For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
50 dumbbell Hang power clean, 20/12.5kg
800 meter Run
50 Back extensions
Sunday, January 30, 2011
Monday 31st January 2011
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
50 dumbbell Hang power clean, 20/12.5kg
800 meter Run
50 Back extensions
Friday, January 28, 2011
Saturday 29th January 2011
Clean 3-3-3-3-3-3-3 reps
Big thankyou for everyone who stuck around after class to prep for the cyclone, looks like will have to do it all again on wednesday as well.
Wednesday, January 26, 2011
Friday 28th January 2011
"Holbrook"
Ten rounds, each for time of:
5 Thruster 52.5/35kg
10 Pull-ups
100 meter Sprint
Rest 1 minute
Post fastest and slowest rounds to comments.
Thursday 27th January 2011
4:30pm BOX WODS are now back on THURSDAYS, AS WELL AS 5:30pm WATER WODS @ RiverwayThree rounds for time of:
12 Muscle-ups
75 Squats
Water WOD
Swimming technique and drill
please byo kickboard and pool buoy if you have them
Sunday, January 16, 2011
Wednesday 26th January 2011
AUSTRALIA DAY 
NO CLASSES ON AUSTRALIA DAY, instead we have not 1 but 2 events to attend
The Walters IGA Australia Day Fun Run will be held on Wednesday the 26th of January 2011.
The course starts from the Main Oval inside Tony Ireland Stadium at Riverway on Sporting Drive at 7.30am, follows the path to Federation Bridge then continues on the path to the Twin Cities Bridge and return to finish inside Tony Ireland Stadium, for a distance of about 4.5km.
After the run head back to the Box for our
HOTTEST 100 party : 100 REPS FOR TIME & FLOOD RELIEF
Come join us on Australia Day at CrossFit North Queensland. Rock out to the Sounds of the Tripe J Hottest 100 and Smash out 100 reps for time of an exercise of your choice. Pulls, pushups, muscle ups, thrusters, you name it even. We have even got a few guys going to give 100 x 100kg deadlifts a go. CrossFitter and Non CrossFitters welcome
All we are asking is a donation Minimum $10 (thats 100x10c) per exercis you attemp. With all monies raised going to help flood effected CrossFitters down south.
NO CLASSES ON AUSTRALIA DAY, instead we have not 1 but 2 events to attend
The Walters IGA Australia Day Fun Run will be held on Wednesday the 26th of January 2011.
The course starts from the Main Oval inside Tony Ireland Stadium at Riverway on Sporting Drive at 7.30am, follows the path to Federation Bridge then continues on the path to the Twin Cities Bridge and return to finish inside Tony Ireland Stadium, for a distance of about 4.5km.
After the run head back to the Box for our
HOTTEST 100 party : 100 REPS FOR TIME & FLOOD RELIEF
Come join us on Australia Day at CrossFit North Queensland. Rock out to the Sounds of the Tripe J Hottest 100 and Smash out 100 reps for time of an exercise of your choice. Pulls, pushups, muscle ups, thrusters, you name it even. We have even got a few guys going to give 100 x 100kg deadlifts a go. CrossFitter and Non CrossFitters welcome
All we are asking is a donation Minimum $10 (thats 100x10c) per exercis you attemp. With all monies raised going to help flood effected CrossFitters down south.
Monday 24th January 2011
Three rounds for time of:
10 Deadlift, 125/87.5kg
50 Double-unders
post time to comments
Saturday 22nd January 2011
For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs
Thursday 20th January 2011
6am & 4:30pm @ BoxFive rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 20/15kg
5:30pm Water WOD @ Riverway
Five rounds for time
Swim 140m
20 Burpees
15 Two-hand dumbbell Bent over row, 20/15kg
Wednesday 19th January 2011
Five rounds
15' Rope climb, max reps in 3 minutes
Post reps for each round to comments.
Tuesday 18th January 2011
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to October 2010
Saturday, January 15, 2011
Friday, January 14, 2011
Thursday, January 13, 2011
Friday 14th January 2011
Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups
PLEASE NOTE Todays 5:30 pm class will start at 6pm. Sorry for any inconvenience
Tuesday, January 11, 2011
Thursday 13th January 2011
AM WOD @THE BOX
Three rounds for time of:
6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
15 Power clean, 60/42.5kg
PM WOD @ Riverway lagoons
Three rounds for time of:
Swim 70m
20 deep-end "muscle-up" (starting from full extension under water with knees bent 90 degrees)
Walking lunge 70m
15 KB clean & Press
Sunday, January 09, 2011
Wednesday 12th January 2011
Weighted Pullups
1-1-1-1-1-1-1
For those who cannot do Pullups, yet, we will be working on progressions and kipping technique.
Tuesday 11th January 2011
Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box
For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.
Post total time.
Monday 10th January 2011
"Rankel"
Complete as many rounds as possible in 20 minutes of:
6 Deadlift, 100/70kg
7 Burpee pull-ups
10 Kettlebell swings, 2/1.5 pood
Run 200 meters
Sunday, January 02, 2011
Sunday 9th January 2011
REST DAY
At the end of each year we take down the "rogues gallary" and then put the pictures back up as people show up to class.
First week down for 2011 and already our family photo wall is filling up. Keep up the good work.
Saturday 8th January 2011
For time:
"Fran"
21-15- and 9 reps,
Thruster 42.5/30kg
Pull-ups
Our new training diaries from WODbook have arrived, have you got yours yet?
They are selling like paleo hotcakes
Thursday 6th January 2011
AM Session
3 rounds for time of:
Run 400 meters
30 Overhead squats, 35/25kg barbell
21 Pull-ups
PM POOL SESSIONS START TODAY
5:30pm at the Riverway lap lanes , meeting at the park end
3 rounds for time of:
Swim 2 laps ~ 140m meters
30 Overhead squats, 20kg/15kg plate
21 Push-ups
Wednesday 5th January 2011
"Jack"
Complete as many rounds as possible in 20 minutes of:
10 Push press, 52.5kg/35kg
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Tuesday 4th January 2011
"Murph"
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.
Monady 3rd January 2011
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Back to normal timetable today
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