Tuesday, August 31, 2010
Sunday 5th September 2010
REST DAY
Happy Fathers day to all the Dads at CrossFit North Queensland and to my Dad Jack
Saturday 4th September 2010
"Linda"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
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
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
2-4pm
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.
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
NEWS AND EVENTS
SOCIAL DAY/BEACH WOD
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.
NEW TIMETABLE/SESSION TIMES
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
THE BOX 2.0 OPEN DAY AND WOD CHALLENGE
Sunday 26th September 2010
Watch this Space, more details coming soon
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.
NEW TIMETABLE/SESSION TIMES
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
THE BOX 2.0 OPEN DAY AND WOD CHALLENGE
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
3-2-2-1-1-1
Finisher (15min cut off)
400m Walking Lunge
Post Clean and Jerk Loads and finisher times and number of steps to comments
3-2-2-1-1-1
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
Burpees
Box Jumps 24"
Toes to bar
Monday 23rd August 2010
Deadlift
5-5-5
Three Rounds
12ft rope climb 7 assents
21 Ring Dips
50 Squats
Saturday, August 21, 2010
Sunday 22nd August 2010
Friday, August 20, 2010
Saturday 21st August 2010
UltraFit Team workoutTeam 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
"Nate"
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
Friday, August 13, 2010
Saturday 14th August 2010
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Thursday, August 12, 2010
Friday 13th August 2010
"Coe"
Ten rounds for time of:
10 Thruster, 42.5/30kg
10 Ring push-ups
Thursday 12th August 2010
Tuesday, August 10, 2010
Wednesday 11th August 2010
"ADAMBROWN"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
"SQT"
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
REST DAY
Goodluck to all those CrossFit North Queensland Crew Running at The Townsville Running Festival today
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
REST DAY
The Box 2.0 ready to roll.
All classes from Monday 2.8.10 at the new Location
16 Reardon St Currajong
