Friday, December 30, 2011

Saturday 31st December 2011

Burpee ladder
1 burpee in the first minute
2 burpees in the second minute
3 burpees in the third minute
..keep this patter going till you cannot keep up with the minute count.
Rest 2 min
Then work back down from the number of burpees you got to decreasing by 1 rep each minute

Hanging out With K Starr

Friday 30th December 2011

For time:
Run 3km

Monday, December 26, 2011

Friday, December 23, 2011

Wednesday 28th December 2011

Five rounds for time of:
60kg Deadlift, 9 reps
60kg Hang power snatch, 6 reps
60kg Overhead squat, 3 reps

Jason Khalipa 3:01, Josh Everett 3:29, Nate Beard 4:03, Kristan Clever 3:50 (95lbs), Katie Hogan 5:04 (95lbs), Miranda Oldroyd 5:06 (95lbs).
Post time to comments.

Tuesday 27th December 2011

Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24" box
15 Toes to bar
12 Pull-ups

Monday 26th December 2011

Front squat 2-2-2-2-2-2 reps

If you cannot get to weights 200 airsquat for time

Sunday 25th December 2011


Wishing all the clients, trainers and friends at CrossFit North Queensland, near and far a safe and Happy Christmas.
Am looking forward to rocking 2012 with you all.

Today is a rest day, but spare a thought for the fat man who has been working hard to be ready for today.

Monday, December 19, 2011

Saturday 24th December 2011

Todays WOD will be at Riverway and followed by a BBQ breakfast.

For time:
Five rounds
10 Water Muscle-ups
20 Push press, 15/10kg
Swim 140m (two laps)

Friday 23rd December 2011

For time:
Run 1000 meters
100 Push-ups
10 Snatch, 60/42.5kg

Thursday 22nd December 2011

21-15-9 reps for time of:
Clean 60/42.5kg
GHD sit-up

Wednesday 21st December

"CrossFit Total"

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

Post total to comments.

Tuesday 20th December 2011

Three rounds for time of:
Row 1000 meters
Run 800 meters

Thursday, December 15, 2011

Tuesday, December 13, 2011

Wednesday 14th December 2011

Three rounds for time
Dumbbell squat snatch, 15 reps, right arm 15/10kg
15 GHD sit-ups
Dumbbell squat snatch, 15 reps, left arm 15/10kg
15 Toes to bar

Friday, December 09, 2011

Saturday 10th December 2011

Complete as many rounds as you can in 20 minutes of:
Run 400 meters
21 Deadlifts 70/50kg

Post rounds and fractions of rounds completed to comments.

Thursday, December 08, 2011

Friday 9th December 2011

Three rounds for time:
Run 400m
21 Kettlebell swings 24kg
15 Knees to elbows
9 Ring dips

Photo by Ian Hitchcock/Getty Images AsiaPac)

Saturday, December 03, 2011

Thursday 8th December 2011


5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
42.5kg Sumo-deadlift high-pull, 10 rep
42.5kg Thruster, 10 reps
Rest 1 minute

Post total time to comments

Wednesday 7th December 2011

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

Post loads to comments.

Tuesday 6th December 2011

Remember 6am and 5:45pm sessions only today.


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

PS Any Ladies interested in a Brazlian Jiu Jitsu seminar with Australias first Female BJJ black belt head over to Kickstart Fitness centre Aitkenavale for a seminar 4:30-6:00PM $50 per person

Monday 5th December 2011

Complete as many rounds in 20 minutes of:
Row 250 meters
25 Push-ups

Post rounds completed to comments.

Sunday 4th December 2011


Thursday, December 01, 2011

Friday 2nd December 2011

Complete as many rounds in fifteen minutes of:
15 foot Rope climb, 2 ascents
20 Wall ball shots, 20 pound ball
Run 200 meters

Post rounds completed to comments.

Tuesday, November 29, 2011

Thursday December 1st

Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
20kg Sots press, 10 reps

Wednesday 30th November 2011

100kg Deadlift, 21 reps
Handstand walk 21 meters
100kg Deadlift, 15 reps
Handstand walk 15 meters
100kg Deadlift, 9 reps
Handstand walk 9 meters

Monday, November 28, 2011

Tuesday 29th November 2011

Run 10K

If you are not up to running 10km run 2, 4, 6 or 8km which ever one is a challenge for you.

Post time and distance to comments.

Sunday, November 27, 2011

Monday 28th November 2011

Hang power snatch 3-3-3-3-3 reps

Post loads to comments.

Sunday 27th November 2011


Saturday 26th November 2011

NO Session today, instead head down to Strand Firtness for there Open Day Throwdown.
7am atheletes, 8am spectators
Well done for everyone on their efforts today, for those who didnt compete or come down and support her is what you missed.

