For time:
12-9-6
Power snatch 42.5/30kg
Hand Release Pushups
rest 5 min
12-9-6
Wallball Shots 20/14lbs
Deadlifts 100/70kg
Monday, September 29, 2014
Tuesday 30th September 2014
Wendler Back Squats
For time:
12-9-6
Power snatch 42.5/30kg
Hand Release Pushups
rest 5 min
12-9-6
Wallball Shots 20/14lbs
Deadlifts 100/70kg
For time:
12-9-6
Power snatch 42.5/30kg
Hand Release Pushups
rest 5 min
12-9-6
Wallball Shots 20/14lbs
Deadlifts 100/70kg
Monday 29th September
30 min mobility work
The 3 Rounds
In 60 seconds 10 Toes to bar
max rep Overhead Squats 42.5kg/30kg
The 3 Rounds
In 60 seconds 10 Toes to bar
max rep Overhead Squats 42.5kg/30kg
Saturday 27th September
AMRAP in 16 Min
5 GTOH with plate 20/15kg
10 Secondas rest
5 BOdy Rows
10 seconds rest
5 Hand reslease pushups
5 GTOH with plate 20/15kg
10 Secondas rest
5 BOdy Rows
10 seconds rest
5 Hand reslease pushups
Thursday, September 25, 2014
Friday 26th September 2014
Wendler Shoulder press
For time:
50 wall-ball shots, 20-lb. ball
155-lb. clean, 30 reps
15 muscle-ups
Post time to comments.
For time:
50 wall-ball shots, 20-lb. ball
155-lb. clean, 30 reps
15 muscle-ups
Post time to comments.
Wednesday, September 24, 2014
Tuesday, September 23, 2014
Wednesday 24th September 2014
Strength
Wendler Deadlifts
WOD
16 Min AMRAP
5 Deadlifts
10 Box Jumps
15 Toes to bar
Wendler Deadlifts
WOD
16 Min AMRAP
5 Deadlifts
10 Box Jumps
15 Toes to bar
Monday, September 22, 2014
Tuesday 23rd September 2014
Wendler Back squat Week 1
Then EMOM for 6 min
Snatch + Hang Snatch
WOD
15 min AMRAP
Run 200m
20 burpees
AND REMEMBER BARBELL CLUB TONIGHT 6:30PM with Coach Damien FREE for CFNQ members or casual fee for non members
Then EMOM for 6 min
Snatch + Hang Snatch
WOD
15 min AMRAP
Run 200m
20 burpees
AND REMEMBER BARBELL CLUB TONIGHT 6:30PM with Coach Damien FREE for CFNQ members or casual fee for non members
Sunday, September 21, 2014
Monday 22nd September 2014
Strength
Gymnastic tempo work
For Time
21-15-9
Thrusters 42.5/30kg
Kettlebell swing ( Russian
swings) 32/24kg
Gymnastic tempo work
For Time
21-15-9
Thrusters 42.5/30kg
Kettlebell swing ( Russian
Sunday 21at September 2014
REST DAY
CrossFit North Queensland will be hosting FNQ Powerlifting's Novice comp on Saturday 27th September , Get into the Box 7pm on Monday for a rules and technique seminar
CrossFit North Queensland will be hosting FNQ Powerlifting's Novice comp on Saturday 27th September , Get into the Box 7pm on Monday for a rules and technique seminar
Saturday 20th September 2014
IN teams of Two
This is a relay. One person goes through the first round of ten for each exercise , then tags partner who does their round of 10 than tags out and they do 8, 8.etc. Keep working to both team members have done all rounds
10-8-6-4-2 each of
Ground to overhead with plate 15/5kg
KB Sumo deadlift
Box step over 24/18
Body Rows
This is a relay. One person goes through the first round of ten for each exercise , then tags partner who does their round of 10 than tags out and they do 8, 8.etc. Keep working to both team members have done all rounds
10-8-6-4-2 each of
Ground to overhead with plate 15/5kg
KB Sumo deadlift
Box step over 24/18
Body Rows
Friday 19th September 2014
For Time
15 Deadlifts 100/70kg
Run 400m
12 Deadlifts 100/70kg
Run 400m
9 deadlifts 100/70kg
Run 400m
6 Deadlifts 100/70kg
Run 400m
15 Deadlifts 100/70kg
Run 400m
12 Deadlifts 100/70kg
Run 400m
9 deadlifts 100/70kg
Run 400m
6 Deadlifts 100/70kg
Run 400m
Wednesday, September 17, 2014
Thursday 18th September 2014
Strength
Muscle ups
WOD
"Cindy"
AMRAP in 20 minutes
5 Pullups
10 Pushups
15 Squats
Muscle ups
WOD
"Cindy"
AMRAP in 20 minutes
5 Pullups
10 Pushups
15 Squats
Tuesday, September 16, 2014
Wednesday 17th September
Skill
Snatch
WOD
For time:
30 Snatch 60/40
180 Double unders
45 Handstand Pushups
Snatch
WOD
For time:
30 Snatch 60/40
180 Double unders
45 Handstand Pushups
Monday, September 15, 2014
BARBELL CLUB STARTS TONIGHT
6:30 - 7:45pm Ish
A must for improving your barbell work , be it dynamic
or pure strength
Tuesday = Powerlifting Focus
Friday = Weightlifting Focus
FREE for CrossFit members on Unlimited membership, included as a visit on visit pass cards . $17.50 for a casual
A must for improving your barbell work , be it dynamic
or pure strength
Tuesday = Powerlifting Focus
Friday = Weightlifting Focus
FREE for CrossFit members on Unlimited membership, included as a visit on visit pass cards . $17.50 for a casual
Sunday, September 14, 2014
Monday 15th September 2014
Strength
If missing a 1RM test it while other half of group does the WOD
If no lifts left to test work on “Goat” movement
WOD
AS fast as Possible
In 5 min row 50 cal
In 4 min row 40 cal
In 3 min row 30 cal
In 2 min row 20 cal
In 1 min row 10 cal
Record the actual time it takes to row the set number of calories and then rest for the remainder of time.
