Tuesday, July 27, 2010

Saturday 31st July 2010

Thursters 42.5/30kg

MASSIVE THANKYOU to everyone who helped dismantle the old box and move to our new location, if you helped for an hour or for 8 everyones effort was appreciated. Thanks again

Friday 30th July 2010


For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

Thursday 29th July 2010

Run or Row 5km

Wednesday 28th July 2010

Five rounds for time of:
15 Deadlift, 100/70kg
20 Box jumps, 24 inch box
25 Pull-ups

Monday, July 26, 2010

Tuesday 27th July 2010


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Sunday, July 25, 2010

Monday 26th July 2010

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Monday, July 19, 2010

Saturday 24th July 2010

Three rounds for time of;
Run 400m
24kg KB Swing, 21 reps
Knees to Elbows, 15 reps
Ring Dip, 9 reps

Post time to comments

Private Benjamin Ranaudo was killed by an anti-personnel explosive device in Afghanistan on Saturday 18th July 2009.
Private Ranaudo was a member of the Townsville based 1st Battalion, the Royal Australian Regiment. He was a member of the Mentoring and Reconstruction Task Force in Afghanistan and was killed while on operations north of Tarin Kowt early Saturday morning, Afghanistan time.

Ben was also member of CrossFit North Queensland.
We created this workout “B-1″ in his honour. RIP Ben.

Friday 23rd July

Seven rounds for time of:
3 reps Clean 92.5kg/65kg
4 Ring handstand push-ups

Thursday 22nd July 2010

Complete as many rounds as possible in seven minutes of:
7 reps Deadlift, 142.5/92.5kg
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

Wednesday 21st July 2010

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Graham Holmberg 16:59, Annie Thorisdottir 17:53. Post time to comments.

Tuesday 20th July 2010


Three rounds, 9-7- and 5 reps, for time of:
Squat snatch 60/42.5kg

Amanda Miller was one of the athletes who competed at the CrossFit Games last year. She had every intent to compete again this year, not as an individual athlete, but representing her affiliate in the affiliate cup. She lost an 8 month battle against cancer. The opening Individual WOD of the 2010 Games was named in her honour

Post times to comments.

Sunday, July 18, 2010

Monday 19th July 2010

Power Cleans 5-5-5

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

Saturday, July 10, 2010

Saturday 17th July 2010

For time
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Complete all reps of each exercise before moving to the next.

Friday 16th July 2010

Shoulder Press 5-5-5
For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

Thursday 15th July 2010

Front Squat 5-5-5

Something from the Hopper deck!

Wednesday 14th July 2010

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Tuesday 13th July 2010


Complete three rounds for time of:
21 reps, right arm Dumbbell snatch
21 L Pull-ups
21 reps, left arm Dumbbell snatch
21 L Pull-ups

These are squat not power snatches.

Select from 20,15,10kg,6kg Dumbbells

Monday 12th July 2010

Five rounds for time of:
15 Thruster, 60/42.5kg
Run 400 meters

Sunday 11th July 2010


Friday, July 09, 2010

Saturday 10th July 2010


Complete as many rounds in 20 minutes as you can of:
9 Deadlift, 110kg/75kg
8 Muscle-ups
9 Squat clean, 70/50kg

Sunday, July 04, 2010

Friday 9th July 2010

For time:
Walking lunge 30m
21 Pull-ups
21 Sit-ups
Walking lunge 30m
18 Pull-ups
18 Sit-ups
Walking lunge 30m
15 Pull-ups
15 Sit-ups
Walking lunge 30m
12 Pull-ups
12 Sit-ups
Walking lunge 30m
9 Pull-ups
9 Sit-ups
Walking Lunge 30m
6 Pull-ups
6 Sit-ups

Thursday 8th July 2010

Shoulder Press 5-5-5
For time:
20 rep Back squat, 100/70kg
40 Toes to bar
60 Kettlebell swings, 2/1.5pood

Wednesday 7th July 2010

Wearing a 20 pound vest,
Three rounds for time of:
1K Run
10 Muscle-ups
100 Squats

Happy Birthday Sally

Tuesday 6th July 2010

Final WOD from Tropic Thunder
For time:
50 Double Unders
40 SDHP 24/16kg
30 Wallball 20lb/14lb
20 Kness to upper arm
10 Ground to overhead 60/35kg

Monday 5th July 2010

Classes as normal today , Show Holiday
9:30am & 5:30pm

Complete as many rounds in 15 minutes as you can of:
5 dumbbell Push jerks 20/15kg pairs
7 Box jumps, 30 inch box