Tuesday, August 31, 2010

Sunday 5th September 2010


Happy Fathers day to all the Dads at CrossFit North Queensland and to my Dad Jack

Saturday 4th September 2010


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

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Friday 3rd September 2010

Split Jerk 1-1-1-1-1-1-1 reps

Thursday 2nd September 2010

Complete as many rounds as possible in 20 minutes of:
5 Thruster,42.5kg/30kg
7 Hang Powercleans,42.5kg/30kg
10 Sumo Deadlift High-pull, 42.5kg/30kg

Monday, August 30, 2010

Wednesday 1st September 2010

With a 20kg barbell,
21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sotts press

Sunday, August 29, 2010

Tuesday 31st August 2010

Back Squat 3-3-3-3-3 reps

post loads to comments

Monday 30th August 2010

For time:
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 35kg/25kg
Push jerk, 35/25kg

todays Photo by Sarah from Ark Photography

Sunday 29th August 2010

Social Day/Beach WOD
Meeting at The Beach Volleyball Nets down The Strand

Friday, August 27, 2010

Saturday 28th August 2010

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Sunday, August 22, 2010


Its time to have some fun down on the beach
Sunday 29th 2pm -4pm
Meeting at the Beach Volleyball nets on The Strand for a fun WOD, socialising with other crossfitters and a game or two of hoover ball.Feel free to bring along friends and family.

The New time table starts from September 1st,
Changes include
AQUA classes are back at Riverway, Tuesday, Thursday & Saturday 9am
ADDITIONAL 4:30pm CrossFit Sessions, Tuesday and Thursday

Sunday 26th September 2010
Watch this Space, more details coming soon

Friday 27th August 2010

"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Thursday 26th August 2010

Tie a small plate or ring to hang an honest 30cm above your tiptoe reach and complete
5 rounds for time of:
30 Jump and touch
25 Squats
20 Sit-ups
15 Push-ups
10 Pull-ups

Wednesday 25th August 2010

Clean and Jerk

Finisher (15min cut off)
400m Walking Lunge

Post Clean and Jerk Loads and finisher times and number of steps to comments

Tuesday 24th August 2010

For time:
30-25-20-15-10rep rounds
Box Jumps 24"
Toes to bar

Monday 23rd August 2010


Three Rounds
12ft rope climb 7 assents
21 Ring Dips
50 Squats

Saturday, August 21, 2010

Friday, August 20, 2010

Saturday 21st August 2010

UltraFit Team workout

Team of four persons.
One team member on each exercise, each team member must complete each of the exercises in this order. One person must be on the rower all times.
The workout is complete once all reps and the 2500m row are completed.

25 Burpees
25 Pull Ups Men(Chest to Bar)
25 Thrusters Men 60kg /  Girls 40kg
2500m Row

Thursday, August 19, 2010

Friday 20th August 2010

For time:
30 Box Jumps 20"
5 Sandbag Squat clean/ shoulder transfer 30/20kg
25m Tyre Flips
5 Monkey Bar crossings
25m Tyre Flips
5 Sandbag Squat clean /shoulder transfer 30/20
30 Box Jumps 20"

Wednesday, August 18, 2010

Thursday 19th August 2010


Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Tuesday, August 17, 2010

Wednesday 18th August 2010

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

Monday, August 16, 2010

Tuesday 17th August 2010

Three rounds for time of:
30 Wallball shots, (10.5 foot target)20/14lbs
30 Squat snatches, 35/20kg (movement initiates with barbell below the knees)

Monday 16th August 2010

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

Haven't got a pullup yet! don't worry we will work on kipping and progressions for you.

Post loads and body weight to comments.

Sunday 15th August

Time for Hard'nup 2010

Friday, August 13, 2010

Tuesday, August 10, 2010

Wednesday 11th August 2010


Two rounds for time of:
24 Deadlift, 135kg/95kg
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
24 Bench press, 90kg/65kg
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
24 Clean, 60/45kg

Monday, August 09, 2010

Tuesday 10th August 2010


Three rounds for time of:
10 Ground to overhead, 42.5kg/30kg
200 yard Shuttle sprint, 50 yards there and back twice

Sunday, August 08, 2010

Monday 9th August 2010

Complete as many rounds as possible in 20 minutes of:
7 Back squat, 82.5kg/60kg
10 Steps Overhead walking lunge,(right hand)20/15kg dumbbell
7 Burpees
10 Step Overhead walking lunge,(left hand)20/15kg dumbbell

Monday, August 02, 2010

Sunday 8th August 2010


Goodluck to all those CrossFit North Queensland Crew Running at The Townsville Running Festival today

Saturday 7th August

Five rounds for time of:
5 Muscle-ups
10 Overhead squat 50kg/35kg
15 Toes to bar
20 GHD Sit-ups

Friday 6th August 2010

Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box
25 Back extensions
Deadlift, 20 reps 92.5/65kg

Thursday 5th August 2010

Snatch, 1 rep
Clean and jerk, 1 rep

As many rounds and reps as possible in ten minutes of:
Squat clean, 6 reps 55kg/37.5kg
12 Pull-ups
24 Double-unders

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score.
Post score to comments

Wednesday 4th August 2010

2009 Australasian regionals WOD
Three rounds
10 clean & jerk 60kg/40kg
15 ring dips,
20 KB swings 24kg

Tuesday 3rd August 2010

Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s" 20lb/14lb

"2-fer-1s" are also called "double shots"

Sunday, August 01, 2010

Monday 2nd August 2010

Five rounds for time of:
5 Squat clean thruster, 60/42.5kg
10 Chest to bar pull-ups

Sunday 1st August 2010


The Box 2.0 ready to roll.
All classes from Monday 2.8.10 at the new Location

16 Reardon St Currajong