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

Sunday 30th September 2012

REST DAY

Saturday 29th September 2012

At Riverway For time Run 200m Then 3 Rounds 25 double unders 25 Pushups Swim 50m Then Run 200m

Friday 28th September 2012

Back Squat 5-5-5-5-5

Thursday 27th September 2012

For time: 100 L-Pull-ups Post time to comments.

Tuesday, September 25, 2012

Wednesday 26th September 2012

Shoulder Press 3-3-3-3-3-3-3 Post loads to comments.

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

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

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.

Sunday 16th September 2012

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

Monday 10th September 2012

Overhead Squat 3-3-3-3-3 reps Post loads to comments.

Sunday 9th September 2012

REST DAY

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