Run 400 meters
2 rope climb
Thursday, July 31, 2014
Wednesday, July 30, 2014
Tuesday, July 29, 2014
Wednesday 30th July 2014
Skills/Strength Wendler catch up or Muscle up skills
For time:
50 box jumps (24 / 20 in.)
25 toes-to-bars
50 wall-ball shots (20 / 14 lb.)
25 ring dips
50 wall-ball shots (20 / 14 lb.)
25 toes-to-bars
50 box jumps (24 / 20 in.)
Congratulations to Australia's Amanda Allen, CrossFit Games Masters Champion, 40-44 Division. If you havent already head over and like her facebook page "Amanda Allen Crossfit Athlete"
For time:
50 box jumps (24 / 20 in.)
25 toes-to-bars
50 wall-ball shots (20 / 14 lb.)
25 ring dips
50 wall-ball shots (20 / 14 lb.)
25 toes-to-bars
50 box jumps (24 / 20 in.)
Congratulations to Australia's Amanda Allen, CrossFit Games Masters Champion, 40-44 Division. If you havent already head over and like her facebook page "Amanda Allen Crossfit Athlete"
Monday, July 28, 2014
Tuesday 29th July 2014
Strength Skill
Snatch
WOD
5 Rounds for time
Row 500m
Overhead Squat 42.5/30kg
Snatch
WOD
Row 500m
Overhead Squat 42.5/30kg
Sunday, July 27, 2014
Monday 28th July 2014
Strength = Shoulder Press
WOD
3 rounds for time
30 Squats
30 Burpees
The Worm Squat Burpee workout from the 2014 CrossFit Games
WOD
3 rounds for time
30 Squats
30 Burpees
Sunday 27th July 2014
REST DAY
The view from the front of our new location (as of August 11th)
Does it remind you of anything??
The view from the front of our new location (as of August 11th)
Does it remind you of anything??
Thursday, July 24, 2014
SATURDAY 26th July 2014
In teams of three
5 rounds
1 min Pushups
1 min GTOH with 20kg Plate
1 min rest
Each team member cycles through all three station then the team has
1 min to run 100m linked by a belt
Score is total number of all rep on all station achieved
by the team
5 rounds
1 min Pushups
1 min GTOH with 20kg Plate
1 min rest
Each team member cycles through all three station then the team has
1 min to run 100m linked by a belt
Score is total number of all rep on all station achieved
Friday 25th July 2014
Strength = Deadlift
WOD
Complete as many rounds as possible in 20 minutes of:
3. hang power cleans, 70/50
6 strict ring dips
9 box jumps, 30-inch
27 double-unders
Post rounds completed to comments.
WOD
Complete as many rounds as possible in 20 minutes of:
3. hang power cleans, 70/50
6 strict ring dips
9 box jumps, 30-inch
27 double-unders
Post rounds completed to comments.
Wednesday, July 23, 2014
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Tuesday, July 22, 2014
Wednesday 23rd July 2014
Strength = Bench
WOD
For time:
30 Kettlebell swings 24/16
20 GHD sit-ups
400-meter run
20 Kettlebell swings 28/20
30 GHD sit-ups
400-meter run
10 Kettlebell swings, 32/24
40 GHD sit-ups
400-meter run.jpg)
Post time to comments.
NOTE : If you do not regularly do large amounts of GHD sit ups, do not choose a metcon to start. Incorporate them into your daily warm yup and cool down instead.
WOD
For time:
30 Kettlebell swings 24/16
20 GHD sit-ups
400-meter run
20 Kettlebell swings 28/20
30 GHD sit-ups
400-meter run
10 Kettlebell swings, 32/24
40 GHD sit-ups
400-meter run
.jpg)
Post time to comments.
NOTE : If you do not regularly do large amounts of GHD sit ups, do not choose a metcon to start. Incorporate them into your daily warm yup and cool down instead.
