Shoulder Press
WOD
NOT for time
30 Turkish Get ups 24/16kg
, focus on form
Sunday, August 31, 2014
Monday 1st September 2014
Strength
Shoulder Press
WOD
NOT for time
30 Turkish Get ups 24/16kg
, focus on form
Shoulder Press
WOD
NOT for time
30 Turkish Get ups 24/16kg
, focus on form
Saturday, August 30, 2014
Friday, August 29, 2014
Saturday 30th August
Team WOD
Three Rounds
1 min each
Pushups
Dumbbell Thrusters
Rest
Pull ups/Body Rows
Then as a team you have 2 min to run one lap .
Three Rounds
1 min each
Pushups
Dumbbell Thrusters
Rest
Pull ups/Body Rows
Then as a team you have 2 min to run one lap .
Thursday, August 28, 2014
Friday 29th August 2014
Strenth
Wendler Back Squat
For time:
Row 50 cals
Deadlift 50 reps 70/45kg
Rest 5 min then
then 9 minutes to
find your Snatch 1 RM
Wendler Back Squat
For time:
Row 50 cals
Rest 5 min then
then 9 minutes to
find your Snatch 1 RM
Wednesday, August 27, 2014
Thursday 28th August 2014
30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Can be Bar or ring Muscle ups
Can be Bar or ring Muscle ups
Tuesday, August 26, 2014
Wednesday 27th August 2014
Strength
Wendler Deadlift
WOD
For time:
30 Muscle-ups
61kg /42.5kg Clean & Jerk, 21 reps
Row 2,000 meters
Wendler Deadlift
WOD
For time:
61kg /42.5kg Clean & Jerk, 21 reps
Row 2,000 meters
Monday, August 25, 2014
Tuesday 26th August 2014
Strength/Skill
Clean and Jerk Technique and practice
WOD
AMRAP in 14 min
3 Power cleans & Jerk
3 KB swings
6 Toes to Bar
Clean and Jerk Technique and practice
WOD
AMRAP in 14 min
3 Power cleans & Jerk
3 KB swings
6 Toes to Bar
Sunday, August 24, 2014
Monday 25th August
Strength
Wendler Bench Press
WOD
for time
Run 2400m
if you cannot run due to injury Row 3000m
Wendler Bench Press
WOD
for time
Run 2400m
if you cannot run due to injury Row 3000m
Friday, August 22, 2014
Saturday 23rd August 2014
In Teams of Two (alternating rounds)
30 Min as many Rounds as Possible of
400m Run
3 Rope climbs
15Kettlebell swings
15 Burpees
15 Thrusters
Never climbs a rope,no fear, we have a beginner option for you
30 Min as many Rounds as Possible of
400m Run
3 Rope climbs
15Kettlebell swings
15 Burpees
15 Thrusters
Never climbs a rope,no fear, we have a beginner option for you
Thursday, August 21, 2014
Friday 22nd August 2014
Strength / Skill
Clean Technique
WOD
10 Rounds:
5 Burpees
10 sec Sled
rest 60 sec between rounds
Clean Technique
WOD
10 Rounds:
5 Burpees
rest 60 sec between rounds
Wednesday, August 20, 2014
Thursday 21st August 2014
Strength
EMOM 10 min: Bar Muscle Up
*scale = 1 Burpee CTB Pull-up
WOD
Scott’s Mom
Max reps in a single long, long set:
Overhead Squat
Front Squat
Back Squat
Workout ends when the bar touches the floor – including between exercises!
Rest, then, max reps in a single set again:
Press
Push Press
Push Jerk
Same weight for both halves, benchmark of 42.5kg men, 30kg women.
Tuesday, August 19, 2014
Wednesday 20th August 2014
Strength/Skill
Snatch Practice
WOD AMRAP 20
min:
15 Box Jumps (24/20″)
12 Push Press 115/75
2 Rope Climb
Snatch Practice
WOD AMRAP 20
15 Box Jumps (24/20″)
12 Push Press 115/75
2 Rope Climb
FREE COME TRY WORKOUT Saturday's 7:30am
Want to try CrossFit but not sure it's for you?
Why not come and give it a go at our Free Come try Workout , Saturday Mornings at 7:30am.
Book your FREE spot via https://crossfitnq.sites.zenplanner.com/freeTrial.cfm. or email crossfitnq@gmail.com with "Come tr" in the subject line.
