Wednesday, March 28, 2012
Thursday 29th March 2012
"Del"
For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
Monday, March 26, 2012
Wednesday 28th March 2012
21-15-9 reps for time of:
Back squat 100kg/70kg
2 pood Kettlebell swing
Back squat 100kg/70kg
2 pood Kettlebell swing
Tuesday 27th March 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
Post total time to comments.
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
Post total time to comments.
Monday 26th March 2012
Overhead Squat 3-3-3-3-3 reps
Sunday 25th March 2012
Rest Day
Friday, March 23, 2012
Saturday 24th March 2012
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Thursday, March 22, 2012
Friday 23rd March 2012
12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thruster, 3
3 Chest to bar Pull-ups
6 Thruster,
6 Chest to bar Pull-ups
9 Thruster,
9 Chest to bar Pull-ups
12 Thruster,
12 Chest to bar Pull-ups
15 Thruster,
15 Chest to bar Pull-ups
18 Thruster,
18 Chest to bar Pull-ups
21Thruster,
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Men 100lb thruster(45.36kg) / women 65lb (29.48kg)
Tuesday, March 20, 2012
Wednesday 21st March 2012
Monday, March 19, 2012
Tuesday 20th March 2012
Five rounds for time of:
Turkish Get-up, 45 pound barbell, 21 reps
Run 400 meters
Post time to comments.
Sunday, March 18, 2012
Monday 19th March 2012
Please remember on 5:45am and 5:30pm sessions today
Three rounds for time of:
Row 500 meters
20 GHD sit-ups
15 foot Rope climb, 2 ascents
Post time to comments.
Sunday 18th March 2012
Saturday, March 17, 2012
Saturday 17th March 2012
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Thursday, March 15, 2012
Friday 16th March 2012
Workout 12 . 4
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10' target)
90 Double-unders
30 Muscle-ups
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10' target)
90 Double-unders
30 Muscle-ups
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups
Wednesday, March 14, 2012
Thursday 15th March 2012
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile
Post time to comments.
Monday, March 12, 2012
Wednesday 14th March 2012
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Sunday, March 11, 2012
Tuesday 13th March 2012
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Saturday, March 10, 2012
Monday 12th March 2012
"DT"
Five rounds for time of:
12 Deadlift, 12 reps 70/50kg
9 Hang power clean, 70/50kg
6 Push jerk, 6 reps 70/50kg
Post time to comments.
Sunday 11th March 2012
REST DAY,
Check the CrossFit North Queensland facebook page to check if and what time the box will be open for 12.3 today.
Check the CrossFit North Queensland facebook page to check if and what time the box will be open for 12.3 today.
Friday, March 09, 2012
Saturday 10th March 2012
Thursday, March 08, 2012
Friday 9th March 2012
CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar
Annie Thorisdottir 13 rounds + 8 push press (20" box, 75lb push press).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar
Annie Thorisdottir 13 rounds + 8 push press (20" box, 75lb push press).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.
Wednesday, March 07, 2012
Thursday 8th March 2011
Five rounds for time of:
7 Dumbbell cluster, 15/10kg
10 Pull-ups
"cluster" = squat clean thruster, dumbbells start touching the ground.
Tuesday, March 06, 2012
Wednesday 7th March 2012
"Klepto"
4 rounds for time of:
27 Box jumps, 24/20" box
20 Burpees
11 Squat cleans, 65/45kg
Andrew Manderino 16:34, Ryan Johnston 17:29. Post time to comments.
Sunday, March 04, 2012
Tuesday 6th March 2012
Complete as many rounds as possible in 10 minutes of:
2 reps Clean and jerk,85/60kg
15 foot Rope climb, 1 ascent
Monday 5th March 2012
Sunday 4th March 2012
Friday, March 02, 2012
Saturday 3rd March 2012
For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 Push press, 35/20kg
150 Double-unders
Post time to comments.
Friday 2nd March 2012
CrossFit Games Open 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
Thursday 1st March 2012