If missing a 1RM test it while other half of group does the WOD
If no lifts left to test work on “Goat” movement
WOD
AS fast as Possible
In 5 min row 50 cal
In 4 min row 40 cal
In 2 min row 20 cal
In 1 min row 10 cal
Record the actual time it takes to row the set number of calories and then rest for the remainder of time.
Sunday 14th September 2014
REST DAY
New Beginners Fundamentals Course starts Monday 15th ( That's Tomorrow)at 6:45pm.Its a two week bootcamp 3 days a week teaching you the fundamentals movements of CrossFit. Still some places left , book your spot by emailing crossfitnq@gmail.com
New Beginners Fundamentals Course starts Monday 15th ( That's Tomorrow)at 6:45pm.Its a two week bootcamp 3 days a week teaching you the fundamentals movements of CrossFit. Still some places left , book your spot by emailing crossfitnq@gmail.com
Saturday, September 13, 2014
Saturday 13th September
WOD
"Helen"
3 Rounds for time
400m Run
21 Kettlebell swings 24/16
12 Pullups
"Helen"
3 Rounds for time
400m Run
21 Kettlebell swings 24/16
12 Pullups
Thursday, September 11, 2014
Friday 12 September 2014
STRENGTH
Deadlift 1RM
WOD
Annie
For Time:
50-40-30-20-10
Double unders
Situps
Deadlift 1RM
WOD
Annie
50-40-30-20-10
Double unders
Situps
Wednesday, September 10, 2014
Tuesday, September 09, 2014
Wednesday 10th September 2014
STRENGTH
Bench Press
Technique Jerk
WOD
For time:
Row 30 calories
30 burpees, jumping over the barbell
30 hang cleans, 61/42.5kg
Bench Press
WOD
For time:
Row 30 calories
30 burpees, jumping over the barbell
30 hang cleans, 61/42.5kg
Monday, September 08, 2014
Tuesday 9th September 2014
STRENGTH TEST
Over Head Squat 1RM
TECHNIQUE
Snatch
WOD
12 min AMRAP
Row 500m
10 Deadlifts 70/45kg
Over Head Squat 1RM
TECHNIQUE
Snatch
WOD
12 min AMRAP
Row 500m
10 Deadlifts 70/45kg
Sunday, September 07, 2014
Monday 8th September 2014
It's strength Testing week all WEEK, but we will soon have time to WOD
STRENGTH
Shoulder Press 1RM
Back Squat 1RM
WOD
AMRAP in 3 minutes
Burpees 6” target
Rest 3 min
AMRAP in 3 min
burpees 6” target
STRENGTH
Shoulder Press 1RM
Back Squat 1RM
WOD
AMRAP in 3 minutes
Burpees 6” target
Rest 3 min
AMRAP in 3 min
Saturday, September 06, 2014
Sunday 7th September 2014
REST DAY
Big congratulations to our Masters who competed on Saturday at the Queensland Masters SuperCharged Challenge
Dean 10th Men's 40-49 RXD
Brian 3rd Men's 40-49 RXD
Peta 1st Women's 50+ RXD
Big congratulations to our Masters who competed on Saturday at the Queensland Masters SuperCharged Challenge
Dean 10th Men's 40-49 RXD
Brian 3rd Men's 40-49 RXD
Peta 1st Women's 50+ RXD
Friday, September 05, 2014
Thursday, September 04, 2014
Friday 5th September 2014
Strength Wendler Back Squats
AMRAP in 10 min
10 Wall ball
5 CTB pullups
5 Dumbbell Snatch
AMRAP in 10 min
10 Wall ball
5 CTB pullups
5 Dumbbell Snatch
Wednesday, September 03, 2014
Saturday FREE COME TRY SESSION 7:30am
Register your spot now and give CrossFit a go https://crossfitnq.sites.zenplanner.com/freeTrial.cfm
NEXT BEGINNERS COURSE STARTS September 15th
NEXT BEGINNERS COURSE STARTS September 15th
Tuesday, September 02, 2014
Wednesday 3rd September 2014
Strength Bench Press
WOD
“Kevin”
3 rounds for time of:
185-lb. deadlifts, 32 reps
32 hanging hip touches, alternating arms
800-meter running farmer carry, 15-lb. dumbbells
Post time to comments.
WOD
3 rounds for time of:
185-lb. deadlifts, 32 reps
32 hanging hip touches, alternating arms
800-meter running farmer carry, 15-lb. dumbbells
Post time to comments.
Monday, September 01, 2014
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