Come join in a class, check out our new location , meet our coaches and see what CrossFit is all about
We are also taking Enrollments for our next CrossFit Fundamentals course beginning August 26th . We have 12 places available on this next course to run Monday, Wednesday, Thursday 6:45pm for 2 weeks. The cost is $230 and includes 10 complementary CrossFit classes once you have completed the 2 week course.
If you have a random schedule you may want to sign up for a Private Intro course at a cost of $260 for 3 x 1 hour Personal sessions at times to suit you and 10 complementary classes once you finish all three sessions.
To enrol in the Group Intro Program please email crossfitnq@gmail.com with "Fundamentals " in the subject line
Why not come and give it a go at our Free Come try Workout , Saturday Mornings at 7:30am.
Book your FREE spot via https://crossfitnq.sites.zenplanner.com/freeTrial.cfm. or email crossfitnq@gmail.com with "Come tr" in the subject line.
Come join in a class, check out our new location , meet our coaches and see what CrossFit is all about
We are also taking Enrollments for our next CrossFit Fundamentals course beginning August 26th . We have 12 places available on this next course to run Monday, Wednesday, Thursday 6:45pm for 2 weeks. The cost is $230 and includes 10 complementary CrossFit classes once you have completed the 2 week course.
If you have a random schedule you may want to sign up for a Private Intro course at a cost of $260 for 3 x 1 hour Personal sessions at times to suit you and 10 complementary classes once you finish all three sessions.
To enrol in the Group Intro Program please email crossfitnq@gmail.com with "Fundamentals " in the subject line
Monday, August 18, 2014
Tuesday 19th August 2014
Strength
Snatch Grip Deadlifts
5 Rounds:
5 each leg Weighted Step- up
5 Kettlebell swing 32/24
Sprint 50 m
Rest 60 seconds
Snatch Grip Deadlifts
5 Rounds:
5 each leg Weighted Step- up
5 Kettlebell swing 32/24
Rest 60 seconds
Sunday, August 17, 2014
Monday 18th August 2014
Strength
Wendler Shoulder Press
Skill L-sits
WOD
10 Rounds for time
5 Pullups
5 Handstand Pushups
Wendler Shoulder Press
Skill L-sits
WOD
10 Rounds for time
5 Pullups
5 Handstand Pushups
Friday, August 15, 2014
SATURDAY 7:30am FREE COME TRY WORKOUT
Like and Follow CrossFit North Queensland on Facebook and come and join us for a workout on Saturday,
Free for first time attendees book via https://crossfitnq.sites.zenplanner.com/freeTrial.cfm
Free for first time attendees book via https://crossfitnq.sites.zenplanner.com/freeTrial.cfm
Thursday, August 14, 2014
Wednesday, August 13, 2014
Thursday 14th August 2014
Skill Strength
Bar and ring Muscle ups
If you are not up to these yet we will work on pullups and dips
WOD
Tabata
Running
Bar and ring Muscle ups
If you are not up to these yet we will work on pullups and dips
WOD
Tabata
Running
Tuesday, August 12, 2014
Wednesday 13th August 2014
Strength
Wendler Deadlift
WOD
Three rounds
21 Steps Walking Lunges with plate held on chest 20/10kg
15 Shoulder to over head with plate 20/10kg
9 Toes to bar
Run 400m
Wendler Deadlift
WOD
21 Steps Walking Lunges with plate held on chest 20/10kg
15 Shoulder to over head with plate 20/10kg
9 Toes to bar
Run 400m
Monday, August 11, 2014
Tuesday 12th August 2014
REMEMBER Tuesday now has a 6:30am class
So that's 5:30am, 6:30am and 5:30pm
Strength
OHS 5-5-5
10 Min AMRAP
10 Burpees
250 row
1 muscle up or 3TMU
So that's 5:30am, 6:30am and 5:30pm
Strength
OHS 5-5-5
10 Min AMRAP
10 Burpees
250 row
1 muscle up or 3TMU
Monday 11th August 2014
Skill = Hollow and Arch Kipping drill
5 Min AMRAP
10 Deadlifts 60/42.5kg
10 Kettlebell swings 24/16kg
5 Min AMRAP
10 Deadlifts 60/42.5kg
10 Kettlebell swings 24/16kg
Sunday, August 10, 2014
Monday 11th August 2014
WE HAVE A NEW HOME
262 Woolcock st
Currajiong
Classes will kick off there from Today
Inside Body Torque Health and fitness, please enter thru the body Torque Reception for all classes, ans sign the CrossFit Attendance
sheet
262 Woolcock st
Currajiong
Classes will kick off there from Today
Inside Body Torque Health and fitness, please enter thru the body Torque Reception for all classes, ans sign the CrossFit Attendance
Sunday 10th August 2014
REST DAY.
