Monday, December 31, 2012
Friday, December 28, 2012
Saturday 29th December 2012
Two rounds for time of:
Run 800 meters
30 Pull-ups
30Front squat, 52.5/35kg
30 Toes-to-bar
30 Power clean, 52.5/30kg
Post time to comments.
Friday 28th December 2012
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Wednesday, December 26, 2012
Thursday 27th December 2012
Three rounds for time of:
50 Squats
7 Bar muscle-ups
10 Hang power snatch, 60/42.5kg
Post time to comments.
Wednesday 26th December 2012
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Tuesday, December 25, 2012
Saturday, December 22, 2012
Monday 24th December 2012
Remember only 2 sessions today
5:45am & 9:30am
Three rounds for time of:
Run 200 meters
7 Push presses, 70 pound dumbbells
14 Ring rows
Post time to comments.
Friday, December 21, 2012
Saturday 22nd December 2012
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood
Wednesday, December 19, 2012
Tuesday, December 18, 2012
Wednesday 19th December 2012
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
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. Unit for the row is "calories".
Post Tabata score for each exercise to comments and total for final score.
Tuesday 18th December 2012
Complete as many rounds and reps as possible in 12 minutes of:
15 Deadlift, 70/50kg
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box
Post rounds completed to comments.
Sunday, December 16, 2012
Monday 17th December 2012
Remember your long socks
For time:
50 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 5 ascents
40 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 4 ascents
30 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 3 ascents
20 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 2 ascents
10 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 1 ascent
Post time to comments.
Saturday 15th December 2012
In Teams of Two
50 Partner Wallballs
100 Medball situps
200 Tyre flips
150 Farmers carry
100 Medball situps
50 Partner Wallballs
Friday 14th December 2012
2012 CrossFit Games Regional: Individual Event 3
Four rounds for time of:
10 Dumbbell snatch, 45/30kg
60m Sprint
Post time to comments.
Wednesday, December 12, 2012
Thursday 13th December 2012
Five rounds for time of:
7 Deadlift,125kg/90kg
30 Squats
7 Handstand push-ups
Post time to comments.
Tuesday, December 11, 2012
Tuesday 11th December 2012
For time:
30 Overhead squat, 42.5/30kg
7 Muscle-ups
20 Overhead squat, 42.5kg/30kg
5 Muscle-ups
Post times to comments.
Saturday 8th December 2012
Five rounds for time of:
50 Double-unders
185 pound Push jerk, 10 reps
Rest 1 minute
Post times to comments.
Thursday, December 06, 2012
Friday 7th December 2012
"Galanger & McDonald"
2 Mates, 2 Heroes, 2 Rounds, 1 WOD
2 rounds for time
200m run, 16 KBS (24kg M, 16kg F), 16 Pull ups, 16 Front Squat (50kg M, 30kg F)
200m run, 14 KBS (24kg M, 16kg F), 14 Pull ups, 14 Front Squat (50kg M, 30kg F)
200m run, 12 KBS (24kg M, 16kg F), 12 Pull ups, 12 Front Squat (50kg M, 30kg F)
Thursday 6th December 2012
Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
95 pound barbell Overhead walking lunge, 12 steps
Post rounds completed to comments.
Wednesday, December 05, 2012
Wednesday 5th December 2012
For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps
Post time to comments.
Saturday, December 01, 2012
Monday 3rd December 2012
AUSTRALIAN HERSO GAMES
"WOOD"
Five rounds for time
400m run
10 Burpee box jumps (24 inch Men, 20 inch Women)
10 SDHP (40kg Men, 30kg Women)
10 Thruster (40kg Men, 30kg Women)
1 min rest
Saturday 1st December 2012
BRING A FRIENS FREE/ COME TRY DAY
"Fight Gone Bad!"
Three rounds of:
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)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Thursday, November 29, 2012
Friday 30th NOvember 2012
"Joe"
10 Rounds
10 Thrusters 42.5/30kg
10 Bar facing Burpees
10 Pullups
57 Double unders
Wednesday, November 28, 2012
Thursday 29th November 2011
Coe
For time.
Ten rounds
10 Thruster, 42.5kg/30
10 Ring push-ups
Strength work
1RM of which ever you havent hit this week
Back Squat, Shoulder Press, deadlift.
IF you have done all three, practice your handstands
Wednesday 28th November 2012
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Monday, November 26, 2012
Tuesday 27th November 2012
Three rounds for time of:
10 Weighted toes-to-bar, 8 pound ball
Row 200 meters with straight legs
10 Rower-facing burpees
Row 200 meters with straight arms
Post times to comments.
Sunday, November 25, 2012
Monday 26th November 2012
For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups
Friday, November 23, 2012
Saturday 24th November 2012
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Thursday, November 22, 2012
Friday 22nd November 2012
Complete as many reps as possible in 7 minutes of:
Burpees
Post reps completed to comments.
