"Tyler"
Five rounds for time of:
7 Muscle-ups
21 Sumo-deadlift high-pull, 42.5/30kg
Matt DellaValle 11:12, Cara Hipskind 15:26 (65lbs). Post time to comments.
Tuesday, January 31, 2012
Monday, January 30, 2012
Sunday, January 29, 2012
Monday 30th January 2012
"Desforges"
Five rounds for time of:
100kg Deadlift, 12 reps
20 Pull-ups
60kg Clean and jerk, 12 reps
20 Knees to elbows
Keith Nelson 36:59. Post time to comments.
Five rounds for time of:
100kg Deadlift, 12 reps
20 Pull-ups
60kg Clean and jerk, 12 reps
20 Knees to elbows
Keith Nelson 36:59. Post time to comments.
Friday, January 27, 2012
Saturday 28th January 2012
For time:
50 Back squat, 35/25kg
15 foot Rope climb, 5 ascents
40 Back squat, 35/25kg
15 foot Rope climb, 4 ascents
30 Back squat, 35/25kg
15 foot Rope climb, 3 ascents
20 Back squat, 35/25kg
15 foot Rope climb, 2 ascents
10 Back squat, 35/25kg
15 foot Rope climb, 1 ascents
Ken Cutrer 10:47. Post time to comments.
50 Back squat, 35/25kg
15 foot Rope climb, 5 ascents
40 Back squat, 35/25kg
15 foot Rope climb, 4 ascents
30 Back squat, 35/25kg
15 foot Rope climb, 3 ascents
20 Back squat, 35/25kg
15 foot Rope climb, 2 ascents
10 Back squat, 35/25kg
15 foot Rope climb, 1 ascents
Ken Cutrer 10:47. Post time to comments.
Thursday, January 26, 2012
Friday 27th January 2011
8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
Sunday, January 22, 2012
Thursday 26th January 2012
No Classes at CFNQ Australia Day.
Instead it's the 4.5km Australia Day Fun Run.
Registrations begin at 6.45am on the day of the event at Tony Ireland Stadium. The Run/Walk starts at 7.30am.
The entry fee is a gold coin donation with all proceeds going to the Heart Foundation.
And then we will stick around for a BBQ breakfast after
Wednesday 25th January 2012
Seven rounds for time of:
7 Front squat, 75kg/50kg
7 Chest-to-bar pull-ups
Jason Khalipa 3:23, Neal Maddox 3:48. Post time to comments.
Tuesday 24th Janauary 2012
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.
Friday, January 20, 2012
Saturday 21st January 2012
Three rounds for time of:
Row 1000 meters
20kg Thruster, 50 reps
30 Pull-ups
Thursday, January 19, 2012
Wednesday, January 18, 2012
Sunday, January 15, 2012
Wednesday 18th January 2012
Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar
Josh Everett 3:51, Kim Malz 5:33 (16lb ball). Post time to comments.
Thursday 19th January 2012
REMEMBER ALL TODAYS SESSIONS ARE AT RIVERWAY
6am, 4:30pm & 5:30pm
Please bring your swimmers
6am, 4:30pm & 5:30pm
Please bring your swimmers
Monday 16th January 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".
Thursday, January 12, 2012
Wednesday, January 11, 2012
Friday 13th January 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
Thursday 12th January 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
Sunday, January 08, 2012
Tuesday 10th January 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.
Alicia Gomes 20 minutes + 18 reps, Jared Monaco 19 minutes + 18 reps.
Post number of minutes completed to comments.
Monday 9th January 2012
Ten rounds for time of:
60kg Deadlift, 15 reps
15 push-ups
Tommy Hackenbruck 11:01, Taylor Richards-Lindsay 13:34. Post time to comments.
Friday, January 06, 2012
Saturday 7th January 2012
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Josh Everett 21:51, Brian Mitchell 24:48, Jenny LaBaw 25:31.
Post time to comments.
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Josh Everett 21:51, Brian Mitchell 24:48, Jenny LaBaw 25:31.
Post time to comments.
Thursday, January 05, 2012
Friday 6th January 2012
Skills and Mobility work for Snatch
Or Catch up from a missed WOD from the last cycle
Or Catch up from a missed WOD from the last cycle
Wednesday, January 04, 2012
Thursday 5th January 2012
"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
Tuesday, January 03, 2012
Monday, January 02, 2012
Tuesday 3rd January 2012
Back to Full timetable today
(Includes AQUA and CrossFit Teens, excludes CrossFit Kids)
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
42.5kg Thruster
Pull-ups
Connor Martin 2:08, EJ 5:17 (age 10, 27lbs). Post time to comments.
Sunday, January 01, 2012
Monday 2nd January 2011
No CLASSES today
OPEN BOX 7:30-9:30am
"Christine"
3 rounds for time:
Row 500m
12 Deadlifts ( body weight)
21Box Jumps 20inch
Fundamentals Workshop
(Required learning before starting CrossFit session)
8:00am-9:30am
$60 per person includes first week of classes free.
Call or SMS 0423110175 to book your spot, limited numbers
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