Thursday December 1st

Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
20kg Sots press, 10 reps

Wednesday 30th November 2011

100kg Deadlift, 21 reps
Handstand walk 21 meters
100kg Deadlift, 15 reps
Handstand walk 15 meters
100kg Deadlift, 9 reps
Handstand walk 9 meters

Tuesday 29th November 2011

Run 10K

If you are not up to running 10km run 2, 4, 6 or 8km which ever one is a challenge for you.

Post time and distance to comments.

Monday 28th November 2011

Hang power snatch 3-3-3-3-3 reps

Post loads to comments.

Sunday 27th November 2011

REST DAY

Saturday 26th November 2011

NO Session today, instead head down to Strand Firtness for there Open Day Throwdown.
7am atheletes, 8am spectators
Well done for everyone on their efforts today, for those who didnt compete or come down and support her is what you missed.

WOD # 1
400m beach run
then 3 rounds
9 Clean & Jerk Burpess
15 Pushups ( hand release)
21 KB Swings
finish with 400m row

WOD # 2 (Top 12)
100m Swim
the 3 rounds
10 deadlifts
20 Pullups
30 Double unders
finish with 100m swim

WOD # 3 (Final, Top6)
3rounds
9 Handstand Pushups
15 OHS
21 Wallball shots
Finish with 200m plate carry

Friday 25th November 2011

"Santora"

Three rounds for reps of:
70kg Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
110kg Deadlifts, 1 minute
Burpees, 1 minute
70kg Jerks, 1 minute
Rest 1 minute

Thursday 24th November 2011

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Post time to comments.

Wednesday 23rd November 2011

"Nutts"

For time:
10 Handstand push-ups
15 Deadlift, 115kg/80kg
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 20/15kg plate

Post time to comments

Tuesday 22nd November 2011

Three rounds, 15-12-and 9 reps, for time of:
barbell Thrusters 60/42.5kg
Weighted Pull-ups 20/15

For weighted pull-ups, placing a 20kg dumbbell between the legs above crossed ankles works great.

Monday 21st November 2011

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Sunday 20th November 2011

REST DAY

Well done and welcome to our new crew members Paddy, Joe, Jake, Carla and Frazer who completed their intro workshop today. Looking forward to seeing you all at sessions from tomorrow

Saturday 19th November 2011

For time
Tyre flip 475m

Friday 18th November 2011

Snatch balance 1-1-1-1-1-1-1

Thursday 17th November 2011

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

Post time to comments.

Wednesday 16th November 2011

Remember only 6am and 5:30pm session today.
Back to full time table tomorrow, Thursday

Thruster 1-1-1-1-1-1-1 reps

Tuesday 15th November 2011

Remember only a 6am and 5:30 session today. Sorry for any inconvenience.


Death by 10m

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball

Monday 14th November 2011

Please note only a 6am & 5:30pm session today
Sorry for any inconvenience, back to normal Thursday.

For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms

Sunday 13th November 2011

Rest Day

Saturday 12th November 2011

"Murph"

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.

Post time to comments.

Friday 11th November 2011

For time:
"Grace"
30 Clean and Jerk, 60/42.5

OR

"Isabel"
For time:
30 Snatch 60/42.5kg

Use 95 pounds, 65 pounds or broomstick as needed.

Thursday 10th November 2011

"White"

Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

Wednesday 9th November 2011

"Broomstick Mile"
25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400 meters
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 meters
50 Squat Cleans
Run 400 meters
50 Snatches
Run 400 meters


All of this work except for the runs is done with a PVC pipe. The moves are done in synchrony and the run is kept to pace of the slowest runner. Everyone stays together for every rep.

Tuesday 8th November 2011

Three rounds for time of:
30 Wallball shots, 20/14pound ball (10.5 foot target)
30 Squat snatches, 35/25kg (movement initiates with barbell below the knees)

Monday 7th November 2011

For time:
Row 300 meters
20 Push press, 60/42.5kg
Row 300 meters
15 Push press, 60/42.5kg
Row 300 meters
10 Push press, 60/42.5kg
Row 300 meters
5 Push press, 60/42.5kg

Sunday 6th November

REST DAY


Next month CrossFit NOrth Queensland will be hosting the first Offical Australian Hero WOD to be posted on the main site. A fundraising tshirt is avaiable for $20 with all proceeds raised going to the Commando Welfare Trust.

If you would like to purchase a shirt you need to place your order before November 14th in order for the shirts to be ready for the even.They are plan black tshirt in a small run size so its sujjested you size up. ie if your a s go up to M

Saturday 5th November 2011

For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

Friday 4th November 2011

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

Rebecca Voigt 8:00/875lbs, Kristan Clever 9:50/444lbs.
Post time and total of all successful snatches to comments. Do not count missed reps.

Thursday 3rd November 2011

Set a cone at 20 meters.

Five rounds for time of:
40 meters Overhead walk, 82.5kg/57.5kg
30 Wallball shots, 20/14 pound ball
40m Farmer carry, 42.5/30kg barbells

The barbells must be turned around the cone.

Post time to comments.