Thursday 22nd November 2012
"Weston"
Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 20kg dumbbells
20kg dumbbell Waiter walk, 50 meters, Right arm
20kg dumbbell Waiter walk, 50 meters, Left arm
Post time to comments.
Tuesday, November 20, 2012
Wednesday 21st November 2012
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats
Post rounds completed to comments.
Monday 19th November 2012
Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each
Post time to comments.
Saturday, November 17, 2012
Wednesday, October 31, 2012
Thursday 1st November 2012
"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.
Tuesday 30th October 2012
Two rounds for time of:
50 Pull-ups
75 Sit-ups
75 pound Overhead squat, 50 reps
75 Double-unders
Post time to comments
Saturday 27th October 2012
Run 400m then
complete 3 rounds of:
10 Ring Dips
15 Pushpress 42/30
then Run 400m
Friday 26th October 2012
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Wednesday, October 24, 2012
Thursday 24th October 2012
21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high pull 42.5/30kg
Lateral jumps, over 24" obstacle
Post time to comments.
Tuesday, October 23, 2012
Wednesday 24th October 2012
Five rounds for time of:
52.5/35kg Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
52.5/35kg Squat snatch, 8 reps
Post times to comments.
Monday, October 22, 2012
Tuesday 23rd October 2012
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
Post time to comments.
Sunday, October 21, 2012
Saturday 20th October 2012
For time:
30 Hang clean, 100/70kg
50 One-legged squats, alternating
Row 2000 meters
Post time to comments.
Friday 19th October 2012
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Post times to comments.
Thursday 18th October 2012
Three rounds for time of:
15 Sots press, 20/15kgHandstand walk 15 meters
20 second L-sit hold
Handstand walk 15 meters
Post time to comments.
Monday, October 15, 2012
Tuesday 16th October 2012
"Tom"
Complete as many rounds in 25 minutes as you can of:
7 Muscle-ups
11 Thrusters, 70kg
14 Toes-to-bar
Post rounds completed to comments.
Monday 15th October 2012
"Glen"
For time:
30 Clean and jerk, 62.5/42.5kg
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees
Post time to comments.
Saturday 13th October 2012
Park session
50 KB Swings
Run
50 Burpees
Run
50 pushpress ( each arm0
Run
50 situps
Thursday, October 11, 2012
Wednesday, October 10, 2012
Thursday 12th October 2012
Three rounds for time of:
45 pound GHD Bench press, 15 reps
25 Back extensions
Run 800 meters
Post time to comments.
Wednesday 11th October 2012
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups
Post time to comments.
Sunday, October 07, 2012
Saturday 6th October
Meet at The Box,
and then head to the park for Sprints and Medicine Ball "play"
Friday, October 05, 2012
Wednesday, October 03, 2012
Tuesday, October 02, 2012
Thursday 4th October 2012
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Monday, October 01, 2012
Tuesday 2nd October 2012
Five rounds for time of:
Row 500 meters
Bench press, 15 reps. 61kg/42.5kg
Post time to comments.
Sunday, September 30, 2012
Monday 1st October 2012
Queens Birthday Public holiday
ONLY one Session at 9am
Three rounds for time of:
100 meter Walking lunge
Handstand walk 20 meters
50 Kettlebell swings, 1 pood
Post time to comments.
OPEN BOX 5pm-6pm
Saturday 29th September 2012
At Riverway
For time
Run 200m
Then
3 Rounds
25 double unders
25 Pushups
Swim 50m
Then
Run 200m
Tuesday, September 25, 2012
Tuesday 25th September 2012
"Adrian"
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box
Post time to comments
Sunday, September 23, 2012
Monday 24th September 2012
21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball
Post time to comments.
Friday, September 21, 2012
Saturday 22nd September 2012
Castle hill Stomp.
Meeting at Cnr Alexandra and Kennedy st. for a 7:30am start
BYO weight vest
Thursday, September 20, 2012
Friday 21st September 2012
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Wednesday, September 19, 2012
Thursday 20th September 2012
21-15-9 reps of:
Deadlift 100kg/70kg
Overhead squat 61/42.5kg
Post time to comments.
Tuesday, September 18, 2012
Wednesday 19th August 2012
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Sunday, September 16, 2012
Monday 17th September 2012
Five rounds for time of:
15 Walking lunge steps, carrying a barbell in the front rack position 42.5kg/30kg
30 Double-unders
Post time to comments.
Friday, September 14, 2012
Saturday 15th September 2012
Four rounds for time of:
15 foot Rope climb, 3 ascents
30 Push-ups
30 Sit-ups
Post time to comments.
