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
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