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

Sunday 30th January 2011

Rest Day

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


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 @ Riverway

Three 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


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

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.

Tuesday 25th January 2011

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

Monday 24th January 2011

Three rounds for time of:
10 Deadlift, 125/87.5kg
50 Double-unders

post time to comments

Sunday 23rd January 2011


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

Friday 21th January

Snatch 1-1-1-1-1-1-1 reps

Thursday 20th January 2011

6am & 4:30pm @ Box
Five 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

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

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

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

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


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:
21-15- and 9 reps,
Thruster 42.5/30kg

Our new training diaries from WODbook have arrived, have you got yours yet?
They are selling like paleo hotcakes

Friday 7th January 2011

"Beep test"


Front squat 3-3-3-3-3 reps

Thursday 6th January 2011

AM Session
3 rounds for time of:
Run 400 meters
30 Overhead squats, 35/25kg barbell
21 Pull-ups

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


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


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


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