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

Sunday 29th April 2012

Rest Day

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

Thursday 26th April 2012

Olypmic lifting program session 7 then Bench Press 3-3-3-3-3-3

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

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

Thursday 19th April 2012

Olifting session 5 then
Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

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

Tuesday 17th April 2012

O-lifting program session 4
Snatch 1-1-1-1-1-1-1 reps

Monday 16th April 2012

Five rounds for time of:
Handstand walk 22m
50 Squats

Sunday, April 08, 2012


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.

Saturday 14th April 5Pm -6:30pm ( only 4 spots left so tell your friends)

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.

Saturday 14th April 2012

Five Rounds
Underwater Swim
50 Squats

Thursday 12th April 2012

O-lifting program Session 3
Clean &Jerk 1-1-1-1-1-1-1

Wednesday 11th April 2012

Run , Row or Ski 5km

Tuesday April 10th 2012

O-lifting program session 2

6min Cindy

Monday 9th April 2012

Open Box 8am -9am Including Whole30 start photos, weigh in, measurements and Q&A

Public Holiday WOD 9-10am

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

Friday, April 06, 2012

Saturday 7th April 2012

Box Closed

Run 5km

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

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.

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.