Sunday, July 29, 2012
Monday 30th July 2012
Attach an object at precisely 30cm above your maximum reach with rope or cord, and complete
4 rounds for time of:
30 Jump and touch
20 Deadlift, 20 reps 85/60kg
10 Handstand push-ups
Post time to comments.
Saturday, July 28, 2012
Saturday 28th July 2012
Private Benjamin Ranaudo, was killed in Afghanistan on July 18th by a IED. Ben trained with CrossFit North Queensland before being deployed. He was "B1" on the score board because he started training with CFNQ at the same time as another Ben. Today we do this workout in his honour.
"B1"
3 Rounds for time:
400m Run
21 Kettlebell swings (24kg)
15 Knees to Elbows
9 Ring Dips
Thursday, July 26, 2012
Friday 27th July 2012
For time:
21 Back squat, 100/70kg
42 GHD Sit-ups
15 Back squat, 100/70kg
30 GHD Sit-ups
9 Back squat, 100/70kg
18 GHD Sit-ups
Post time to comments.
Wednesday, July 25, 2012
Tuesday, July 24, 2012
Wednesday 25th July 2012
"Ship"
Nine rounds for time of:
82.5kg Squat clean, 7 reps
8 Burpee box jumps, 36" box
Post time to comments.
Monday, July 23, 2012
Tuesday 24th July 2012
2012 Reebok CrossFit Games Chipper
For time:
10 Overhead squat, 70kg/50kg
10 Box jump overs, 24" box
10 Thruster, 60/42.5kg
10 Power clean 92.5/65kg
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
10 Power clean, 92.5/65kg
10 Thruster, 60/42.5kg
10 Box jump overs, 24" box
10 Overhead squat, 70/55kg
Post time to comments.
Friday, July 20, 2012
Saturday 21st July 2012
For time:
30 GHD sit-ups
30 Deadlift, 100kg/70kg
30 Double-unders
30 pound Overhead squat, 42.5kg/30kg
30 Pull-ups
Post time to comments.
Wednesday, July 18, 2012
Tuesday, July 17, 2012
Wednesday 18th July 2012
"Isabel"
For time:
30 reps Snatch 62.5kg,
Use 42.5kg , 30kg or broomstick as needed.
Post time and load to comments.
Monday, July 16, 2012
Tuesday 17th July 2012
"Elizabeth"
21-15-9 reps of:
Clean 62.5kg/42.5kg
Ring dips
Post time to comments.
Monday 16th July 2012
For time:
10 Clean & jerk,85kg/60kg
Sprint 100m
Rope climb, 10 ascents
Sprint 100 m
Clean & jerk, 1 rep 85/60kg
Post time to comments.
Sunday, July 15, 2012
Friday, July 13, 2012
Saturday 14th July 2012
2012 Reebok CrossFit Games Track Triplet
Three rounds for time of:
Split snatch, alternating legs, 8 reps 52.5kg/35kg
7 Bar muscle-ups
Run 400 meters
Post time to comments.
Friday 13th July 2012
Clean ladder
Starting at 25kg for men and 15kg for women.
Every minute Increase the load by 5 kg each.
Use the same bar through out and you will have to change your own plates each.
Continue increasing load until you dont make the life, multiple attempts within the minute are permitted.
Thursday, July 12, 2012
Thursday July 12th 2012
Australiasian regionals 2009 WOD 1
Three rounds
10 Clean and Jerk 60/40kg
15 Ring dips
20 Kettlebell swing 24kg/16kg
Tuesday, July 10, 2012
Wednesday 11th July 2012
For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents
Monday, July 09, 2012
Tuesday 10th July 2012
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Sunday, July 08, 2012
Monday 9th July 2012
8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
Friday, July 06, 2012
Saturday 7th July 2012
For time:
50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar
Post time to comments.
Thursday, July 05, 2012
Wednesday, July 04, 2012
Thursday 5th July 2012
"Tumilson"
8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells
Post time to comments.
Tuesday, July 03, 2012
Wednesday 4th July 2012
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
Post time to comments.
Monday, July 02, 2012
Tuesday 3rd July 2012
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans, 60/42.5kg
Post time to comments.
Sunday, July 01, 2012
Monday 2nd July 2012
" Townsville Show Day" public holiday today so only a single 9am session today
"Brenton"
Five rounds for time of:
Bear crawl 30m
Standing broad-jump, 30m
Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
Sunday 1st July 2012
Happy New Year ( well financial year)
Check out the new timetable and rates at crossfitnq.zenplanner.com
REST DAY
Saturday 30th June 2012
Complete as many rounds as possible in 12 minutes of:
12 Push press, 52.5kg/35
12 Chest to bar pull-ups
12 One-legged squats
Post rounds completed to comments.
Friday 29th June 2012
Catch UP day
Work a missed Wod from this Cycle or finish off your Wendler lifts for the week.
Thursday 28th June 2012
"SQT"
Three rounds for time of:
10 Ground to overhead, 42.5/30kg
200m Shuttle sprint, 50m there and back twice
Post time to comments.
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