Monday, October 31, 2011

Wednesday 2nd November 2011

Three rounds for time of:
15 Overhead squat, 42.5/30kg
15 L Pull-ups
15 Split-jerk, 42.5/30kg
15 Knees to elbows
15 Hang clean, 42.5/30kg
15 Back extensions, with 10kg

Hold 25 pound plate or dumbbell to chest for back extensions.

Sunday, October 30, 2011

Tuesday 1st November 2011

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Monday 31st October 2011

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Back Squat 5-5-5

Post total reps from all 32 intervals to comments.

Sunday 30th October 2011

Rest Day

Friday, October 28, 2011

Saturday 29th October

Beach WOD,
AMRAP in 20 min
24 Russian Kettlebell swings 24/16kg
down dune
12 Grasshoppers (left+right = 1)
Sprint up dune

Thursday, October 27, 2011

Friday 28th October 2011

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between

The score is the total of the scores from the five

Post score to comments.

Wednesday, October 26, 2011

Thursday 27th October 2011

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Monday, October 24, 2011

Wednesday 26th October

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 24/16kg
Right-arm Kettlebell snatch, 24/16kg

Post time to comments.

Sunday, October 23, 2011

Tuesday 25th October 2011


10 rounds for time of:
3 Handstand push-ups
6 Deadlifts, 100kg/70kg
12 Pull-ups
24 Double-unders

Jason Khalipa 11:43. Post time to comments.

Thursday, October 20, 2011

Saturday 22nd October 2011

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

Wednesday, October 19, 2011

Friday 21st October 2011

2010 Northwest Regional Event 1

Three rounds for time of:
10 Overhead squat, 60/42.5kg
50 Double-unders

Tuesday, October 18, 2011

Thursday 20th October 2011

Five rounds for time of:
Run 200 meters
7 Muscle-ups
Run 200 meters
7 Handstand push-ups
Run 200 meters
30 second L-sit hold
Run 200 meters
20 One legged squats

Wednesday 19th October 2011

Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

Sunday, October 16, 2011

Tuesday 18th October 2011

Five rounds for time of:
7 Squat clean, 70kg/50kg
14 Kettlebell swings, 24/16kg

Friday, October 14, 2011

Monday 17th October 2011

Handstand pushup technique
followed by

Deadlift 1-1-1-1-1-1-1 reps

Sunday 16th October


Saturday 15th October 2011

CrossFit at 7AM
Tropic Thunder 2 finals WOD
3 Rope clims
21 Ground to over head 60/40kg
2 rope climbs
15 GTOH 60/40kg
1 rope climb
9 GTOH 60/40kg

followed by

ON RAMP WORKSHOP this weekend,
a great way to get started in CrossFit
When:8-9:30 am
Where:CrossFit North Queensland
2/16 Reardon st, Currajong
Cost: $60 (includes 1 week trail)
Who: any one interested in getting CrossFit
What: Fundamental movements,ques and exercises to ready you for CrossFit group sessions.
CALL 0423 110 175 to book your spot.

Thursday, October 13, 2011

Friday 14th October 2011

Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Back Extension with 10kg plate
20 Sit-ups with 10kgplate

Tuesday, October 11, 2011

Monday, October 10, 2011

Wednesday 12th October 2011


21-15-9 reps of:
Deadlift 100/70 kg
Handstand push-ups

Laurie Galassi 2:53 (155lbs), Annie Sakamoto 3:31 (155lbs), Candice Ruiz 3:57 (185lbs).
Post time to comments.

Sunday, October 09, 2011

Tuesday 11th October 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

Post your choice of girls and rounds completed to comments.

Monday 10th October

Back to full timetable today!
Check out the new timetable and rates on CrossFit North Queensland in Facebook.
CrossFit Kids and CrossFit Teens start this week

Back Squat 5-5-5
Tabata Double-unders

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score to comments.

Sunday 9th October 2011


Head down to The Strand for the SANDS walk to remember. 7am rego.

Saturday 8th October

The Box will be closed today as we are heading across town to compete in Tropic Thunder 2

Thursday, October 06, 2011

Friday 7th October 2011

Run 800 meters
15 Hang squat snatch
Run 800 meters
15 Squat snatch from mid-thigh
Run 800 meters
15 Squat snatch

Wednesday, October 05, 2011

Thursday 6th October 2011

Double wammy day
AMRAP in 7 minutes, of:
9 Pull ups
9 Burpees


As many reps in 1 minute, of:
Max tyre flips
Immediately followed by:
As many reps in 45 seconds, of:
Max box jumps on the tyre

Wednesday 5th October

Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

Todays image by

Monday, October 03, 2011

Tuesday 4th October 2011

Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 15/10kg dumbbells

@ CrossFit Clitheroe

Sunday, October 02, 2011

Monday 3rd October 2011

Remember 6am & 5:30pm classes only today


21-18-15-12-9-6-3 reps for time of:
Squat clean 42.5kg/30kg
Deadlift 85kg/60kg
24" Box jump 24"/20"
Begin each round with a 50 meter Bear crawl.