Friday, December 30, 2011

Saturday 31st December 2011

Burpee ladder
1 burpee in the first minute
2 burpees in the second minute
3 burpees in the third minute
..keep this patter going till you cannot keep up with the minute count.
Rest 2 min
Then work back down from the number of burpees you got to decreasing by 1 rep each minute

Hanging out With K Starr

Friday 30th December 2011

For time:
Run 3km

Monday, December 26, 2011

Friday, December 23, 2011

Wednesday 28th December 2011

Five rounds for time of:
60kg Deadlift, 9 reps
60kg Hang power snatch, 6 reps
60kg Overhead squat, 3 reps

Jason Khalipa 3:01, Josh Everett 3:29, Nate Beard 4:03, Kristan Clever 3:50 (95lbs), Katie Hogan 5:04 (95lbs), Miranda Oldroyd 5:06 (95lbs).
Post time to comments.

Tuesday 27th December 2011

Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24" box
15 Toes to bar
12 Pull-ups

Monday 26th December 2011

Front squat 2-2-2-2-2-2 reps

If you cannot get to weights 200 airsquat for time

Sunday 25th December 2011


Wishing all the clients, trainers and friends at CrossFit North Queensland, near and far a safe and Happy Christmas.
Am looking forward to rocking 2012 with you all.

Today is a rest day, but spare a thought for the fat man who has been working hard to be ready for today.

Monday, December 19, 2011

Saturday 24th December 2011

Todays WOD will be at Riverway and followed by a BBQ breakfast.

For time:
Five rounds
10 Water Muscle-ups
20 Push press, 15/10kg
Swim 140m (two laps)

Friday 23rd December 2011

For time:
Run 1000 meters
100 Push-ups
10 Snatch, 60/42.5kg

Thursday 22nd December 2011

21-15-9 reps for time of:
Clean 60/42.5kg
GHD sit-up

Wednesday 21st December

"CrossFit Total"

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

Post total to comments.

Tuesday 20th December 2011

Three rounds for time of:
Row 1000 meters
Run 800 meters

Thursday, December 15, 2011

Tuesday, December 13, 2011

Wednesday 14th December 2011

Three rounds for time
Dumbbell squat snatch, 15 reps, right arm 15/10kg
15 GHD sit-ups
Dumbbell squat snatch, 15 reps, left arm 15/10kg
15 Toes to bar

Friday, December 09, 2011

Saturday 10th December 2011

Complete as many rounds as you can in 20 minutes of:
Run 400 meters
21 Deadlifts 70/50kg

Post rounds and fractions of rounds completed to comments.

Thursday, December 08, 2011

Friday 9th December 2011

Three rounds for time:
Run 400m
21 Kettlebell swings 24kg
15 Knees to elbows
9 Ring dips

Photo by Ian Hitchcock/Getty Images AsiaPac)

Saturday, December 03, 2011

Thursday 8th December 2011


5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
42.5kg Sumo-deadlift high-pull, 10 rep
42.5kg Thruster, 10 reps
Rest 1 minute

Post total time to comments

Wednesday 7th December 2011

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

Post loads to comments.

Tuesday 6th December 2011

Remember 6am and 5:45pm sessions only today.


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

PS Any Ladies interested in a Brazlian Jiu Jitsu seminar with Australias first Female BJJ black belt head over to Kickstart Fitness centre Aitkenavale for a seminar 4:30-6:00PM $50 per person

Monday 5th December 2011

Complete as many rounds in 20 minutes of:
Row 250 meters
25 Push-ups

Post rounds completed to comments.

Sunday 4th December 2011


Thursday, December 01, 2011

Friday 2nd December 2011

Complete as many rounds in fifteen minutes of:
15 foot Rope climb, 2 ascents
20 Wall ball shots, 20 pound ball
Run 200 meters

Post rounds completed to comments.