Monday, June 30, 2014

Tuesday 1st July 2014

Skills /Strength = Muscle Ups ( Pullups and Dips also)

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

Sunday, June 29, 2014

Monday 30th June 2013

WOD at 9am ONLY

Strength = Shoulder Press

5 rounds
5 Thrusters 42.5/30kg
7 Hang Power Cleans 42.5/30kg
10 SDHP 42.5/30kg

Sunday 29th June 2014


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

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.


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

Thursday, June 26, 2014

Friday 27th June 2014


5 rounds for time of:
400-meter run
Thruster, 15 reps

Post time to comments.

Wednesday, June 25, 2014

Thursday 26th June 2014

STRENGTH : Prowler Pushes

AMRAP in 20 min
5 Toes to bar
10 Pullups
15 Pushups

Tuesday, June 24, 2014

Wednesday 25th June 2014

STRENGTH: Bench Press
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.

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

Monday 23rd June 2014

10 Sprints for time:
100m (On the 3 minute )

Sunday 22nd June 2014


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

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
2 pood Kettlebell Swings

Saturday 21st June 2014

FREE INTRO CLASS Saturday 22nd June 7am call 0423110175 or email to book your spot

Tuesday 17th June 2014

Back Squat 1RM test
AMRAP in 12 min
Run 200m
7 Overhead Squats 42.5/30kg

Monday 16th June 2014

Shoulder Press 1RM test
Three rounds for time:
50 Double unders
35 Knees to Elbows
20 Walking Lunges

Sunday 15th June 2014

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

Friday 13 June 2014

Deadlifts 5-5-5
Clean 61/42.5kg
Ring Dips

Thursday 12th June 2014

Back Squats 5-5-5
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

Tuesday 10th June 2014

Clean Technique Practice
WOD For time:
1000m Row
Followed by 21-15-9
Ring Pushups

Monday 9th June 2014

Public Holiday WOD
"Tabata You Gotta Be Kidding Me"
Wall ball
Sumo Deadlift high Pull

Finisher: Tyre flips for time 475m in teams of 3

Sunday 8th June


Saturday June 7th

Partner WOD
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

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
10 One legged Squats (alternating)
15 Pullups

Wednesday June 4th

Skill Cleans
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

Box Jumps 24/20
Power Snatch 35/25kg
Chest to bar pullups

Monday 2nd June 2014

Strength Back Squats
AMRAP in 20 min
Run 200m or Row 250m
Rest 30sec