Monday, February 28, 2011
Tuesday 1st March 2011
Saturday, February 26, 2011
Monday 28th Feb 2011
21-15-9 reps of:
Sumo deadlift high-pull 42.5/30kg
Overhead squat 42.5/30kg
Sumo deadlift high-pull 42.5/30kg
Overhead squat 42.5/30kg
Sunday 27th Feb 2011
REST DAY
Don't forget our little social gathering & Pot Luck BBQ today 4pm.
@ The Strand meeting at The Beach Volley Ball nets,
OR at Demelza and Ryans place if the Weather isn't kind.
I will post here and on facebook by 2pm the location.
Family and Partners welcome
Don't forget our little social gathering & Pot Luck BBQ today 4pm.
@ The Strand meeting at The Beach Volley Ball nets,
OR at Demelza and Ryans place if the Weather isn't kind.
I will post here and on facebook by 2pm the location.
Family and Partners welcome
Thursday, February 24, 2011
Saturday 26th Feb 2011
Friday 25th Feb 2011
For time:
Row 1K
20/15kg Dumbbell snatch, 50 reps
Row 750m
20/15kg Dumbbell snatch, 35 reps
Row 500m
20/15kg Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.
Tuesday, February 22, 2011
Thursday 24th Feb 2011
Wednesday 23rd Feb 2011
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Sunday, February 20, 2011
Tuesday 22nd Feb 2011
Five rounds for time of:
20kg barbell Overhead walking lunges, 15m
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Monday 21st Feb 2011
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Sunday 20th Feb
REST DAY
Thursday, February 17, 2011
Saturday 19th Feb 2011
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Wednesday, February 16, 2011
Friday 18th Feb 2011
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Monday, February 14, 2011
Thursday 17th Feb 2011
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.
Sunday, February 13, 2011
Wednesday 16th Feb 2011
Clean and Jerk 1-1-1-1-1-1-1 reps
Saturday, February 12, 2011
Tuesday 15th Feb 2011
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold
Thursday, February 10, 2011
Monday 14th Feb 2011
"Wittman"
Seven rounds for time of:
15 Kettlebell swing, 24/16kg
15 reps Power clean 42.5/30kg
15 Box jumps, 24" box
Sunday 13th Feb 2011
REST DAY
Wednesday, February 09, 2011
Saturday 12 February
Run 5K
Friday 11th February 2011
"Ledesma"
Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps
Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps
Monday, February 07, 2011
Thursday
Wednesday 9th Feb
"Gi Jane"
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Tuesday 8th Feb 2011
Sunday, February 06, 2011
Monday 7th Feb 2011
Sunday 6th February 2011
Rest Day
Coaches Prep Course
Great weekend learning with
Lisa Ray, Pat Sherwood, Adrian (Boz) Bozman
Friday, February 04, 2011
Saturday 5th February
For time:
15 Power Cleans 70/50kg
10 m walking lunge
12 Power Cleans 70/50kg
20m walking lunge
9 Power Cleans 70/50kg
30m walking lunge
15 Power Cleans 70/50kg
10 m walking lunge
12 Power Cleans 70/50kg
20m walking lunge
9 Power Cleans 70/50kg
30m walking lunge
Friday 4th January 2011
Ok Crew, hopefully everyone Is fine and no one sustained to much damage.
If anyone needs help let your CrossFit family know and we will chip in, we move heavy stuff well ;)
Here is the plan
The Box is basically back in working order, just needs a little tidy and cleaning and the rowers down from the roof. So there will be an Open Box session at 5:40pm today Friday 4th.
We have water but no power as of 11am this morning.
Saturdays 7am session will be a class as normal.
If you have any questions please contact me. 042411015 I'm in Sydney now for my CrossFit course Demelza will be taking classes, but I have power and phone signal. Melz access to both is limited.
If anyone needs help let your CrossFit family know and we will chip in, we move heavy stuff well ;)
Here is the plan
The Box is basically back in working order, just needs a little tidy and cleaning and the rowers down from the roof. So there will be an Open Box session at 5:40pm today Friday 4th.
We have water but no power as of 11am this morning.
Saturdays 7am session will be a class as normal.
If you have any questions please contact me. 042411015 I'm in Sydney now for my CrossFit course Demelza will be taking classes, but I have power and phone signal. Melz access to both is limited.
Tuesday, February 01, 2011
CYCLONE WARNING
We are now on cyclone WARNING, . Sessions at CrossFit North Queensland will be suspended till further notice, hopfully we can be back on deck asap,
Keep an eye on facebook and stay safe crew
Wednesday 2nd February 2011
Big thankyou to everyone who came in today and yesterday to help prep the Box for cyclone Yasi, lets hope the roof stays on and the water stays out.
Classes will start back as soon as its safe to do so
Keep an eye on facebook for updates.
Stay Safe CFNQ Crew, friends and family
Tuesday 1st February 2011
For time:
21 reps Deadlift, 100kg/70kg
400 meter Run
18 reps Deadlifts 100kg/70kg
400 meter Run
15 reps Deadlifts 100kg/70kg
400 meter Run
12 reps Deadlifts 100kg/70kg
400 meter Run