Thursday, September 13, 2012
Friday 14th September 2012
For time:
Row 500 meters
50 Wall ball shots, 20 pound ball
Row 400 meters
40 Wall ball shots, 20 pound ball
Row 300 meters
30 Wall ball shots, 20 pound ball
Row 200 meters
20 Wall ball shots, 20 pound ball
Row 100 meters
10 Wall ball shots, 20 pound ball
Post time to comments.
Wednesday, September 12, 2012
Thursday 13th September 2012
"The Seven"
Seven rounds for time of:
7 Handstand push-ups
62.5kg Thruster, 7 reps
7 Knees to elbows
110kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Post time to comments.
Tuesday, September 11, 2012
Wednesday 12th September 2012
Split snatch 2-2-2-2-2-2-2 reps
Alternate legs for each rep.
Post loads to comments.
Tuesday 11th September 2012
Eight rounds for max reps of:
20 seconds,Hang power clean,52.5/35kg
Rest 10 seconds
20 seconds, Push press,52.5/35kg
Rest 10 seconds
Post total hang cleans and total push presses to comments.
Sunday, September 09, 2012
Saturday 8th September 2012
Bring A friend Day
"Hope"
Three Rounds
Burpees
Power snatch
Box Jumps
THruster
Chest to bar Pull-ups
"Hope" has the same format as "fight Gone Bad"
Each round is 5 minutes long, one minute per station with a 1 minute rest before repeating. The clock does not reset or stop between exercises.
Score is the total number of all reps
Thursday, September 06, 2012
Friday 7th September 2012
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Thursday 6th September 2012
NOT for time
6 Rounds
3 pullups
3 ring dips
10 second L-sit hold
Do the hardest versin you can if you normally kick, so strict, if you normally strict do strict chest to bar etc
you can also weight the pullups and dips
Tuesday, September 04, 2012
Monday, September 03, 2012
Tuesday 4th September 2012
Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
15 Sumo-deadlift high-pull, 42.5/30kg
Post time to comments.
Sunday, September 02, 2012
Monday 3rd September 2012
"Manion"
Seven rounds for time of:
Run 400 meters
29 Back squats 61kg
Post time to comments.
Sunday 2nd September 2012
Rest Day
Happy Fathers Day to all the CrossFit North Queensland Daddies
Whole 30 before measurements today 5:30-6:30pm
Friday, August 31, 2012
Saturday 1st September
A reminder the box is closed today, here is a WOD you can do at home.
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Post time to comments.
Thursday, August 30, 2012
Friday 31st August 2012
"Holleyman"
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
Post time to comments.
Thursday 30th August 2012
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Tuesday, August 28, 2012
Wednesday 29th August 2012
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments.
Sunday, August 26, 2012
Monday 27th August 2012
30 rounds for distance of:
Row 30 seconds
Rest 30 seconds
Post distance to comments.
Thursday, August 23, 2012
Saturday 25th August 2012
At Kirwan Aquatic centre 7:30am start
"Tully"
Four rounds for time of:
Swim 200 meters
40 pound Dumbbell squat cleans, 23 reps
Post time to comments.
Tuesday, August 21, 2012
Wednesday 22nd August 2012
For time:
15 Thruster, 60/42.5kg
Run 200 meters
20 Thruster, 42.5/30kg
Run 400 meters
30 Thruster, 30/20kg
Run 800 meters
Monday, August 20, 2012
Tuesday 21st August 2012
Five rounds for time of:
5 Deadlift,125kg/87.5kg
10 Burpees
Post time to comments.
Sunday, August 19, 2012
Monday 20th August 2012
Five rounds for time of:
23m Overhead walking lunges, 60/42.5kg bar bell
15 Knees to elbows
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
Thursday, August 16, 2012
Friday 17th August 2012
Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips
Post rounds completed to comments.
Wednesday, August 15, 2012
Thursday 16th August 2012
5:45am & 4:30pm
Wender tracking Week 1
Shoulder Press
5 x 65%
5 X 75%
AMRAP x 85%
Front Squat
5 x 65%
5 x 75%
AMRAP x 85%
5:45pm Gymnastics Skills
strict pullups
handstand wall walks
squat jumps to box ( no it's not a box jump)
and WOD
Tuesday, August 14, 2012
Wednesday 15th August 2012
50-35-20 reps of:
Wall balls
Pull-ups
Double-unders
Post time to comments.
Tuesday 14th August 2012
Three rounds for time of:
Row 500 meters
Run 400 meters
Post times to comments.
Saturday, August 11, 2012
Monday 13th August 2012
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
Saturday 11th August 2012
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
Friday, August 10, 2012
Friday 10th August 2012
"Jared"
4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups
Post time to comments.
Thursday, August 09, 2012
Thursday 9th August 2012
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.
Post total reps from all 32 intervals to comments.