WOD # 1
400m beach run
then 3 rounds
9 Clean & Jerk Burpess
15 Pushups ( hand release)
21 KB Swings
finish with 400m row

WOD # 2 (Top 12)
100m Swim
the 3 rounds
10 deadlifts
20 Pullups
30 Double unders
finish with 100m swim

WOD # 3 (Final, Top6)
9 Handstand Pushups
15 OHS
21 Wallball shots
Finish with 200m plate carry

Thursday, November 24, 2011

Friday 25th November 2011


Three rounds for reps of:
70kg Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
110kg Deadlifts, 1 minute
Burpees, 1 minute
70kg Jerks, 1 minute
Rest 1 minute

Wednesday, November 23, 2011

Thursday 24th November 2011

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Post time to comments.

Monday, November 21, 2011

Wednesday 23rd November 2011


For time:
10 Handstand push-ups
15 Deadlift, 115kg/80kg
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 20/15kg plate

Post time to comments

Sunday, November 20, 2011

Tuesday 22nd November 2011

Three rounds, 15-12-and 9 reps, for time of:
barbell Thrusters 60/42.5kg
Weighted Pull-ups 20/15

For weighted pull-ups, placing a 20kg dumbbell between the legs above crossed ankles works great.

Monday 21st November 2011


Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Sunday 20th November 2011


Well done and welcome to our new crew members Paddy, Joe, Jake, Carla and Frazer who completed their intro workshop today. Looking forward to seeing you all at sessions from tomorrow

Saturday 19th November 2011

For time
Tyre flip 475m

Wednesday, November 16, 2011

Thursday 17th November 2011

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Post time to comments.

Tuesday, November 15, 2011

Wednesday 16th November 2011

Remember only 6am and 5:30pm session today.
Back to full time table tomorrow, Thursday

Thruster 1-1-1-1-1-1-1 reps

Monday, November 14, 2011

Tuesday 15th November 2011

Remember only a 6am and 5:30 session today. Sorry for any inconvenience.

Death by 10m

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball

Saturday, November 12, 2011

Monday 14th November 2011

Please note only a 6am & 5:30pm session today
Sorry for any inconvenience, back to normal Thursday.

For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms

Sunday 13th November 2011

Rest Day

Friday, November 11, 2011

Saturday 12th November 2011


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile 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.

Post time to comments.

Wednesday, November 09, 2011

Friday 11th November 2011

For time:
30 Clean and Jerk, 60/42.5


For time:
30 Snatch 60/42.5kg

Use 95 pounds, 65 pounds or broomstick as needed.

Tuesday, November 08, 2011

Thursday 10th November 2011


Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

Wednesday 9th November 2011

"Broomstick Mile"
25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400 meters
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 meters
50 Squat Cleans
Run 400 meters
50 Snatches
Run 400 meters

All of this work except for the runs is done with a PVC pipe. The moves are done in synchrony and the run is kept to pace of the slowest runner. Everyone stays together for every rep.

Tuesday 8th November 2011

Three rounds for time of:
30 Wallball shots, 20/14pound ball (10.5 foot target)
30 Squat snatches, 35/25kg (movement initiates with barbell below the knees)

Sunday, November 06, 2011

Monday 7th November 2011

For time:
Row 300 meters
20 Push press, 60/42.5kg
Row 300 meters
15 Push press, 60/42.5kg
Row 300 meters
10 Push press, 60/42.5kg
Row 300 meters
5 Push press, 60/42.5kg

Sunday 6th November


Next month CrossFit NOrth Queensland will be hosting the first Offical Australian Hero WOD to be posted on the main site. A fundraising tshirt is avaiable for $20 with all proceeds raised going to the Commando Welfare Trust.

If you would like to purchase a shirt you need to place your order before November 14th in order for the shirts to be ready for the even.They are plan black tshirt in a small run size so its sujjested you size up. ie if your a s go up to M

Friday, November 04, 2011

Saturday 5th November 2011

For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

Thursday, November 03, 2011

Friday 4th November 2011

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

Rebecca Voigt 8:00/875lbs, Kristan Clever 9:50/444lbs.
Post time and total of all successful snatches to comments. Do not count missed reps.

Tuesday, November 01, 2011

Thursday 3rd November 2011

Set a cone at 20 meters.

Five rounds for time of:
40 meters Overhead walk, 82.5kg/57.5kg
30 Wallball shots, 20/14 pound ball
40m Farmer carry, 42.5/30kg barbells

The barbells must be turned around the cone.

Post time to comments.

Monday, October 31, 2011

Wednesday 2nd November 2011

Three rounds for time of:
15 Overhead squat, 42.5/30kg
15 L Pull-ups
15 Split-jerk, 42.5/30kg
15 Knees to elbows
15 Hang clean, 42.5/30kg
15 Back extensions, with 10kg

Hold 25 pound plate or dumbbell to chest for back extensions.

Sunday, October 30, 2011

Tuesday 1st November 2011

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Monday 31st October 2011

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Back Squat 5-5-5

Post total reps from all 32 intervals to comments.