Sunday, May 30, 2010

Wednesday 2nd June 2010

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
7 Thruster 60/42.5kg
7 Knees to elbows
7 Deadlift, 110/80kg
7 Burpees
7 Kettlebell swings, 32/24kg
7 Pull-ups

Tuesday 1st June 2010


With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Monday 31st May 2010


For time:
10 Handstand push-ups
15 Deadlift, 115/95kg
25 Box jumps, 30/24 inch box
50 Pull-ups
100 Wallball shots, 20/14lb 10'
200 Double-unders
Run 400 meters with a 20/10kg plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Saturday, May 29, 2010

Sunday 30th May 2010

Rest day

The Box will be Open today 1-4pm

"King of the Castle" Sunday June 6th

Tuesday, May 25, 2010

Friday 28th May 2010

Three rounds for time of:
60 seconds L-sit
30 Barbell Good mornings 20/15kg
60 Abmat sit-ups
30 Back Extensions with 10kg /5kg plate

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups, feet unanchored with soles together.

Thursday 27th May 2010


Three rounds, 21-15- and 9 reps, for time of:
Thruster 42.5/30kg

Post time to comments.

Saturday, May 22, 2010

Sunday 23rd May 2010


"The needs of Olympic athletes and our grandparents differ by degree not kind." Coach Glassman

Frances is currently CrossFit North Queenslands oldest crossfitter and she rocks every session she comes to, you're NEVER to old to CrossFit

Castle Hill @ 4pm today if anyone is interested in an active recovery session/ weight vests optional

Friday, May 21, 2010

Saturday 22nd May 2010

3 rounds for time:
Run 400m
21 Kettlebell swing 24/16kg
12 Pull-ups

Thursday, May 20, 2010

Friday 21st May 2010

For Time:
20 reps Shoulder to overhead,85/60kg
40 Burpees

Partition as needed, any order.

Wednesday, May 19, 2010

Thursday 20th May 2010

Australian Regional Qualifiers WOD 3

For Time
12 Overhead Squats 60/40kg
21 Pullups
Run 2.7km
21 Pullups
12 Thrusters 60/40kg

(25 minute cut off)

Tuesday, May 18, 2010

Wednesday 19th May 2010


50-40-30-20 and 10 rep rounds of:

Post time to comments.

Monday, May 17, 2010

Tuesday 18th May 2010

"Tommy V"

For time:
21 Thruster, 50/35kg
Rope Climb, 12 ascents
15 Thruster, 50/35kg
Rope Climb, 9 ascents
9 Thrusters 50/35kg
Rope Climb, 6 ascents

Post time to comments.

Sunday, May 16, 2010

Friday, May 14, 2010

Sunday 16th May 2010


Hand care is important, if your hand care kit doesn't contain the following items, why not??

Saturday 15th May 2010


Five rounds for time of:
Run 800 meters
30 Kettlebell swing, 2pood
30 Pull-ups

Post time to comments.

Thursday, May 13, 2010

Friday 14th May 2010

6am session is at The Box, no 5:30pm today


For time:
150 Wallball shots, 20 pound ball

Wednesday, May 12, 2010

Thursday 13th May 2010

Five rounds for time of:
5 Muscle-ups
10 Power clean, 60/42.5kg
Run 220 meters

Happy Birtday FI

AND CrossFit North Queensland,
4 years old this week :)

Tuesday, May 11, 2010

Wednesday 12th May 2010

Inspired by WOD 3 from the Australian Regionals
For Time:
Sandbag carry 40m
21 Box Jumps 24inch
21 KB swing 32/24kg
Sandbag carry 80m
15 Box Jumps 24inch
15 KB swings 32/24kg
Sandbag carry 120m
9 Box Jumps 24inch
9 KB swings32/24kg

Monday, May 10, 2010

Tuesday 11th May 2010

Seven rounds for time of:
10 Handstand push-ups
10 Squat clean, 20kg
10 L-pull-ups

Post time to comments.

Sunday, May 02, 2010

Monday 10th May 2010

Remember NO 9:30am class today
5:30pm IS ON


For time:
Run 1.6km
Row 2km
Run 1.6km

Sunday 9th May 2010


Happy Mothers Day to all the Mums at CrossFit North Queensland


Saturday 8th May 2010


Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post times to comments.


Friday 6th May 2010

NO CLASSES AT CFNQ Today Due to Fiona Heading Down for CrossFit Games Regionals So here is a WOD you can do without equipment

For Time:
400m Walking Lunge


BRACE FOR WAR Saturday Night tickets via or call 07 4771 4000.

Thursday 6th May 2010

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Wednesday 5th May 2010

To help you all get into Games mode lets do
Queensland Sectionals Day 2 WOD
(20 minute time limit):
For time:
750m row
100m Farmers Carry, 48kg (32kg)
50kg (35kg) Snatch, 15 reps
100m Farmers Carry, 48kg (32kg)
50kg (35kg) Snatch, 12 reps
100m Farmers Carry, 48kg (32kg)
50kg (35kg) Snatch, 9 reps
100m Farmers Carry, 48kg (32kg)

Farmer carries will be completed using 24 and 16kg kettlebells for the men and women, respectively. Snatch is ground to overhead in one movement. Power Snatch may be used. For athletes that do not make the cutoff, last completed exercise will contribute to score.