Or of you are keen , come help me clean up the old box, we need to pressure clean the walls if anyone is keen, please let me know
Or of you are keen , come help me clean up the old box, we need to pressure clean the walls if anyone is keen, please let me know
Friday, August 08, 2014
Saturday 9th August
Met at Reardon st between 7:30am and 9am if you are bringing a ute etc . If you are coming after 9am Met us at our new location 262 Woolcock st to help unload
Thursday, August 07, 2014
Friday 8th August 2014
Wendler Shoulder press and Deadlift
AMRAP 15 minutes of:
10 dumbbell thrusters, 22.5/15kg
50 double-unders
Post rounds completed to comments.
Just a reminder only two WOD sessions today 5:30am and 9:30am, From 12noon we will be packing up the Box in preparation for our move on Saturday 9th
AMRAP 15 minutes of:
10 dumbbell thrusters, 22.5/15kg
50 double-unders
Post rounds completed to comments.
Just a reminder only two WOD sessions today 5:30am and 9:30am, From 12noon we will be packing up the Box in preparation for our move on Saturday 9th
Wednesday, August 06, 2014
Thursday 7th August 2014
1RM Test for
Over head Squat and Back Squat
WOD
“Black Jack“
For time:
Push Ups Sit Ups
20 1
19 2
18 3
17 ..
etc All the way to
1 20
Over head Squat and Back Squat
WOD
“Black Jack“
For time:
Push Ups Sit Ups
20 1
19 2
18 3
17 ..
etc All the way to
1 20
Tuesday, August 05, 2014
Wenesday 6th August 2014
Strength
Wendler Bench Press
5 rounds for time of:
WOD
5 Rounds for time
10 Box jumps 24/20"
10 Thrusters 42.5/30kg
Sprint
100m
10 SDLHP 42.5/30kg
10 Burpees
Wendler Bench Press
5 rounds for time of:
WOD
5 Rounds for time
10 Box jumps 24/20"
10 Thrusters 42.5/30kg
Sprint
10 SDLHP 42.5/30kg
10 Burpees
Monday, August 04, 2014
Tuesday 5th August 2014
Skill/ Strength
Find your
Snatch 1RM
Clean & Jerk 1RM
WOD
12 Min AMRAP
15 Deadlifts 70/50kg
15 Deficit Pushups, Hands on 25kg plates
15 Box Jumps 24”/20
Find your
Snatch 1RM
Clean & Jerk 1RM
WOD
12 Min AMRAP
15 Deadlifts 70/50kg
15 Deficit Pushups, Hands on 25kg plates
Sunday, August 03, 2014
Monday 4th August 2014
Your choice of either
8 rounds of:
Run 400 meters
Rest 90 seconds
Or
8 Rounds for time
Row 500m
rest 90 seconds
or
8 Round
400m Ski erg
90 seconds rest
Post total time to comments not including eighth rest.
Run 400 meters
Rest 90 seconds
Or
8 Rounds for time
Row 500m
rest 90 seconds
or
8 Round
400m Ski erg
90 seconds rest
Post total time to comments not including eighth rest.
Saturday, August 02, 2014
Sunday 3rd August 2014
Good luck , Have fun and do your best to everyone participating in the Townsville Running festival today .
Friday, August 01, 2014
Saturday 2nd August
For time:
21-15-9
Double-unders
Kettle bell thrusters
Ring Dips
Medball cleans
KB Deadlifts
This was our last Saturday Workout at 2/16 Reardon st, thankyou to eveyone who came and worked out as well as those who stuck around to help start dismantling the Box
Next weekend 9th-10th of August we are relocating to 262 Woolcock st, currajong so there will be no Saturday Workout.
Come try workouts be back the week after on August 15th at 262 Woolcock st , Currajong
21-15-9
Double-unders
Kettle bell thrusters
Ring Dips
Medball cleans
KB Deadlifts
This was our last Saturday Workout at 2/16 Reardon st, thankyou to eveyone who came and worked out as well as those who stuck around to help start dismantling the Box
Next weekend 9th-10th of August we are relocating to 262 Woolcock st, currajong so there will be no Saturday Workout.
Come try workouts be back the week after on August 15th at 262 Woolcock st , Currajong
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