled option can be found in comments

Post time to comments.

Monday, March 08, 2010

Tuesday 9th March 2010


Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups

Post times to comments

Sunday, March 07, 2010

Monday 8th March 2010

For time:
5 Muscle-ups
15 Back squat,42.5/30kg
10 Muscle-ups
30 Back squat, 42.5/30kg
15 Muscle-ups
45 Back squat,42.5/30kg
10 Muscle-ups
30 Back squat, 42.5/30kg
5 Muscle-ups
15 Back squat, 42.5/30kg

Post time to comments.

Wednesday, March 03, 2010

Thursday 4th March 2010

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Wednesday 3rd March 2010

A taste of the QLD Sectionals

Complete as rounds as possible in 10 mins of:
Deadlift, 7 reps
Hang Power Clean, 7 reps
Front Squat, 7 reps
Chest to Overhead, 7 reps

Males 40kg , Females 30kg

"It doesn't look that bad!!!, on paper ;)"
Post total rounds and reps and thoughts to comments

Monday, March 01, 2010

Tuesday 2nd March 2010

"War Frank"

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

Post time to comments.