Monday, July 21, 2014
Tuesday 22nd July 2014
Skills = Snatch
WOD
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
WOD
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Sunday, July 20, 2014
Monday 21st July 2014
Strength Back Squats
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WOD Catch up day for Wendler 5/3/1 program
If you are all up to date
Weighted Pullups
5-5-5-5-5-5-5
.jpg)
WOD Catch up day for Wendler 5/3/1 program
If you are all up to date
Weighted Pullups
5-5-5-5-5-5-5
Saturday, July 19, 2014
Sunday 20th July 2014
REST DAY 
CrossFit North Queensland is pleased to announce we are moving to a new facility just a ‘stones throw’ from our current, location.
After 4 years at our current location it’s time to up-grade . This shall provide us with more opportunity to grow and develop our box in a positive way.
The new “Box “will have a 14.5 x 9m gym floor in addition to a foyer it has dedicated male and female change rooms and not one but 6 showers and toilets (3 male , 3 female) Crèche from 9:30-10:30am, a big grassed yard, pool, sauna and HEAPS of parking.
Where, where, WHERE! I can hear you saying.
262 Woolcock St CURRAJONG Q 4812.
Yes we are moving into the Body Torque Health and Fitness Studio and will be located in the back half of their cardio hall in a dedicated and exclusive CrossFit North Queensland area.
The final classes at Reardon st are planned to be August 8th.
We will moving into the new location on the weekend of the 9th and 10th August. So if anyone is available to help over the weekend any and all help will be appreciated.
The first offical Session at Woolcock st will run on Monday 11th August 2014.
At this stage the Timetable will remain the same, but will go under review once we move in and the move will not affect your membership rate, as always you are grandfathered in to the original rate you signed at as long as your membership remains current.
I am super excited about this move and want to thank those clients who have stuck with CrossFit North Queensland through thick and thin. Now comes our time to shine J
CrossFit North Queensland is pleased to announce we are moving to a new facility just a ‘stones throw’ from our current, location.
After 4 years at our current location it’s time to up-grade . This shall provide us with more opportunity to grow and develop our box in a positive way.
The new “Box “will have a 14.5 x 9m gym floor in addition to a foyer it has dedicated male and female change rooms and not one but 6 showers and toilets (3 male , 3 female) Crèche from 9:30-10:30am, a big grassed yard, pool, sauna and HEAPS of parking.
Where, where, WHERE! I can hear you saying.
262 Woolcock St CURRAJONG Q 4812.
Yes we are moving into the Body Torque Health and Fitness Studio and will be located in the back half of their cardio hall in a dedicated and exclusive CrossFit North Queensland area.
The final classes at Reardon st are planned to be August 8th.
We will moving into the new location on the weekend of the 9th and 10th August. So if anyone is available to help over the weekend any and all help will be appreciated.
The first offical Session at Woolcock st will run on Monday 11th August 2014.
At this stage the Timetable will remain the same, but will go under review once we move in and the move will not affect your membership rate, as always you are grandfathered in to the original rate you signed at as long as your membership remains current.
I am super excited about this move and want to thank those clients who have stuck with CrossFit North Queensland through thick and thin. Now comes our time to shine J
Friday, July 18, 2014
Saturday 19th July 2014
In Teams for 3
For time:
100 Deadlifts
75 Burpees onto plate
40 Power cleans
75 Burpees
100 Deadlifts
Then two person farmer carry of Deadlift bar and single person plate carry of burpee plate around block.
Time is called when last team member crosses the finish line
For time:
100 Deadlifts
75 Burpees onto plate
40 Power cleans
75 Burpees
100 Deadlifts
Then two person farmer carry of Deadlift bar and single person plate carry of burpee plate around block.
Time is called when last team member crosses the finish line
Thursday, July 17, 2014
Friday 18th July 2014
"B1"
Three rounds for time
B1
Run 400m
21 Kb Swings
15 Knees to elbow
9 Ring Rips
In loving Memory of Private Benjamin Ranaudo who
was killed by an anti-personnel explosive device in Afghanistan on 18 July, 2009.