Tuesday, August 07, 2012
Wednesday 8th August 2012
Fifteen rounds of:
Power snatch followed immediately by five overhead squats.
Start light and add weight.
Monday, August 06, 2012
Tuesday 7th August 2012
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Sunday, August 05, 2012
Monday 6th August 2012
For time:
30 Thruster, 35kg/25kg
15 foot Rope climb, 3 ascents
20 Thruster, 35/25kg
15 foot Rope climb, 2 ascents
10 Thruster, 35kg/25kg
15 foot Rope climb, 1 ascents
Saturday 4th August 2012
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Thursday, August 02, 2012
Thursday 2nd 2012
Ten rounds for time of:
3 Weighted Pull-ups, 20kg
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Wednesday, August 01, 2012
Tuesday 31st July 2012
Three rounds for time of:
15 Hang power clean, 62.5/42.5kg
15 Burpees
Post time to comments.
Sunday, July 29, 2012
Monday 30th July 2012
Attach an object at precisely 30cm above your maximum reach with rope or cord, and complete
4 rounds for time of:
30 Jump and touch
20 Deadlift, 20 reps 85/60kg
10 Handstand push-ups
Post time to comments.
Saturday, July 28, 2012
Saturday 28th July 2012
Private Benjamin Ranaudo, was killed in Afghanistan on July 18th by a IED. Ben trained with CrossFit North Queensland before being deployed. He was "B1" on the score board because he started training with CFNQ at the same time as another Ben. Today we do this workout in his honour.
"B1"
3 Rounds for time:
400m Run
21 Kettlebell swings (24kg)
15 Knees to Elbows
9 Ring Dips
Thursday, July 26, 2012
Friday 27th July 2012
For time:
21 Back squat, 100/70kg
42 GHD Sit-ups
15 Back squat, 100/70kg
30 GHD Sit-ups
9 Back squat, 100/70kg
18 GHD Sit-ups
Post time to comments.
Wednesday, July 25, 2012
Tuesday, July 24, 2012
Wednesday 25th July 2012
"Ship"
Nine rounds for time of:
82.5kg Squat clean, 7 reps
8 Burpee box jumps, 36" box
Post time to comments.
Monday, July 23, 2012
Tuesday 24th July 2012
2012 Reebok CrossFit Games Chipper
For time:
10 Overhead squat, 70kg/50kg
10 Box jump overs, 24" box
10 Thruster, 60/42.5kg
10 Power clean 92.5/65kg
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
10 Power clean, 92.5/65kg
10 Thruster, 60/42.5kg
10 Box jump overs, 24" box
10 Overhead squat, 70/55kg
Post time to comments.
Friday, July 20, 2012
Saturday 21st July 2012
For time:
30 GHD sit-ups
30 Deadlift, 100kg/70kg
30 Double-unders
30 pound Overhead squat, 42.5kg/30kg
30 Pull-ups
Post time to comments.
Wednesday, July 18, 2012
Tuesday, July 17, 2012
Wednesday 18th July 2012
"Isabel"
For time:
30 reps Snatch 62.5kg,
Use 42.5kg , 30kg or broomstick as needed.
Post time and load to comments.
Monday, July 16, 2012
Tuesday 17th July 2012
"Elizabeth"
21-15-9 reps of:
Clean 62.5kg/42.5kg
Ring dips
Post time to comments.
Monday 16th July 2012
For time:
10 Clean & jerk,85kg/60kg
Sprint 100m
Rope climb, 10 ascents
Sprint 100 m
Clean & jerk, 1 rep 85/60kg
Post time to comments.
Sunday, July 15, 2012
Friday, July 13, 2012
Saturday 14th July 2012
2012 Reebok CrossFit Games Track Triplet
Three rounds for time of:
Split snatch, alternating legs, 8 reps 52.5kg/35kg
7 Bar muscle-ups
Run 400 meters
Post time to comments.
Friday 13th July 2012
Clean ladder
Starting at 25kg for men and 15kg for women.
Every minute Increase the load by 5 kg each.
Use the same bar through out and you will have to change your own plates each.
Continue increasing load until you dont make the life, multiple attempts within the minute are permitted.
Thursday, July 12, 2012
Thursday July 12th 2012
Australiasian regionals 2009 WOD 1
Three rounds
10 Clean and Jerk 60/40kg
15 Ring dips
20 Kettlebell swing 24kg/16kg
Tuesday, July 10, 2012
Wednesday 11th July 2012
For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents
Monday, July 09, 2012
Tuesday 10th July 2012
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Sunday, July 08, 2012
Monday 9th July 2012
8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
Friday, July 06, 2012
Saturday 7th July 2012
For time:
50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar
Post time to comments.
