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


Monday 29th September

30 min mobility work

The 3 Rounds
In 60 seconds 10 Toes to bar
max rep Overhead Squats 42.5kg/30kg

Sunday 28th Sepetember

REST

also FNQ POWERLIFTING Novice Comp,
Congratulations to the winners

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

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.

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

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




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

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

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

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

Wednesday, September 17, 2014

Thursday 18th September 2014

Strength
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

Monday, September 15, 2014

Tuesday 16th September 2014


60 Thrusters 30/20kg
60 Box Jump Overs 24”
60 Toes to bar

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

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.

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

Saturday, September 13, 2014

Saturday 13th September

WOD
"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

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

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

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

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

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

Wednesday, September 03, 2014

Thursday 4th September 2014

Strength
Bar Muscle Ups
WOD
Beep test

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

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.

Monday, September 01, 2014