Reminder only the One class today at 9am
Hopper Deck WOD today
Wednesday, December 31, 2014
Thursday January 1st 2015
Happy New Year
Reminder only the One class today at 9am
Hopper Deck WOD today
Reminder only the One class today at 9am
Hopper Deck WOD today
Tuesday, December 30, 2014
Wednesday 31st December 2014
Remember only 5:30am and 9:30am classes today
Thruster 5 work to 5RM
5 min AMRAP
5 HR Pushup
10 Power Snatch 35/25kg
25 Double unders
rest 3 min
5 min AMRAP
7 Toes to bar
10 Cal Row
Rest 3min
5 Min
10 Burpees over bar
10 Hang clean and Jerk 35/25kg
Thruster 5 work to 5RM
5 min AMRAP
5 HR Pushup
10 Power Snatch 35/25kg
25 Double unders
rest 3 min
5 min AMRAP
7 Toes to bar
10 Cal Row
Rest 3min
5 Min
10 Burpees over bar
10 Hang clean and Jerk 35/25kg
Monday, December 29, 2014
Tuesday 30th December 2014
Skill = Rope climbs , please bring shin protection
For time:
Run 400 meters
15 clean and jerks, 70/50kg
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
15 steps weighted lunges, 70/50kg
Run 400 meters
Post time to comments.
For time:
Run 400 meters
15 clean and jerks, 70/50kg
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
15 steps weighted lunges, 70/50kg
Run 400 meters
Post time to comments.
Sunday, December 28, 2014
Monday 29th December 2014
Front Squat 5-5-5
WOD
6 min AMRAP
12 Pullups
12 Burpees
12 Box Jumps
Rest 3 min
Then
Max Pushups in 2 minutes
WOD
6 min AMRAP
12 Pullups
12 Burpees
12 Box Jumps
Rest 3 min
Then
Max Pushups in 2 minutes
Saturday, December 27, 2014
Wednesday, December 24, 2014
Thursday 25th December 2014
THE BOX is CLOSED TODAY
Here's a WOD you can do at Home:
4 Rounds for time
Run 400m
25 Burpees
Here's a WOD you can do at Home:
4 Rounds for time
Run 400m
25 Burpees
Tuesday, December 23, 2014
Wednesday 24th December 2014
Christmas "Eva"
5 rounds
Run 800 meters
2 pood KB swing, 30 reps
30 pullups
5 rounds
Run 800 meters
2 pood KB swing, 30 reps
30 pullups
Monday, December 22, 2014
Sunday, December 21, 2014
Saturday 2oth December 2014
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Thursday, December 18, 2014
Friday 19th December 2014
Friday night Date Night
"Ryan"
5 rounds for time:
7 muscleups
21 burpees
Each burpee 12” above max reach
"Ryan"
5 rounds for time:
7 muscleups
21 burpees
Each burpee 12” above max reach
Wednesday, December 17, 2014
Thursday 18th December 2014
Skill Kettlebell snatch
For Time
Row 1000m
KB Swing 50 reps
Row 750m
KB swing 35 reps
Row 500m
KB swing 20 reps
For Time
Row 1000m
KB Swing 50 reps
Row 750m
KB swing 35 reps
Row 500m
KB swing 20 reps
Wednesday 17th December 2014
Strength
Deadlift Week 3
AMRAP in 20min
10 Chest to bar Pullups
20 Back Squats 42.5/30kg
30 Double unders
Have you got your own rope yet??
Deadlift Week 3
AMRAP in 20min
10 Chest to bar Pullups
20 Back Squats 42.5/30kg
30 Double unders
Have you got your own rope yet??
Monday, December 15, 2014
Tuesday 16th December 2014
Strength
Back Squat week 3
4 Rounds for time:
Run 400m
1 rope climb
10 Hand release pushups
Post time to comments.
Back Squat week 3
4 Rounds for time:
Run 400m
1 rope climb
10 Hand release pushups
Post time to comments.
