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"

Monday, July 28, 2014

Tuesday 29th July 2014

Strength Skill

5 Rounds for time
Row 500m
Overhead Squat 42.5/30kg

Sunday, July 27, 2014

Monday 28th July 2014

Strength = Shoulder Press

3 rounds for time
30 Squats
30 Burpees

The Worm Squat Burpee workout from the 2014 CrossFit Games

Sunday 27th July 2014

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

Friday 25th July 2014

Strength = Deadlift

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.


Tuesday, July 22, 2014

Wednesday 23rd July 2014

Strength = Bench

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

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


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

WOD Catch up day for Wendler 5/3/1 program

If you are all up to date

Weighted Pullups

Saturday, July 19, 2014

Sunday 20th July 2014


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

Thursday, July 17, 2014

Friday 18th July 2014

Three rounds for time
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.

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.

Tuesday, July 15, 2014

Wednesday 16th July 2014

Strength = Deadlifts

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

Tuesday 15th July 2014

Strength Bench Press

For time:
Wall balls
Toes to bar


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
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)

Sunday, July 13, 2014

Monday 14th July 2014

Prowler Pushes

For time:
Row 2,000 meters
200 double-unders
Run 2km

Todays WOD inspired by friday day 1 at the CrossFit Games this year

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

Thursday, July 10, 2014

Wednesday, July 09, 2014

Thursday 10th July 2014

Wendler Squat C

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

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

As many rounds as possible in 12 minutes of:
12 Box Jump,24"
6 Thruster, 42.5/30kg
6 Bar-facing burpees


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 or email to reserve your spot

Monday 7th July 2014

Weighted Pullups 5-5-5

9 Rounds for time
5 Pushups
5 Ring Dips
5 Handstand Pushups

WOD magazine now on sale at CFNQ $10

Sunday 6th July 2014


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

Thursday, July 03, 2014

Friday 4th July 2014

Strength = Bench Press

WOD21-15-9 reps for time of:
Deadlifts 100/70 kg

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

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


This offer is for a 3 month Membership paid in full, and includes the CrossFit North Queensland Intro Program.