Wednesday, August 31, 2011

Thursday 1st September 2011


Eight rounds for max reps of:
Push press 35/25kg, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

Jesse Bazarnick 156 PP + 158 Lunge, Lucas Zepeda 146 PP + 145 Lunge, Cara Hipskind 116 PP (55lbs) + 125 Lunge, Laurie Galassi 107 PP (55lbs) + 113 Lunge.
Post total reps for each exercise to comments.

Tuesday, August 30, 2011

Monday, August 29, 2011

Tuesday 30th August 2011


AM Crew
Five rounds of:
3 Cleans
20 Burpees

Jerry Hill 7:41 at 205lbs, Meg Carlson-Hixson 9:40 at 105lbs.
Post time and load to comments.

PM CREWS POSE/RUNNING PRACRTICE AT RED TRACK
4:30 & 5:45pm. We will meet At the 100m start
Please remember your $3 track fee

please try and be 5-10min early so we can start on the track on time. Thankyou

Saturday, August 27, 2011

Monday 29th August 2011


Just a quick reminder NO 6am or 9:30am sessions on Monday 29th.
To make up for this there will be an additional afternoon session at 4:30pm
AS WELL AS the the normal 5:30pm session.
Sorry for any inconvience

Complete as many rounds as possible in 10 minutes of:
15 Wall ball shots, 20 pound ball
15 foot Rope climb, 1 ascent

Pat Sherwood 10 rounds, Miranda Oldroyd 9 rounds + 13 wall ball (14lb ball).
Post rounds completed to comments.

Sunday 28th August 2011


REST DAY

Saturday 27th August


"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Thursday, August 25, 2011

Friday 26th August 2011


Five rounds for time of:
15 Deadlift, 85/60kg
15 Toes to bar

Jenn Jones 6:27 (135lb DL), Kim Malz 6:53 (135lb DL), James Hobart 9:14.


Wednesday, August 24, 2011

Thursday 25th August 2011


Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Jesse Bazarnick 9:32, Austin Malleolo 9:52, Denise Thomas 10:50 (20" box, 1 pood KB), Spencer Hendel 11:46, James Hobart 12:00.
Post time to comments.

Wednesday 24th August 2011


Shoulder Press 5-5-5-5-5
Bench Press 5-5-5-5-5

if you did shoulder press yesterday pick another assistance exercise.

Tuesday, August 23, 2011

Tuesday 23rd August 2011


AM CREW Shoulder Press 5-5-5-5-5 reps

PM CREWS POSE/RUNNING PRACRTICE AT RED TRACK
4:30 & 5:45pm. Meeting at the Burke street Entry
Please remember your $3 track fee

please try and be 5-10min early to meet at the gate so we can start on the track on time. Thankyou

Sunday, August 21, 2011

Monday 22nd August 2011

Three rounds for time of:
12 Muscle-ups
75 Squats
Austin Malleolo 7:40, Kristan Clever 9:31, Pat Sherwood 10:43, Miranda Oldroyd 14:13, David Shanahan 14:13, Rebecca Voigt 16:50.
Post time to comments.

Friday, August 19, 2011

Saturday 20th August 2011


"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

Wednesday, August 17, 2011

Monday, August 15, 2011

Tuesday 16th August 2011


With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.
Laurie Galassi 32 (15 HSPU + 17 Pull-up), Jesse Bazarnick 32 (13 HSPU + 19 Pull-up).

Friday, August 12, 2011

Saturday 13th August 2011


"Gator"

Eight rounds for time of:
5 Front squat, 82.5kg /57.5kg
26 Ring push-ups

Post time to comments.

Thursday, August 11, 2011

Friday 12th August 2011


Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

Post load and time to comments.

Patty and Sarahs last day,it was great having you ladies come train with us. Now they are CrossFit NQ "Nomads" travelling the country with work

Wednesday, August 10, 2011

Tuesday, August 09, 2011

Monday, August 08, 2011

Tuesday 9th August 2011


Four rounds for time of:
Row 500 meters
Rest 3 minutes

Post times to comments.

Sunday, August 07, 2011

Monday 8th August 2011

photo from http://games.crossfit.com/features/photos/masters-event-4/masters-event-4-3
CrossFit Games Masters Chipper

For time:
10 Handstand push-ups
20 Wall ball shots, 20 pound ball to 10' target
30 Toes-to-bar
40 Power cleans, 135 pounds
50 Burpees
60 Sumo deadlift high-pull, 75 pounds

Scott DeTore 12:13, Kelly Guillory 12:44 (14lb ball, 95lb clean, 55lb SDHP).
Post time to comments.

Friday, August 05, 2011

Saturday 6th August 2011


CrossFit Games Event 10
For time:
20 calorie Row
30 Wallball Shots, 20lb/14lb
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 48/32kg kettlebell
30 Burpees
20 Shoulder to overhead, 60/42.5 pounds
40m Sled pull, sled plus 75/50kg

Patrick Barber 11:12, Samantha Briggs 13:06.

Thursday, August 04, 2011

Friday 5th August 2011


CrossFit Games Event 9

Complete as many reps as possible in 6 minutes of:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds

Rich Froning 143 reps (23 burpees), Samantha Briggs 121 reps (1 burpee).
Post reps completed to comments.

Wednesday, August 03, 2011

Thursday 4th August 2011


CrossFit Games Event 8

Complete as many rounds and reps as possible in Three minutes of:
20 calorie Row
30 Wallball Shots, 20lb/14lb
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 48/32kg kettlebell
30 Burpees
20 Shoulder to overhead, 60/42.5 pounds
120 foot Sled pull, sled plus 75/50kg

Graham Holmberg 104 reps (4 SDHP), Rebecca Voigt 67 reps (17 Toes to bar).

Tuesday, August 02, 2011

Wednesday 3rd August 2011


Perform the following tests:

L-sit for time.
Handstand walk for distance.
Chest to bar weighted pull-up for load.
Snatch 1 rep for load.

Post time, distance and loads to comments