Sunday, December 14, 2014
Monday 15th December 2014
Strength
Shoulder Press , Week 3
In front of a clock set for 12 minutes with a barbell:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks
Post reps for each set to comments
Shoulder Press , Week 3
In front of a clock set for 12 minutes with a barbell:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks
Post reps for each set to comments
Thursday, December 11, 2014
Friday 12th december 2014
DATE NIGHT
Deadlift
70% x 3, 80% x 3, 90% x3+
"Jerry"
For time
Run 1.6km
Row 2 km
Run 1.6km
Deadlift
70% x 3, 80% x 3, 90% x3+
"Jerry"
For time
Run 1.6km
Row 2 km
Run 1.6km
Wednesday, December 10, 2014
Thursday 11th December 2014
Squats
70% x 3, 80% x 3, 90% x 3+
“Joshie”
21 DB Snatch R
21 L Pullups
21 DB snatch L
21 L pullups
70% x 3, 80% x 3, 90% x 3+
“Joshie”
21 DB Snatch R
21 L Pullups
21 DB snatch L
21 L pullups
Tuesday, December 09, 2014
Wednesday 10th December 2014
Bench Press
40% x 5, 50%x5,60%x5 work sets 75% x 5, 85%x3, 95% x 1+
Jackie
Row 1000m
50 Thrusters
30 Pullups
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Monday, December 08, 2014
Tuesday 9th December 2014
Shoulder Press
, 40% x 5, 50%x5,60%x5
work sets
Week 2
70% x 3, 80% x 3, 90% 3+
Jenny
Complete as many rounds as possible in 20 minutes of:
20 rep overhead squats, 20kg/15kg
20 rep back squats, 20kg/15kg
400-meter run
Post rounds completed to comments.
, 40% x 5, 50%x5,60%x5
work sets
Week 2
70% x 3, 80% x 3, 90% 3+
Jenny
Complete as many rounds as possible in 20 minutes of:
20 rep overhead squats, 20kg/15kg
20 rep back squats, 20kg/15kg
400-meter run
Post rounds completed to comments.
Thursday, December 04, 2014
Friday 5th December 2014
Shoulder Press
40% x5, 50% x 5, 60% x 5
65% x 5, 75%,x 5 85% x5+
WOD
"Grace"
Clean and Jerk 135 pounds, 30 reps.
Use 95 pounds, 65 pounds or broomstick as needed and post time and load ..
40% x5, 50% x 5, 60% x 5
65% x 5, 75%,x 5 85% x5+
WOD
"Grace"
Clean and Jerk 135 pounds, 30 reps.
Use 95 pounds, 65 pounds or broomstick as needed and post time and load ..
Wednesday, December 03, 2014
Thursday 4th December 2014
Strength
Deadlifts
40% x5, 50% x 5, 60% x 5
65% x 5, 75%,x 5 85% x5+
For time:
75 reps Burpees
Run 1 mile
75 reps Burpees
Deadlifts
40% x5, 50% x 5, 60% x 5
65% x 5, 75%,x 5 85% x5+
For time:
75 reps Burpees
Run 1 mile
75 reps Burpees
Wedneday 3rd December 2014
Wendler week 1
Bench Press,
40% x 5, 50%x5,60%x5
65% x5, 75% x 5, 85%x5+
SKILL Teach Turkish get up
Start light , build up the weight, us a KB or dumbell at first , then try barbell if they can do a heavier KB
WOD
Row 500m
10 Toes to bar
20 wall ball
30 Box Jumps 24/20
Rest 4 min
30 Box Jumps
20 Wall Balls
10 Toes to bar
Row 500m
Tuesday, December 02, 2014
Monday, December 01, 2014
Tuesday 2nd December 2014
Back Squat, 40% x 5, 50%x5,60%x5
65%, 75%, 85%
12-9-6 reps of:
Deadlifts 100/70kg
Bar muscle-ups
65%, 75%, 85%
12-9-6 reps of:
Deadlifts 100/70kg
Bar muscle-ups
Sunday, November 30, 2014
Monday 1st Decemeber 2014
Strength
12 min EMOM
1st- 1 Clean and Jerk
2nd- 1 Rope Climb , legless if possible
+
10 min AMRAP
Double Unders.
