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.

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.

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

Sunday 13th May

Rest Day

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

Friday 11th May 2012

Three rounds for time of: Run 800 meters Rest 2 minutes Post time to comments.

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

Thursday 10th May 2012

O-lifting session 11

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

Thursday, May 03, 2012

Friday 4th May 2012

Olifing Program session 9 then Deadlift 5-5-5-5-5 reps Post loads to comments.

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.