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.
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