Thursday, November 27, 2014
Friday 28th November 2014
Deadlifts
40% x 5, 50%x5,60%x5
15 min AMRAP
5 Pullups (strict)
10 Pistols (alternating legs)
15 Situps
Wednesday, November 26, 2014
Thursday 27th November 2014
Shoulder Press
40% x5, 50% x 5, 60% x 5
WOD
4 rounds
Run 400m
25 Wall Ball
40% x5, 50% x 5, 60% x 5
WOD
4 rounds
Run 400m
25 Wall Ball
Tuesday, November 25, 2014
Wednesday 26th November 2014
Bench Press
40% x 5, 50%x5,60%x5
AMRAP in 10 Min
5 KB Swings ( Russian)
10 Pushups
20 Double unders or 20 Cal Row
Monday, November 24, 2014
Tuesday 26th November 2014
Strength ( Deload week)
Squat , 40% x 5, 50%x5,60%x5
WOD
3 Rounds
Row 500m
12 Toes to bar
15 Pushups
20 Situps
25 Squats
Squat , 40% x 5, 50%x5,60%x5
WOD
3 Rounds
Row 500m
12 Toes to bar
15 Pushups
20 Situps
25 Squats
Sunday, November 23, 2014
Monday 24th November
12 min EMOM
1st- 1 Power Clean + 1 Thrusters + 1 Push Press+ 1 Front Squat
2nd- 8-12 Pullups
Then
Overhead squat 3-3-3-3-3 reps
2 min rest between OHS sets
1st- 1 Power Clean + 1 Thrusters + 1 Push Press+ 1 Front Squat
2nd- 8-12 Pullups
Then
Overhead squat 3-3-3-3-3 reps
2 min rest between OHS sets
Sunday 23rd November 2014
REST DAY
unless you where part of our Allstars Affiliate Series team.
Great effort today guys and girls
unless you where part of our Allstars Affiliate Series team.
Great effort today guys and girls
Thursday, November 20, 2014
Friday 21st November 2014
3 rounds
20 Burpees
25 KB swing
300m Row
Rest 3 minutes between round
Then
Deadlifts
40% x 5, 50%x5,60%x5 work sets 75% x 3, 85%x3, 95% x 1+
20 Burpees
25 KB swing
300m Row
Rest 3 minutes between round
Then
Deadlifts
40% x 5, 50%x5,60%x5 work sets 75% x 3, 85%x3, 95% x 1+
Wednesday, November 19, 2014
Thursday 20th November 2014
Shoulder Press
40% x 5, 50%x5,60%x5 work sets 75% x 5, 85%x3, 95% x 1+
20 min AMRAP
5 Box Jumps, 24/20″
5 Toes to Bar
25 Double Unders
40% x 5, 50%x5,60%x5 work sets 75% x 5, 85%x3, 95% x 1+
20 min AMRAP
5 Box Jumps, 24/20″
5 Toes to Bar
25 Double Unders
Tuesday, November 18, 2014
Wednedsay 19th November 2014
Back Squats
40% x 5, 50%x5,60%x5 work sets 75% x 5, 85%x3, 95% x 1+
3 rounds for time
Row 500m
10 GHD Situps
15 Thrusters 30/20kg
50 Double Unders
7 Burpee box jump Overs, 24/20″
40% x 5, 50%x5,60%x5 work sets 75% x 5, 85%x3, 95% x 1+
3 rounds for time
Row 500m
10 GHD Situps
15 Thrusters 30/20kg
50 Double Unders
7 Burpee box jump Overs, 24/20″
Tuesday 18th November 2014
Bench Press
Week 3
75% x5, 85% x3 95% x1+
Rounds for time:
12 Front Squats 42.5/30kg
25 KB swings 24/16kg
12 Toes to bar
Week 3
75% x5, 85% x3 95% x1+
Rounds for time:
12 Front Squats 42.5/30kg
25 KB swings 24/16kg
12 Toes to bar
Sunday, November 16, 2014
Monday 17th November 2014
For time:
Row 5000m
Bring your socks , we will also be working rope climbs
Row 5000m
Bring your socks , we will also be working rope climbs
Saturday 15th November 2014
For time:
200m
then 7 rounds
15 thrusters
10 burpees
5 pullups
Finish with 200m run
200m
then 7 rounds
15 thrusters
10 burpees
5 pullups
Finish with 200m run
Thursday, November 13, 2014
Friday 14th November 2014
Max 20 minutes
4 rounds for time of:
Run 400 meters
20 ring dips
Strength work is to be done AFTER WOD today
Deadlifts
40% x 5, 50%x5,60%x5 work sets 70% x 3, 80%x3, 90% x 3+
4 rounds for time of:
Run 400 meters
20 ring dips
Strength work is to be done AFTER WOD today
