Skills /Strength = Muscle Ups ( Pullups and Dips also)
WOD
The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories
http://youtu.be/XBgf3GKgV78
Monday, June 30, 2014
Sunday, June 29, 2014
Monday 30th June 2013
SHOW DAY PUBLIC HOLIDAY
WOD at 9am ONLY
Strength = Shoulder Press
WOD
5 rounds
5 Thrusters 42.5/30kg
7 Hang Power Cleans 42.5/30kg
10 SDHP 42.5/30kg
WOD at 9am ONLY
Strength = Shoulder Press
WOD
5 rounds
5 Thrusters 42.5/30kg
7 Hang Power Cleans 42.5/30kg
10 SDHP 42.5/30kg
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Friday, June 27, 2014
Saturday 28th June 2014
Remember Saturday 7am is our Bring A friend /FREE Come try Workout
Going for a partnered twist on the classic CrossFit workout Fight Gone Bad
Tag team Fight Gone Bad
6 rounds in total (3 each alternating )
Partners alternate full rounds
Wall ball
Sumo Deadlift high Pull
Box Jump
Push Press
Row
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Going for a partnered twist on the classic CrossFit workout Fight Gone Bad
Tag team Fight Gone Bad
6 rounds in total (3 each alternating )
Wall ball
Sumo Deadlift high Pull
Box Jump
Push Press
Row
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
FREE WORKOUT SATURDAY 7AM
Saturday is our Come try/Bring a friend Workout
Come and give CrossFit a go along side our regular participants.
The easiest way to know exactly what it is like to attend CrossFit North Queesnland, is to attend! All you need to do is go to our Facebook page CrossFit North Queensland, like our page and then show up (and give us a call to say you are coming) to class!
Plus if it's your First time with us it's FREE , just like us on Facebook and call 0423110175 to let us know that you will be there
Come and give CrossFit a go along side our regular participants.
The easiest way to know exactly what it is like to attend CrossFit North Queesnland, is to attend! All you need to do is go to our Facebook page CrossFit North Queensland, like our page and then show up (and give us a call to say you are coming) to class!
Plus if it's your First time with us it's FREE , just like us on Facebook and call 0423110175 to let us know that you will be there
Thursday, June 26, 2014
Friday 27th June 2014
Strength
Deadlifts
WOD
5 rounds for time of:
400-meter run
Thruster, 15 reps
Post time to comments.
Deadlifts
WOD
400-meter run
Thruster, 15 reps
Post time to comments.
Wednesday, June 25, 2014
Thursday 26th June 2014
STRENGTH : Prowler Pushes
WOD
AMRAP in 20 min
5 Toes to bar
10 Pullups
15 Pushups
WOD
AMRAP in 20 min
5 Toes to bar
10 Pullups
15 Pushups
Tuesday, June 24, 2014
Wednesday 25th June 2014
STRENGTH: Bench Press
WOD
"Helen"
3 Rounds for time:
400m run,
21 Kettlebell Swings,
12 Pullups
WOD
"Helen"
3 Rounds for time:
400m run,
21 Kettlebell Swings,
12 Pullups
Monday, June 23, 2014
Tuesday 24th June 2014
Strength SQUATS::
21-15-9 reps for time of:
Squat cleans 61/42.5kg,
Handstand push-ups,
Post time to comments.
Squat cleans 61/42.5kg,
Handstand push-ups,
Post time to comments.
Sunday, June 22, 2014
What is the Wendler Program Coach??
Hey crew as you are aware we tested our 1 RM last week for Back Squat, Bench Press, Deadlift and Shoulder Press , the reason for this other than to find out how strong you actually are at this point in time is to give us numbers to workout what loads we should do for our lifts using Jim Wendler's 5/3/1 program. If you are only new and have been with us less than two months, don't stress we will be working a beginners program with you.
For everyone else.
One Mesocycle (BIG) lasts 16 workouts, or a little over 5 weeks (when doing 3 Workouts a week)
Each mesocycle has 4 microcycles (Little) or "waves".
Wave 1. Warmup, 65%x5, 75%x5, 85%x5+
Wave 2. Warmup, 70%x3, 80%x3, 90% x3+
Wave 3. Warmup, 75%x5, 85%x3, 95%x1+
Wave 4 (Deload) - 40%x5, 50%5, 60% x5
We will warm up with 3 set each time of 40%, 50%, 60% So that means workout is Just 6 sets, no more ummming and aarrrhing about how many to do each day 6 sets, that's it.