Thursday, July 05, 2012
Wednesday, July 04, 2012
Thursday 5th July 2012
"Tumilson"
8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells
Post time to comments.
Tuesday, July 03, 2012
Wednesday 4th July 2012
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
Post time to comments.
Monday, July 02, 2012
Tuesday 3rd July 2012
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans, 60/42.5kg
Post time to comments.
Sunday, July 01, 2012
Monday 2nd July 2012
" Townsville Show Day" public holiday today so only a single 9am session today
"Brenton"
Five rounds for time of:
Bear crawl 30m
Standing broad-jump, 30m
Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
Sunday 1st July 2012
Happy New Year ( well financial year)
Check out the new timetable and rates at crossfitnq.zenplanner.com
REST DAY
Saturday 30th June 2012
Complete as many rounds as possible in 12 minutes of:
12 Push press, 52.5kg/35
12 Chest to bar pull-ups
12 One-legged squats
Post rounds completed to comments.
Friday 29th June 2012
Catch UP day
Work a missed Wod from this Cycle or finish off your Wendler lifts for the week.
Thursday 28th June 2012
"SQT"
Three rounds for time of:
10 Ground to overhead, 42.5/30kg
200m Shuttle sprint, 50m there and back twice
Post time to comments.
Tuesday, June 26, 2012
Wednesday 27th June 2012
"Strange"
Eight rounds for time of:
600 meter Run
1.5 pood Weighted pull-up, 11 reps
11 Walking lunge steps, carrying 1.5 pood kettlebells
1.5 pood Kettlebell thruster, 11 reps
Post time to comments.
Monday, June 25, 2012
Tuesday 26th June 2012
Five rounds for time of:
15 Knees to elbows
15 Hip extensions
Handstand walk 15 meters
15 Box jumps, 24" box
Post time to comments.
Saturday, June 23, 2012
Sunday 24th June 2012
REST DAY
A NEW WEBSITE, TIMETABLE AND FEES STRUCTURE ARE IN THE WORKS,
CHANGES TAKE EFFECT FROM JULY 1.
Here is a sample
Friday, June 22, 2012
Wednesday, June 20, 2012
Thursday 21st June 2012
21-15-9 reps for time of:
Deadlift 100kg/70k
Thruster 42.5kg/30kg
Nicole Carroll 3:36 (155lb deadlift, 65lb thruster), Michael Giardina 4:01.
Post time to comments.
Tuesday, June 19, 2012
Wednesday 20th June 2012
"Nick"
12 rounds for time of:
10 Dumbbell hang squat clean,20kg
6 Handstand push-ups on dumbbells
Post time to comments.
Sunday, June 17, 2012
Monday 18th June 2012
10 rounds, each for time of:
15 Push-ups
Sprint 50m
Rest 60 seconds
Post times to comments.
Friday, June 15, 2012
Saturday 16th June 2012
"Amanda"
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
Squat snatch 60kg
Post times to comments.
Wednesday, June 13, 2012
Thursday 14th June 2012
1 Rep Max Testing
EVERONE PLEASE ATTEND, even if thursday's are usually your rest day.
We are going to be doing Wendler 5/3/1 programming over the next month.
Pick 3 of the major lifts you need to improve on and we will get your 1RM for them so you can implement it
Tuesday, June 12, 2012
Wednesday 13th June 2012
For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees
Post time to comments
Monday, June 11, 2012
Tuesday 12th June 2012
For time:
15 foot Rope climb, 5 ascents
5 Clean and jerk,65kg/45kg
15 foot Rope climb, 4 ascents
4 Clean and jerk,75kg/52.5kg
15 foot Rope climb, 3 ascents
3 Clean and jerk,85kg/60kg
15 foot Rope climb, 2 ascents
2Clean and jerk, 92.5kg/65kg
15 foot Rope climb, 1 ascent
1 Clean and jerk, 100kg/70kg
Post time to comments.
Monday 11th June 2012
Only on session today at 9am due to public holiday
"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
Post your choice of girls and rounds completed to comments.
Friday, June 08, 2012
Saturday 9th June 2012
"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
Add your points and post them to comments.
Thursday 7th June 2012
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Monday, June 04, 2012
Wednesday 6th June 2012
21-15-9 reps for time of:
Hang squat clean, 50 pound dumbbells
Handstand push-ups
Post time to comments.
Tuesday 5th June 2012
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Sunday, June 03, 2012
Monday 4th June 2012
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Thursday, May 31, 2012
Thursday 31st May 2012
21-15-9 reps for time of:
Front squat 42.5/30kg
Burpee
Pull-up
Post time to comments.
Saturday 2nd June 2012
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Friday June 1st 2012
"Chosen ones" training starts today perfect time for everyone to do a
Time trail Run
Pick a distance
2km
5km
8km
Or
10km
This is your baseline, goal is to improve on this time/distance over the next 8 weeks.
