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.

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.

Sunday 23rd December 2012

RESY DAY

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

Friday 21st December 2012

Back squat 5-5-3-3-3-1-1-1-1-1 reps Post loads to comments.

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.

Sunday 16th December 2012

REST DAY

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

Tuesday, December 11, 2012

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.

Tuesday 4th December 2012

Weighted pull-ups 3-3-3-3-3 reps Post loads and body weight 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

Sunday 2nd December 2012

Rest Day

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

Sunday 25th November 2012

Rest Day

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.

Tuesday 20th November 2012

Snatch 3-3-2-2-2-1-1-1-1-1 reps Post loads 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.

Sunday 18th November 2012

Saturday 17th November 2012

Friday 16th November 2012

Thursday 15th November 2012

Wednesday 13th November 2012

Tuesday 13th November 2012

Monday 12th November 2012

Sunday 11th November 2012

REST DAY

Saturday 10th November 2012

Friday 9th November 2012

Thursday 8th November 2012

Wednesday 7th NOvember 2012

Tuesday 6th November 2012

Monday November 5th 2012

Sunday 4th November 2012

REST DAY

Saturday 3rd November 2012

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.

Wednesday 31st October 2012

Power snatch 1-1-1-1-1-1-1 reps

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

Monday 29th October 2012

Split jerk 2-2-2-2-2-2-2-2-2-2 reps Alternate stance for each rep.

Sunday 28th October 2012

REST DAY

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

Monday 22nd October 2012

1000 meter Row Rest 4 minutes Dumbbell "Tabata" Thrusters

Sunday 21st October 2012

REST DAY

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.

Wednesday 17th October 2012

Weighted Dips 3-2-2-2-1-1-1-1-1rep

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.

Sunday 14th October 2012

REST DAY

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.

Tuesday 10th October 2012

For time 100 Burpee pullups

Friday, October 05, 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

Sunday 30th September 2012

REST DAY

Saturday 29th September 2012

At Riverway For time Run 200m Then 3 Rounds 25 double unders 25 Pushups Swim 50m Then Run 200m

Friday 28th September 2012

Back Squat 5-5-5-5-5

Thursday 27th September 2012

For time: 100 L-Pull-ups Post time to comments.

Tuesday, September 25, 2012

Wednesday 26th September 2012

Shoulder Press 3-3-3-3-3-3-3 Post loads to comments.

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

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

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.

Sunday 16th September 2012

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

Monday 10th September 2012

Overhead Squat 3-3-3-3-3 reps Post loads to comments.

Sunday 9th September 2012

REST DAY

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.

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.

Friday 24th August 2012

One rep max testing / Wendler and a fast, frantic ;) finisher.

Thursday 23rd August 2012

Power clean 1-1-1-1-1-1-1 reps Post loads 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.

Sunday 19th August 2012

Rest Day

Saturday 18th August 2012

Snatch balance 1-1-1-1-1-1-1 Post loads 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

Sunday 5th August 2012

Rest Day

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.

Friday 3rd August 2012

Clean and Jerk 3-3-3-3-3 reps Post loads 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

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.

Sunday 29th July 2012

REST DAY

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.

Monday 23rd July 2012

Front squat 2-2-2-2-2-2 reps Post load(s) 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.

Friday 20th July 2012

"Fran" 21-15-9 Thrusters 42.5kg/30kg Pullups

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.

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.

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.

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.

Monday 25th June 2012

Bench Press 5-5-5-5-5

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

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.

Tuesday 18th June 2012

Snatch 2-2-2-2-2-2 reps Post loads completed to comments.

Friday, June 15, 2012

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.

Sunday 10th June 2012

Rest Day

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.

Friday 8th June 2012

Front squat 3-3-3-3-3 reps Post loads 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.

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.

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

“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

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.

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

Sunday 20th May 2012

Rest Day

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.