Monday, February 28, 2011

Saturday, February 26, 2011

Monday 28th Feb 2011

21-15-9 reps of:
Sumo deadlift high-pull 42.5/30kg
Overhead squat 42.5/30kg

Sunday 27th Feb 2011


Don't forget our little social gathering & Pot Luck BBQ today 4pm.
@ The Strand meeting at The Beach Volley Ball nets,
OR at Demelza and Ryans place if the Weather isn't kind.
I will post here and on facebook by 2pm the location.
Family and Partners welcome

Thursday, February 24, 2011

Saturday 26th Feb 2011

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

Friday 25th Feb 2011

For time:
Row 1K
20/15kg Dumbbell snatch, 50 reps
Row 750m
20/15kg Dumbbell snatch, 35 reps
Row 500m
20/15kg Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Tuesday, February 22, 2011

Thursday 24th Feb 2011

Deadlift 3-3-3-3-3 reps

Wednesday 23rd Feb 2011

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Sunday, February 20, 2011

Tuesday 22nd Feb 2011

Five rounds for time of:
20kg barbell Overhead walking lunges, 15m
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Monday 21st Feb 2011


Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Sunday 20th Feb


Thursday, February 17, 2011

Wednesday, February 16, 2011

Friday 18th Feb 2011


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

Monday, February 14, 2011

Thursday 17th Feb 2011

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Saturday, February 12, 2011

Tuesday 15th Feb 2011

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

Thursday, February 10, 2011

Wednesday, February 09, 2011

Saturday 12 February

Run 5K

Friday 11th February 2011


Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

Monday, February 07, 2011

Sunday, February 06, 2011

Friday, February 04, 2011

Saturday 5th February

For time:
15 Power Cleans 70/50kg
10 m walking lunge
12 Power Cleans 70/50kg
20m walking lunge
9 Power Cleans 70/50kg
30m walking lunge

Friday 4th January 2011

Ok Crew, hopefully everyone Is fine and no one sustained to much damage.
If anyone needs help let your CrossFit family know and we will chip in, we move heavy stuff well ;)

Here is the plan
The Box is basically back in working order, just needs a little tidy and cleaning and the rowers down from the roof. So there will be an Open Box session at 5:40pm today Friday 4th.

We have water but no power as of 11am this morning.
Saturdays 7am session will be a class as normal.

If you have any questions please contact me. 042411015 I'm in Sydney now for my CrossFit course Demelza will be taking classes, but I have power and phone signal. Melz access to both is limited.

Tuesday, February 01, 2011


We are now on cyclone WARNING, . Sessions at CrossFit North Queensland will be suspended till further notice, hopfully we can be back on deck asap,
Keep an eye on facebook and stay safe crew

Wednesday 2nd February 2011

Big thankyou to everyone who came in today and yesterday to help prep the Box for cyclone Yasi, lets hope the roof stays on and the water stays out.

Classes will start back as soon as its safe to do so

Keep an eye on facebook for updates.

Stay Safe CFNQ Crew, friends and family

Tuesday 1st February 2011

For time:
21 reps Deadlift, 100kg/70kg
400 meter Run
18 reps Deadlifts 100kg/70kg
400 meter Run
15 reps Deadlifts 100kg/70kg
400 meter Run
12 reps Deadlifts 100kg/70kg
400 meter Run