Tuesday, May 29, 2012
Wednesday 30th May 2012
Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
20kg barbell One-legged overhead squat, 10 reps
For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.
Post time to comments.
Monday, May 28, 2012
Sunday, May 27, 2012
Monday 28th May 2012
Five rounds for time of
25 Push press 35/25kg
50 Double-unders
Post time to comments.
Thursday, May 24, 2012
Saturday 26th May 2012
Remember today's WOD is castle hill, with weight vest. Details will be up on the CrossFit North Queenslands Facebook page.
Friday 25th May 2012
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats
Post rounds completed to comments.
Wednesday, May 23, 2012
Thursday 24th May 2012
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Sunday, May 20, 2012
Wednesday 23rd May 2012
Tuesday 22nd May 2012
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Monday 21st May 2012
Weighted pull-ups 2-2-2-2-2-2-2 reps
Post loads and body weight to comments.
If you haven't got a pullup yet. Work on struck pullups with bands, negatives and body rows
Saturday 19th May 2012
Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups
Post time to comments.
Friday 18th May 2012
Five rounds for time of:
10 Power clean, 60/42.5kg
10 Wall ball shots, 20 pound ball
Post time to comments.
Thursday, May 17, 2012
Thursday 17th May 2012
"Brian"
Three rounds for time of:
15 foot Rope climb, 5 ascent
82.5kg Back squat, 25 reps
Christy Phillips 11:36 (135lbs), Gretchen Kittelberger 12:07 (135lbs).
Post time to comments.
Tuesday, May 15, 2012
Wednesday 16th May 2012
21-15-9 reps for time of:
L-pull-up
10kg Weighted back extension
Post time to comments.
Monday, May 14, 2012
Sunday, May 13, 2012
Monday 14th May 2012
Remember no 9am session today 5:45am, 4:30pm and 5:30pm on as normal
"Jag 28"
For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters
Friday, May 11, 2012
Saturday 12th May 2012
2012 CrossFit Games Regional: Individual Event 6
For time:
Three rounds of:
345 pound Deadlift, 7 reps
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 100lb dumbbells
28 Burpee box jumps, 24" box
100 foot Farmer carry, 100lb dumbbells
3 Muscle-ups
Thursday, May 10, 2012
Wednesday 9th May 2012
2012 CrossFit Games Regional: Individual Event 5
Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch
Begin with 70kg and add 5kg each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute
Monday, May 07, 2012
Tuesday 8th May 2012
Sunday 120506
2012 CrossFit Games Regional: Individual Event 4
For time:
50 Back squat, 60/42.5
40 Pull-ups
30 Shoulder-to-overhead, 60/42.5
50 Front squat, 40kg/30kg
40 Pull-ups
30 Shoulder-to-overhead, 40/30kg
50 Overhead squat, 30/20kg
40 Pull-ups
30 Shoulder-to-overhead, 30/20kg
Guido Trinidad 15:56, Alicia Connors 18:39 (95/65/45lbs).
Post time to comments.
Sunday, May 06, 2012
Monday 7th May 2012
O-lifting session 10
then
2012 CrossFit Games Regional: Individual Event 3
Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot Sprint
Thursday, May 03, 2012
Thursday 3rd May 2012
"The Chief"
Max rounds in 3 minutes of:
3 Power cleans,60/42.5kg
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Wednesday, May 02, 2012
Monday, April 30, 2012
Tuesday 1st May 2012
"Manion"
Seven rounds for time of:
Run 400 meters
60kg Back squat, 29 reps
Post time to comments.
Monday 30th April
2012 CrossFit Games Regional: Individual Event 2
For time:
Row 2000 meters
50 One-legged squats, alternating
225 pound Hang clean, 30 reps
Saturday, April 28, 2012
Saturday 28th April 2012
For time:
Run 400 meters with 25/15kg plate over head
21 Deadlifts 100kg/70kg
21 Pull-ups
Run 200 meters with 25/15kg plate overhead
15 Deadlifts 100/70kg
15 Pull-ups
Run 400 meters with 25/15kg plate overhead
9 Deadlifts 100/70kg
9 Pull-ups
Thursday, April 26, 2012
Friday 27th April 2012
Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
60/42.5kg Clean and jerk, 20 seconds
Rest 10 seconds
Post total muscle-ups and total clean and jerks to comments.
Wednesday, April 25, 2012
Wednesday 25th April 2012
"They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning,
We will remember them."
Lest we forget
“B-1″
Three rounds for time of;
Run 400m
24kg KB Swing, 21 reps
Knees to Elbows, 15 reps
Ring Dip, 9 reps
Post time to comments
Private Benjamin Ranaudo was killed in Afghanistan on Saturday 18th July 2009.
