Sunday, September 30, 2012
Monday 1st October 2012
Queens Birthday Public holiday
ONLY one Session at 9am
Three rounds for time of:
100 meter Walking lunge
Handstand walk 20 meters
50 Kettlebell swings, 1 pood
Post time to comments.
OPEN BOX 5pm-6pm
Saturday 29th September 2012
At Riverway
For time
Run 200m
Then
3 Rounds
25 double unders
25 Pushups
Swim 50m
Then
Run 200m
Tuesday, September 25, 2012
Tuesday 25th September 2012
"Adrian"
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box
Post time to comments
Sunday, September 23, 2012
Monday 24th September 2012
21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball
Post time to comments.
Friday, September 21, 2012
Saturday 22nd September 2012
Castle hill Stomp.
Meeting at Cnr Alexandra and Kennedy st. for a 7:30am start
BYO weight vest
Thursday, September 20, 2012
Friday 21st September 2012
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Wednesday, September 19, 2012
Thursday 20th September 2012
21-15-9 reps of:
Deadlift 100kg/70kg
Overhead squat 61/42.5kg
Post time to comments.
Tuesday, September 18, 2012
Wednesday 19th August 2012
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Sunday, September 16, 2012
Monday 17th September 2012
Five rounds for time of:
15 Walking lunge steps, carrying a barbell in the front rack position 42.5kg/30kg
30 Double-unders
Post time to comments.
Friday, September 14, 2012
Saturday 15th September 2012
Four rounds for time of:
15 foot Rope climb, 3 ascents
30 Push-ups
30 Sit-ups
Post time to comments.
Thursday, September 13, 2012
Friday 14th September 2012
For time:
Row 500 meters
50 Wall ball shots, 20 pound ball
Row 400 meters
40 Wall ball shots, 20 pound ball
Row 300 meters
30 Wall ball shots, 20 pound ball
Row 200 meters
20 Wall ball shots, 20 pound ball
Row 100 meters
10 Wall ball shots, 20 pound ball
Post time to comments.
Wednesday, September 12, 2012
Thursday 13th September 2012
"The Seven"
Seven rounds for time of:
7 Handstand push-ups
62.5kg Thruster, 7 reps
7 Knees to elbows
110kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Post time to comments.
Tuesday, September 11, 2012
Wednesday 12th September 2012
Split snatch 2-2-2-2-2-2-2 reps
Alternate legs for each rep.
Post loads to comments.
Tuesday 11th September 2012
Eight rounds for max reps of:
20 seconds,Hang power clean,52.5/35kg
Rest 10 seconds
20 seconds, Push press,52.5/35kg
Rest 10 seconds
Post total hang cleans and total push presses to comments.
Sunday, September 09, 2012
Saturday 8th September 2012
Bring A friend Day
"Hope"
Three Rounds
Burpees
Power snatch
Box Jumps
THruster
Chest to bar Pull-ups
"Hope" has the same format as "fight Gone Bad"
Each round is 5 minutes long, one minute per station with a 1 minute rest before repeating. The clock does not reset or stop between exercises.
Score is the total number of all reps
Thursday, September 06, 2012
Friday 7th September 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.
Thursday 6th September 2012
NOT for time
6 Rounds
3 pullups
3 ring dips
10 second L-sit hold
Do the hardest versin you can if you normally kick, so strict, if you normally strict do strict chest to bar etc
you can also weight the pullups and dips
Tuesday, September 04, 2012
Monday, September 03, 2012
Tuesday 4th September 2012
Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
15 Sumo-deadlift high-pull, 42.5/30kg
Post time to comments.
Sunday, September 02, 2012
Monday 3rd September 2012
"Manion"
Seven rounds for time of:
Run 400 meters
29 Back squats 61kg
Post time to comments.
Sunday 2nd September 2012
Rest Day
Happy Fathers Day to all the CrossFit North Queensland Daddies
Whole 30 before measurements today 5:30-6:30pm
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