Tuesday, May 31, 2011

Wednesday 1st June 2011

For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees

Sunday, May 29, 2011

Monday 30th May 2011


Three rounds, 9-7- and 5 reps, for time of:
Squat snatch 60/42.5kg

Post times to comments.

Sunday 29th May 2011


2011 CrossFit Games Qualifiers
Patrick Barber
Chris Hogan
Rob Forte
Amy Dracup
Ruth Anderson Horrell
Amanda Allen
CrossFit Ignite Sydney
CrossFit Gold Coast
Southern CrossFit

Saturday 28th May 2011

Three rounds
75 Double unders
50 Situps
25 Kettlebell swings 24/16kg
10 Overhead Squats 50/30kg

The Cell,Perth, power through Team workout 4.At 2011 Reebok Australian CrossFit Games Regionals in Sydney

Thursday, May 26, 2011

Friday 27th May 2011

Regionals Team Workout 3

21-15-9 reps for time of:
Deadlift (125kg /82.5kg)
Box jump (30”/24”)

Teams of 2 (1 man, 1 woman). The man performs the entire workout then tags the woman who does the entire workout. Total time is the result.

Wednesday, May 25, 2011

Thursday 26th May 2011

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

Post rounds completed to comments.

Tuesday, May 24, 2011

Monday, May 23, 2011

Tuesday 24th May 2011

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

Post time and total of all successful snatches to comments. Do not count missed reps.

Monday 23rd May 2011

Run 1 mile (1.6km)

Saturday, May 21, 2011

Sunday 22nd May 2011


Box will be open from 9-10 if anyone wants to come in and play.

Friday, May 20, 2011

Saturday 21st May 2011

REMEMBER we are trialing a later start time for Saturday


Six rounds for time of:
50 Squats
25 Ring dips

Wednesday, May 18, 2011

Thursday 19th May 2011

Todays WOD thanks to CrossFit 4551 Caloundra

4 x 5 min Amrap:

4 Wallclimbs
8 Ring Dips
25 Double Unders

(2 min rest between rounds)

Monday, May 16, 2011

Tuesday 17th May 2011

Complete as many rounds as possible in five minutes of:
3 Deadlift,125kg/87.5kg
7 Push press,52.5/35kg

Saturday, May 14, 2011

Saturday 14th May 2011

"CrossFit Total"

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

Thursday, May 12, 2011

Friday 13th May 2011

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Muscle-ups

Wednesday, May 11, 2011

Thursday 12th May 2011

Five rounds for time of:
5 Overhead squat, 60/42.5kg
10 Toes to bar
15 dumbbell Hang squat clean, 17.5/12.5kg
20 Double-unders

Monday, May 09, 2011

Wednesday 11th May 2011

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

Sunday, May 08, 2011

Tuesday 10th May 2011

Five rounds for time of
15 Thruster, 42.5/30kg
15 Bar-facing burpees

Post time to comments.

Monday 9th May 2011

21-15-9 reps for time of:
Box jump 24"/20"
Power snatch 35/25kg
Chest to bar Pull-up

Sunday, May 01, 2011


SATURDAY 30th April
2011 Australian Junior, Masters and Intervarsity Powerlifting and Bench Press Championships,- @ Tropical Bodies
Courtney PR on both her Back Squat and Deadlift recording BS 80kg, B 47.5kg, DL 110kg for a total of 237.5kg, thankyou for all those who came to show support.

It's our birthday and to celebrate our 5th Birthday we are heading back to where it all began.
WHEN: 3:30pm
WHERE: Sherriff Park. Love Lane Mundingburra ,
WHAT: An old school park workout followed by paleo potluck
BRING : your workout gear and your favouite paleo meal to share, also feel free to bring your friends along to help us celebrate and give them a chance to try CrossFit for Free.
RSVP to Fiona by May 7th May

Sunday 8th May 2011

HAPPY MOTHERS DAY to all the CrossFit North Queensland Mummies.

And Happy Birthday Peta Borg

Saturday 7th May 2011

For time:
5 Squat Snatch 50/35kg
100 m Sandbag carry
4 Squat Snatch 50/35kg
100 m Sandbag carry
3 Squat Snatch 50/35kg
100 m Sandbag carry
2 Squat Snatch 50/35kg
100 m Sandbag carry
1 Squat Snatch 50/35kg

Friday 6th May 2011


For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Thursday 5th May 2011

Front Squat 5-5-5-5-5 reps

Wednesday 4th May 2011

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
Overhead squats 42.5/30kg

Post time to comments.

Tuesday 3rd May 2011

Five rounds for time of:
15 Ring rows
15 Bench press,70/50kg
15 Back squat, 100/70kg

Set up rings and box such that heels are at the height of the bottom of the rings.