Private Ranaudo was a member of CrossFit North Queensland and part of Townsville-based 1st Battalion, the Royal Australian Regiment. He was a member of the Mentoring and Reconstruction Task Force in Afghanistan and was killed while on operations north of Tarin Kot.
Three rounds for time
B1
Run 400m
21 Kb Swings
15 Knees to elbow
9 Ring Rips
In loving Memory of Private Benjamin Ranaudo who
Private Ranaudo was a member of CrossFit North Queensland and part of Townsville-based 1st Battalion, the Royal Australian Regiment. He was a member of the Mentoring and Reconstruction Task Force in Afghanistan and was killed while on operations north of Tarin Kot.
Wednesday, July 16, 2014
Thursday 17th July 2014
For time:
15-ft. rope climbs, 10 ascents
100-meter walking lunge
50 dips
100-meter walking lunge
10 muscle-ups
Post time to comments.
15-ft. rope climbs, 10 ascents
100-meter walking lunge
50 dips
100-meter walking lunge
10 muscle-ups
Post time to comments.
Tuesday, July 15, 2014
Wednesday 16th July 2014
Strength = Deadlifts
WOD
For time:
3 rounds
21 deadlifts, 75/50kg
15 pull-ups
9 front squats, 75/50kg
Followed by a 800m run run 800m
WOD
For time:
3 rounds
21 deadlifts, 75/50kg
15 pull-ups
9 front squats, 75/50kg
Followed by a 800m run run 800m
Monday, July 14, 2014
TEENS CLASSES START BACK 16th July
A fitness class for teenagers aged 12-17yrs. (younger may apply)
Wednesday 4:30PM -5:15
First Class FREE for new participants,
Term fees $100 , $15 per class or 3 class pass for $35
BOOK via crossfitnq@gmail.com
It is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit, geared and designed for a special population = YOUR KIDS and the specific developmental needs of that population.
(neurological, cognitive, motor)
Wednesday 4:30PM -5:15
First Class FREE for new participants,
Term fees $100 , $15 per class or 3 class pass for $35
BOOK via crossfitnq@gmail.com
(neurological, cognitive, motor)
Sunday, July 13, 2014
Monday 14th July 2014
Strength
Prowler Pushes
WOD
For time:
Row 2,000 meters
200 double-unders
Run 2km
Todays WOD inspired by friday day 1 at the CrossFit Games this year http://games.crossfit.com/article/friday-morning-individual-event-announced
Prowler Pushes
WOD
For time:
Row 2,000 meters
200 double-unders
Run 2km
Todays WOD inspired by friday day 1 at the CrossFit Games this year http://games.crossfit.com/article/friday-morning-individual-event-announced
Saturday, July 12, 2014
Friday, July 11, 2014
Saturday 12th July 2014
3 ROUNDS IN the style of Fight Gone Bad
Air Squats (rep)
Situps (reps)
Row (cals)
Pullups (reps)
SDHP (reps)
1 min rest
Saturday 7:30am is our come try /bring a friend session , why not come and join us for a workout, register via https://crossfitnq.sites.zenplanner.com/freeTrial.cfm
Thursday, July 10, 2014
Wednesday, July 09, 2014
Thursday 10th July 2014
Wendler Squat C
WOD
“DT”
Five rounds for time
12 Deadlift, 70/50kg
9 Hang power clean, 70/50kg
6 Push jerk, 70/50kg
WOD
“DT”
Five rounds for time
12 Deadlift, 70/50kg
9 Hang power clean, 70/50kg
6 Push jerk, 70/50kg
Tuesday, July 08, 2014
Wednesday 9th July 2014
Wendler Shoulder Press B
WOD
“White“
Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 20kg plate held overhead
Run 400 meters
WOD
“White“
Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 20kg plate held overhead
Run 400 meters
Monday, July 07, 2014
Tuesday 8th July 2014
Wendler Deadlifts B
WOD
“Rahoi“
As many rounds as possible in 12 minutes of:
12 Box Jump,24"
6 Thruster, 42.5/30kg
6 Bar-facing burpees
WOD
“Rahoi“
As many rounds as possible in 12 minutes of:
12 Box Jump,24"
6 Thruster, 42.5/30kg
6 Bar-facing burpees
NUTRITION SEMINAR 10th July 2014
Thursday 10th July , 6pm-8pm
Ever wondered what the Paleo Diet is? Ever wondered if it would be right for you?