Deadlifts
40% x 5, 50%x5,60%x5 work sets 70% x 3, 80%x3, 90% x 3+
Wednesday, November 12, 2014
Thursday 13th November 2014
Strength
Bench Press
40% x 5, 50%x5,60%x5 work sets 70% x 3, 80%x3, 90% x 3+
WOD
5 rounds for time of:
9 deadlift, 61/42.5kg
6 hang power clean
3 Front Squat, 61/42.5kg
Post time to comments
Bench Press
40% x 5, 50%x5,60%x5 work sets 70% x 3, 80%x3, 90% x 3+
WOD
5 rounds for time of:
9 deadlift, 61/42.5kg
6 hang power clean
3 Front Squat, 61/42.5kg
Post time to comments
Tuesday, November 11, 2014
Wednesday 12th November 2014
Back Squats
40% x 5, 50%x5,60%x5 work sets 70% x 3, 80%x3, 90% x 3+
"The Chief"
Max rounds in 3 minutes of:
3 Power cleans, 61/42.5kg
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
40% x 5, 50%x5,60%x5 work sets 70% x 3, 80%x3, 90% x 3+
"The Chief"
Max rounds in 3 minutes of:
3 Power cleans, 61/42.5kg
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Monday, November 10, 2014
Tuesday 11th November 2014
Shoulder Press ,
40% x 5, 50%x5,60%x5 work sets 70% x 3, 80%x3, 90% x 3+
Followed by 10 min Rope climb Technique/practice
WOD
5 rounds
Row 500m
15 Wall Ball Shots, 20/14#
20 KB Swings 24/16kg
35 Double Unders
rest 2 min b/w sets
40% x 5, 50%x5,60%x5 work sets 70% x 3, 80%x3, 90% x 3+
Followed by 10 min Rope climb Technique/practice
WOD
5 rounds
Row 500m
15 Wall Ball Shots, 20/14#
20 KB Swings 24/16kg
35 Double Unders
rest 2 min b/w sets
Sunday, November 09, 2014
Monday 10th November 2014
Strength
Find Front Squat 3 RM
WOD
10 min AMRAP
5 Toes to bar
10 Pushups
15 Burpees
Find Front Squat 3 RM
WOD
10 min AMRAP
5 Toes to bar
10 Pushups
15 Burpees
Thursday, November 06, 2014
Friday 7th November 2014
Bench Press
40% x 5, 50%x5,60%x5
work sets 65% x 5, 75%x5, 85% x 5+
For time:
21-15-9 reps for time of:
Toes-to-bars
Snatch 50kg/35kg
40% x 5, 50%x5,60%x5
work sets 65% x 5, 75%x5, 85% x 5+
For time:
21-15-9 reps for time of:
Toes-to-bars
Snatch 50kg/35kg
Wednesday, November 05, 2014
Thursday 6th November 2014
Deadlift
40% x 5, 50%x5,60%x5
work sets 65% x 5, 75%x5, 85% x 5+
For time:
50 cal row
40% x 5, 50%x5,60%x5
work sets 65% x 5, 75%x5, 85% x 5+
50 cal row
Tuesday, November 04, 2014
Wednesday 5th November 2014
Back Squat
Week 1
40% x 5, 50%x5,60%x5
work sets 65% x 5, 75%x5, 85% x 5+
If you worked Back squat at Barbell last night do Front Squat
For time
30 Thrusters 30/20kg
Rest 90 seconds
30 Box Overs 24"
Rest 90 seconds
30 Toes to bar
Rest 90 seconds
60 Double unders
Week 1
40% x 5, 50%x5,60%x5
work sets 65% x 5, 75%x5, 85% x 5+
For time
30 Thrusters 30/20kg
Rest 90 seconds
30 Box Overs 24"
Rest 90 seconds
30 Toes to bar
Rest 90 seconds
60 Double unders
Monday, November 03, 2014
Tuesday 4th November 2014
Shoulder Press Week 1
Warmup 40% x 5, 50%x5,60%x5
work 65% x 5, 75%x5, 85% x 5+
WOD
For time:
Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats
Post time to comments.
Warmup 40% x 5, 50%x5,60%x5
work 65% x 5, 75%x5, 85% x 5+
WOD
For time:
Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats
Post time to comments.
Sunday, November 02, 2014
Monday 3rd November 2014
Olympic Total
Build to 1RM Snatch
Build to 1 RM Clean & Jerk
Do snatch first , then Clean and Jerk.
Your total is the sum of your best snatch and best Clean & Jerk on the same day
Build to 1RM Snatch
Build to 1 RM Clean & Jerk
Do snatch first , then Clean and Jerk.