Private Ranaudo was a member of the Townsville based 1st Battalion, the Royal Australian Regiment. He was a member of the Mentoring and Reconstruction Task Force in Afghanistan and was killed while on operations north of Tarin Kowt.
Ben was also member of CrossFit North Queensland.
We created this workout “B-1″ in his honour. RIP Ben
Monday, April 23, 2012
Sunday, April 22, 2012
Monday 23rd April 2012
Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups
Saturday, April 21, 2012
Saturday 21st April 2012
BRING A FRIEND DAY
2 round Fight Gone Bad
1 miniute each of max reps of
Row (calories)
Push press
Box Jump
Sumo Deadlift high pull
Wallball shot
1 min rest
Sunday, April 15, 2012
Friday 20th April 2012
For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters
Wednesday 18th April 2012
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
Saturday, April 14, 2012
Sunday, April 08, 2012
NOTICES
CrossFit North Queenslands Whole 30 challenge starts this week.
It's highly recommended that you get the Whole 30 made easy via the link on this page.
Before photos /measurements will be done at the following times
Monday 9th 8am-9am
Tuesday 10th 6:45am -8am & 4:30pm -5:30pm
Wednesday 11th 5:45am -6:30am and 8:30am - 9:30am.
So by thursday everyone should be started.
If you cannot make these times you will need to book a session.
NEXT INTRO WORKSHOP
Saturday 14th April 5Pm -6:30pm ( only 4 spots left so tell your friends)
SATURDAY WOD
This weeks Saturday 7am WOD will be at Riverway. We will met at the bottom lagoon. Please come wearing your bathers, but you will also need your running shoes and goggles.
It's highly recommended that you get the Whole 30 made easy via the link on this page.
Before photos /measurements will be done at the following times
Monday 9th 8am-9am
Tuesday 10th 6:45am -8am & 4:30pm -5:30pm
Wednesday 11th 5:45am -6:30am and 8:30am - 9:30am.
So by thursday everyone should be started.
If you cannot make these times you will need to book a session.
NEXT INTRO WORKSHOP
Saturday 14th April 5Pm -6:30pm ( only 4 spots left so tell your friends)
SATURDAY WOD
This weeks Saturday 7am WOD will be at Riverway. We will met at the bottom lagoon. Please come wearing your bathers, but you will also need your running shoes and goggles.
Friday 13th April 2012
For time:
Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps
Run 800 meters
Post time to comments.
Monday 9th April 2012
Open Box 8am -9am Including Whole30 start photos, weigh in, measurements and Q&A
Public Holiday WOD 9-10am
"Pheezy"
Three rounds for time
5 Front Squats 75/50kg
18 Pull-ups
5 Deadlifts 100/70kg
18 Toes-to-bar
5 Push Jerks 75/50kg
18 Hand release push-ups
Public Holiday WOD 9-10am
"Pheezy"
Three rounds for time
5 Front Squats 75/50kg
18 Pull-ups
5 Deadlifts 100/70kg
18 Toes-to-bar
5 Push Jerks 75/50kg
18 Hand release push-ups
Saturday, April 07, 2012
Sunday 8th April 2012
Open Box 8am-10am
Rest Day
oh and clean out your kitchens to get ready for the whole30
Rest Day
oh and clean out your kitchens to get ready for the whole30
Friday, April 06, 2012
Friday 6th April 2012
Open Box 9am-12noon
For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters
For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters
Wednesday, April 04, 2012
Thursday 5th April 2012
70/50kg Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
Brian Quinlan 3:34, Emily Pale (105lbs) 3:48. Post time to comments.
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
Brian Quinlan 3:34, Emily Pale (105lbs) 3:48. Post time to comments.
Tuesday, April 03, 2012
Wednesday 4th April 2012
Five rounds for time of:
20kg barbell Overhead walking lunges, 15m
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
20kg barbell Overhead walking lunges, 15m
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
Sunday, April 01, 2012
Monday 2nd April 2012
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post times to comments.
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post times to comments.
Wednesday, March 28, 2012
Thursday 29th March 2012
"Del"
For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
Monday, March 26, 2012
Tuesday 27th March 2012
"Wood"
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
42.5kg Sumo-deadlift high-pull, 10 reps
42.5kg Thruster, 10 reps
Rest 1 minute
Post total time to comments.
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
42.5kg Sumo-deadlift high-pull, 10 reps
42.5kg Thruster, 10 reps
Rest 1 minute
Post total time to comments.