Presented by Nutritionist Steve Berry.
Covering the basics of Nutrition and of the 'Paleo' diet concept and it's related implications on health, lifestyle, and performance.
Although this approach comes off as distinctly "Paleo", it is not strictly so and primal plate prefers to use what evidence we have in modern bio chemistry and metabolism to confirm what our heritage can tell us. This means including modern foods or techniques to best suit your goals, and resources.
$25 per member/$27.50 for non CFNQ members Book direct via https://crossfitnq.sites.zenplanner.com/event.cfm?eventId=334C5062-8F8E-43AA-BDF2-5CC084D180EE or email crossfitnq@gmail.com to reserve your spot
Ever wondered what the Paleo Diet is? Ever wondered if it would be right for you?
Covering the basics of Nutrition and of the 'Paleo' diet concept and it's related implications on health, lifestyle, and performance.
Although this approach comes off as distinctly "Paleo", it is not strictly so and primal plate prefers to use what evidence we have in modern bio chemistry and metabolism to confirm what our heritage can tell us. This means including modern foods or techniques to best suit your goals, and resources.
$25 per member/$27.50 for non CFNQ members Book direct via https://crossfitnq.sites.zenplanner.com/event.cfm?eventId=334C5062-8F8E-43AA-BDF2-5CC084D180EE or email crossfitnq@gmail.com to reserve your spot
Monday 7th July 2014
Strength
Weighted Pullups 5-5-5
WOD
9 Rounds for time
5 Pushups
5 Ring Dips
5 Handstand Pushups
WOD magazine now on sale at CFNQ $10
Weighted Pullups 5-5-5
WOD
9 Rounds for time
5 Pushups
5 Ring Dips
5 Handstand Pushups
WOD magazine now on sale at CFNQ $10
Friday, July 04, 2014
Saturday 5th July 2014
With a partner, only 1 person works at a Time:
8 Rounds
8 Wallballs 20lbs/14lbs
8 Kettlebell Swings 24/16kg
8 Shoulder Press 20/15kg
8 Plate overhead Lunge 15/10
8 Back Extensions
8 Burpees
8 SDHP 24/16kg
8 Situps
8 Rounds
8 Wallballs 20lbs/14lbs
8 Kettlebell Swings 24/16kg
8 Shoulder Press 20/15kg
8 Plate overhead Lunge 15/10
8 Back Extensions
8 Burpees
8 SDHP 24/16kg
8 Situps
Thursday, July 03, 2014
Friday 4th July 2014
Strength = Bench Press
WOD21-15-9 reps for time of:
Deadlifts 100/70 kg
Pull-ups
Post time to comments.
WOD21-15-9 reps for time of:
Deadlifts 100/70 kg
Pull-ups
Post time to comments.
Wednesday, July 02, 2014
Thursday 3rd July 2014
Skills/ Strength = Clean and Jerk
3 rounds for time of:
Row 15 calories
10 burpees
Jump over the rower on each rep of the burpee.
Post time to comments
3 rounds for time of:
Row 15 calories
10 burpees
Jump over the rower on each rep of the burpee.
Post time to comments
Tuesday, July 01, 2014
Wednesday 2nd July 2014
Strength = Back Squat
20 min AMRAP
2 Muscle ups
4 Pistols ( alternate legs)
6 STOH 60/42.5kg
8 walking Lunge
Sprint 100m
20 min AMRAP
2 Muscle ups
4 Pistols ( alternate legs)
6 STOH 60/42.5kg
8 walking Lunge
Sprint 100m
NEW MEMBERS July 2 for 1 OFFER
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