Note: To calculate your required loads first multiply your 1RM by 0.9. And then find the required % for THAT number. You will need to do this for all 4 lifts and I recommend doing it all at once before you start. Alternatively just download the "Big Lifts 2 " app onto your smart phone and it will do all the work for you.
If you have one of the CrossFit North Queensland custom training diaries there is also a section in there for you to enter your 5/3/1 loads. Take a few minutes before you get to the Box to sit down and work them out for the entire mesocycle
Wendler also suggests that on the last set you can do an "all out rep max" lifting that weight as many times as possible. The goal is to get at least the specified number of reps with that weight and anything beyond that can be considered the dividends that your efforts have payed out. Only attempt extra reps on the final heavy set.
Each wave has 4 workouts:
A. Squat + assistance
B. Bench press + assistance
C. Deadlift + assistance
D. Shoulder Press + assistance
We will get the bulk of our assistance work during our CrossFit WOD's ,and will be doing the Wendler Workouts 3 days Per week as our strength part of class, if you are in at the box less than these 3 days a week please talk to your coach to get an alternative recommended scheduled
The scheduled we will be using will be using is Below,If you happen to miss a day you can either make it up during Open Box times or just pickup where you are currently at the next time you lift for that exercise, you don't want to actually "Skip" a workout
Week 1: A1, B1, C1
Week 2: D1, A2, B2
Week 3: C2, D2, A3
Week 4: B3, C3, D3
Week 5: A4, B4, C4
Week 6: D4, etc. ...
If you are still confused, don't worry we will talk you through it in class and the first Day lifting will be on Tuesday 24th June. If you are yet to test some 1RM come into the Open Box sessions Monday if you have time, or we will test on the lifting day
For everyone else.
One Mesocycle (BIG) lasts 16 workouts, or a little over 5 weeks (when doing 3 Workouts a week)
Each mesocycle has 4 microcycles (Little) or "waves".
Wave 1. Warmup, 65%x5, 75%x5, 85%x5+
Wave 2. Warmup, 70%x3, 80%x3, 90% x3+
Wave 3. Warmup, 75%x5, 85%x3, 95%x1+
Wave 4 (Deload) - 40%x5, 50%5, 60% x5
We will warm up with 3 set each time of 40%, 50%, 60% So that means workout is Just 6 sets, no more ummming and aarrrhing about how many to do each day 6 sets, that's it.
Note: To calculate your required loads first multiply your 1RM by 0.9. And then find the required % for THAT number. You will need to do this for all 4 lifts and I recommend doing it all at once before you start. Alternatively just download the "Big Lifts 2 " app onto your smart phone and it will do all the work for you.
If you have one of the CrossFit North Queensland custom training diaries there is also a section in there for you to enter your 5/3/1 loads. Take a few minutes before you get to the Box to sit down and work them out for the entire mesocycle
Wendler also suggests that on the last set you can do an "all out rep max" lifting that weight as many times as possible. The goal is to get at least the specified number of reps with that weight and anything beyond that can be considered the dividends that your efforts have payed out. Only attempt extra reps on the final heavy set.
Each wave has 4 workouts:
A. Squat + assistance
B. Bench press + assistance
C. Deadlift + assistance
D. Shoulder Press + assistance
We will get the bulk of our assistance work during our CrossFit WOD's ,and will be doing the Wendler Workouts 3 days Per week as our strength part of class, if you are in at the box less than these 3 days a week please talk to your coach to get an alternative recommended scheduled
The scheduled we will be using will be using is Below,If you happen to miss a day you can either make it up during Open Box times or just pickup where you are currently at the next time you lift for that exercise, you don't want to actually "Skip" a workout
Week 1: A1, B1, C1
Week 2: D1, A2, B2
Week 3: C2, D2, A3
Week 4: B3, C3, D3
Week 5: A4, B4, C4
Week 6: D4, etc. ...
