Wednesday, December 31, 2014

Thursday January 1st 2015

Happy New Year

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

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.


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

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

Tuesday, December 23, 2014

Wednesday 24th December 2014

Christmas "Eva"
5 rounds
Run 800 meters
2 pood KB swing, 30 reps
30 pullups


Monday, December 22, 2014

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

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

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??

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.


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

Sunday 14th December 2014

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

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








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





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.

Monday 8th December 2-14

JT
21-15-9
Handstand Pushups
Ring Dips
Pushups

Sunday

Saturday 6th December 2014

Fight Gone Bad

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 ..

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

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

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

Sunday, November 30, 2014

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

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

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

Sunday 23rd November 2014

REST DAY

unless you where part of our Allstars Affiliate Series team.

Great effort today guys and girls

Saturday 22nd November

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+

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

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″

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

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+

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

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.

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

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

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

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

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.

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

Saturday, November 01, 2014

Sunday 2nd November 2014

REST DAY

Good Luck to everyone doing the Cape Pallaranda Trail run Today

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

Saturday 1st November 2014

7:30am Pirates and Wenches WOD,
Come dressed up

Thursday, October 30, 2014

Friday 31st October 2014


EMOM Clean & Jerk

WOD
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

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

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

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

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

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