Saturday, November 01, 2014
Friday, October 31, 2014
NOVEMBER FUNDAMENTALS START NEXT WEEK, REGISTER NOW
WHAT CrossFit Beginners Course ( also know as Fundamentals)
WHEN: Starting the week of November 3rd
WHERE: At CrossFit North Queensland, now located Inside Body Torque Health and Fitness, 262 Woolcock st Currajong.
WHY: To learn the basics of CrossFit Safely from experienced coaches so you can shape up for summer, learn new skills, get fit, make friends, lift heavy stuff, get fit for your sport, everyone has there own reasons. For us the reason is to give you the basic knowledge you need to enjoy and progress at the start of your CrossFit Training training
WHAT IS INVOLVED: 6 sessions with other CrossFit beginners, 3 x per week for two weeks, Plus a complementary 10 class pass for the regular timetabled CrossFit Classes
Select either
AM course 6:30am Monday, Wednesday, Friday
PM Course 6:45pm Monday, Wednesday, Thursday
email crossfitnq@gmail.com to secure your place or click on the fundamentals link above
WHEN: Starting the week of November 3rd
WHERE: At CrossFit North Queensland, now located Inside Body Torque Health and Fitness, 262 Woolcock st Currajong.
WHY: To learn the basics of CrossFit Safely from experienced coaches so you can shape up for summer, learn new skills, get fit, make friends, lift heavy stuff, get fit for your sport, everyone has there own reasons. For us the reason is to give you the basic knowledge you need to enjoy and progress at the start of your CrossFit Training training
WHAT IS INVOLVED: 6 sessions with other CrossFit beginners, 3 x per week for two weeks, Plus a complementary 10 class pass for the regular timetabled CrossFit Classes
Select either
AM course 6:30am Monday, Wednesday, Friday
PM Course 6:45pm Monday, Wednesday, Thursday
email crossfitnq@gmail.com to secure your place or click on the fundamentals link above
Thursday, October 30, 2014
Friday 31st October 2014
EMOM Clean & Jerk
9 Snatch
Run 1.6km
15 Snatch
Run 800m
21 Snatch
Run 400m
Wednesday, October 29, 2014
Thursday 30th October
Bench Press
40% x 5. 50% x 5, 60% x 5
Rowing technique
9-6-3
Thruster 65/47.5kg
Muscle up
40% x 5. 50% x 5, 60% x 5
Rowing technique
9-6-3
Thruster 65/47.5kg
Tuesday, October 28, 2014
Wednesday 29th October 2014
Skills and Drills
Muscle ups and Double-unders
For Time:
20 Hang Power cleans
25 KB Swings
20 Pullups
Run 400m
Muscle ups and Double-unders
For Time:
20 Hang Power cleans
25 KB Swings
20 Pullups
Run 400m
Monday, October 27, 2014
Tuesday 28th October 2014
Back Squats
40% x 5. 50% x 5, 60% x 5
Snatch Balance Practice
WOD
“Cindy”
20 min AMRAP
5 Pullup
10 Pushups
15 Squats
40% x 5. 50% x 5, 60% x 5
WOD
“Cindy”
20 min AMRAP
5 Pullup
10 Pushups
15 Squats
Sunday, October 26, 2014
Monday 27th October 2014
Strength /Skills
Shoulder press
40% x 5. 50% x 5, 60% x 5
Jerk Practice/Skills
WOD
2 rounds
18 Bar over Burpees
18 Shoulder to overhead 52.5/35kg
Shoulder press
40% x 5. 50% x 5, 60% x 5
Jerk Practice/Skills
WOD
2 rounds
18 Bar over Burpees
18 Shoulder to overhead 52.5/35kg
Sunday 26th October 2014
Rest Day
Take a load off
And remember the crew from Townsville Strongman come and run a Strongman session at 10:30am on Saturdays
Take a load off
And remember the crew from Townsville Strongman come and run a Strongman session at 10:30am on Saturdays
Saturday 25th October 2014
Partner Workouts
3 Rounds for time
20 Dumbbell Thrusters 10/5kg
20 Box Jump Overs 24"
20 Situp
Rest 5 min
then
1 min max pullups
rest 5 min then round robin team tug-o-war
3 Rounds for time
20 Dumbbell Thrusters 10/5kg
20 Box Jump Overs 24"
20 Situp
Rest 5 min
then
1 min max pullups
rest 5 min then round robin team tug-o-war
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