If you are still confused, don't worry we will talk you through it in class and the first Day lifting will be on Tuesday 24th June. If you are yet to test some 1RM come into the Open Box sessions Monday if you have time, or we will test on the lifting day
Friday, June 20, 2014
Saturday 21st June 2014
Partner Workout
1 min on on 1 min Off
max rep
Burpees
Push press
Box Jumps
Power cleans
Pullups
Back Squats
Double-unders
Deadlifts
Row for cals
Thursday, June 19, 2014
Friday June 20th 2014
Deadlift 1 RM Testing
"Morre or less"
AMRAP in 20 min
15ft Rope Climb
Run 200m
Max reps HSPU
Record HSPU number per round
"Morre or less"
AMRAP in 20 min
15ft Rope Climb
Run 200m
Max reps HSPU
Record HSPU number per round
Wednesday, June 18, 2014
Tuesday, June 17, 2014
Wednesday 18th June
Skill Muscle Ups (or catch up on missed 1RM from Monday or Tuesday)
WOD Nate:
AMRAP in 20 min
2 Muscle ups
4 Handstand Pushups
8
2 pood Kettlebell Swings
WOD Nate:
AMRAP in 20 min
2 Muscle ups
4 Handstand Pushups
8
Saturday 21st June 2014
FREE INTRO CLASS Saturday 22nd June 7am call 0423110175 or email crossfitnq@gmail.com to book your spot 
Monday 16th June 2014
Shoulder Press 1RM test
WOD
Three rounds for time:
50 Double unders
35 Knees to Elbows
20 Walking Lunges
WOD
Three rounds for time:
50 Double unders
35 Knees to Elbows
20 Walking Lunges
Sunday 15th June 2014
REST DAY
Be ready next week we will be testing our 1 Rep Max for Shoulder Press, Deadlift, Back Squat and Bench Press
Be ready next week we will be testing our 1 Rep Max for Shoulder Press, Deadlift, Back Squat and Bench Press
Saturday 14th June
Partner workout
Complete as many rounds as possible in time 25min:
Rope climbs, 2 ascents
20 wall-ball shots, 20/14lb
Row 250 meters
Partners alternate between completing a full round each
Complete as many rounds as possible in time 25min:
Rope climbs, 2 ascents
20 wall-ball shots, 20/14lb
Row 250 meters
Partners alternate between completing a full round each
Thursday 12th June 2014
Back Squats 5-5-5
WOD "Griff"
For time
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
WOD "Griff"
For time
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
Wednesday 11th June 2014
Shoulder press 5-5-5
WOD For time:
Row 1000m
Followed by 21-15-9
Front Squat 42.5/30kg Ba
ck Extension
WOD For time:
Row 1000m
Followed by 21-15-9
Front Squat 42.5/30kg Ba
Tuesday 10th June 2014
Clean Technique Practice
WOD For time:
1000m Row
Followed by 21-15-9
Ring Pushups
Pullups
WOD For time:
1000m Row
Followed by 21-15-9
Ring Pushups
Pullups
Monday 9th June 2014
Public Holiday WOD
"Tabata You Gotta Be Kidding Me"
Wall ball
Pullups
Squats
Sumo Deadlift high Pull
Finisher: Tyre flips for time 475m in teams of 3
Wall ball
Pullups
Squats
Sumo Deadlift high Pull
Finisher: Tyre flips for time 475m in teams of 3
Saturday June 7th
Partner WOD
"Nutts"
For time:
10 Handstand push-ups
15 Deadlift,100/70kg
25 Box jumps,30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds
200 Double-unders
Run 400 meters with a 45lb plate
"Nutts"
For time:
10 Handstand push-ups
15 Deadlift,100/70kg
25 Box jumps,30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds
200 Double-unders
Run 400 meters with a 45lb plate
Friday 6th June 2014
Deadlifts 5-5-5
EMOM
Snatch
100m Run
Use approximately 80% or your 1 RM for snatch
EMOM
Snatch
100m Run
Use approximately 80% or your 1 RM for snatch
Thursday 5th June 2014
Shoulder Press 5-5-5
WOD "Mary"
AMRAP in 20 min
5 HSPU
10 One legged Squats (alternating)
15 Pullups
WOD "Mary"
AMRAP in 20 min
5 HSPU
10 One legged Squats (alternating)
15 Pullups
Wednesday June 4th
Skill Cleans
WOD
“Luke”
Five Rounds
9 Handstand Push Ups
15 Ring Dips
21 Thrusters
200m Run
WOD courtesy of CFX PTE Worsley was serving with Special Operations Task Group in Oruzgan Province in southern Afghanistan when he was killed in a deliberate operation against Taliban Leadership on 23 November 2007
WOD
“Luke”
Five Rounds
9 Handstand Push Ups
15 Ring Dips
21 Thrusters
200m Run
WOD courtesy of CFX PTE Worsley was serving with Special Operations Task Group in Oruzgan Province in southern Afghanistan when he was killed in a deliberate operation against Taliban Leadership on 23 November 2007
Tuesday June 3rd
Skill Pistols
WOD
21-15-9
Box Jumps 24/20
Power Snatch 35/25kg
Chest to bar pullups
WOD
21-15-9
Box Jumps 24/20
Power Snatch 35/25kg
Chest to bar pullups
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