Friday, March 23, 2012
Saturday 24th March 2012
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Thursday, March 22, 2012
Friday 23rd March 2012
12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thruster, 3
3 Chest to bar Pull-ups
6 Thruster,
6 Chest to bar Pull-ups
9 Thruster,
9 Chest to bar Pull-ups
12 Thruster,
12 Chest to bar Pull-ups
15 Thruster,
15 Chest to bar Pull-ups
18 Thruster,
18 Chest to bar Pull-ups
21Thruster,
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Men 100lb thruster(45.36kg) / women 65lb (29.48kg)
Tuesday, March 20, 2012
Monday, March 19, 2012
Tuesday 20th March 2012
Five rounds for time of:
Turkish Get-up, 45 pound barbell, 21 reps
Run 400 meters
Post time to comments.
Sunday, March 18, 2012
Monday 19th March 2012
Please remember on 5:45am and 5:30pm sessions today
Three rounds for time of:
Row 500 meters
20 GHD sit-ups
15 foot Rope climb, 2 ascents
Post time to comments.
Saturday, March 17, 2012
Saturday 17th March 2012
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Thursday, March 15, 2012
Friday 16th March 2012
Workout 12 . 4
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10' target)
90 Double-unders
30 Muscle-ups
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10' target)
90 Double-unders
30 Muscle-ups
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups
Wednesday, March 14, 2012
Monday, March 12, 2012
Wednesday 14th March 2012
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Sunday, March 11, 2012
Tuesday 13th March 2012
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Saturday, March 10, 2012
Monday 12th March 2012
"DT"
Five rounds for time of:
12 Deadlift, 12 reps 70/50kg
9 Hang power clean, 70/50kg
6 Push jerk, 6 reps 70/50kg
Post time to comments.
Sunday 11th March 2012
REST DAY,
Check the CrossFit North Queensland facebook page to check if and what time the box will be open for 12.3 today.
Check the CrossFit North Queensland facebook page to check if and what time the box will be open for 12.3 today.
Friday, March 09, 2012
Thursday, March 08, 2012
Friday 9th March 2012
CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar
Annie Thorisdottir 13 rounds + 8 push press (20" box, 75lb push press).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar
Annie Thorisdottir 13 rounds + 8 push press (20" box, 75lb push press).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.
Wednesday, March 07, 2012
Thursday 8th March 2011
Five rounds for time of:
7 Dumbbell cluster, 15/10kg
10 Pull-ups
"cluster" = squat clean thruster, dumbbells start touching the ground.
Tuesday, March 06, 2012
Wednesday 7th March 2012
"Klepto"
4 rounds for time of:
27 Box jumps, 24/20" box
20 Burpees
11 Squat cleans, 65/45kg
Andrew Manderino 16:34, Ryan Johnston 17:29. Post time to comments.
Sunday, March 04, 2012
Tuesday 6th March 2012
Complete as many rounds as possible in 10 minutes of:
2 reps Clean and jerk,85/60kg
15 foot Rope climb, 1 ascent
Friday, March 02, 2012
Saturday 3rd March 2012
For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 Push press, 35/20kg
150 Double-unders
Post time to comments.
Friday 2nd March 2012
CrossFit Games Open 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
Tuesday, February 28, 2012
Wednesday 29th February 2012
Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups
Courtney Modecki 8:26. Post time to comments.
Monday, February 27, 2012
Saturday, February 25, 2012
Monday 27th February 2012
"Zimmerman"
Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 142.5kg/100kg
10 Handstand push-ups
Post rounds completed to comments.
OPen Workout 12.1 must be completed and submitted before 11am to contribute to be valid you are able to come into the 5:45am ssession and do it or call fiona to arrange a time.
Friday, February 24, 2012
Saturday 25th February 2012
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments
Also doing 12.1 between 7-9am for those who need to do it.
Thursday, February 23, 2012
Friday 24th February 2012
AND SO IT BEGINSWorkout 12.1
Complete as many reps as possible in 7 minutes of:
Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
games.crossfit.com
Wednesday, February 22, 2012
Tuesday, February 21, 2012
Wednesday 22nd February 2012
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Spencer Hendel: clean 352, bench 281, OHS 341 = 974lbs.
Post total to comments.
Monday, February 20, 2012
Tuesday 21st February 2012
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Sunday, February 19, 2012
Monday 20th Febuary 2012
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Friday, February 17, 2012
Saturday 18th February 2012
Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders
Post time to comments.
Thursday, February 16, 2012
Wednesday, February 15, 2012
Thursday 16th February 2012
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 m Shuttle sprint (5 x 5m)
Rest 90 seconds
Brendan Clarke 17:44, Doug Armstrong 18:06. Post time to comments.
Monday, February 13, 2012
Tuesday 14th February
For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
James Hobart 18:18, Dave Hamel 19:13. Post time to comments.
Saturday, February 11, 2012
Monday 13th February 2012
"Erin"
Five rounds for time of:
15 Dumbbells split clean, 20/12.5kg
21 Pull-ups
Post time to comments.
Subscribe to:
Posts (Atom)