NOVEMBER FUNDAMENTALS START NEXT WEEK, REGISTER NOW

WHAT CrossFit Beginners Course ( also know as Fundamentals)

WHEN: Starting the week of November 3rd

WHERE: At CrossFit North Queensland, now located Inside Body Torque Health and Fitness, 262 Woolcock st Currajong.

WHY: To learn the basics of CrossFit Safely from experienced coaches so you can shape up for summer, learn new skills, get fit, make friends, lift heavy stuff, get fit for your sport, everyone has there own reasons. For us the reason is to give you the basic knowledge you need to enjoy and progress at the start of your CrossFit Training training

WHAT IS INVOLVED: 6 sessions with other CrossFit beginners, 3 x per week for two weeks, Plus a complementary 10 class pass for the regular timetabled CrossFit Classes

Select either
AM course 6:30am Monday, Wednesday, Friday
PM Course 6:45pm Monday, Wednesday, Thursday

email crossfitnq@gmail.com to secure your place or click on the fundamentals link above

Saturday 1st November 2014

7:30am Pirates and Wenches WOD,
Come dressed up

Friday 31st October 2014

EMOM Clean & Jerk

WOD
9 Snatch
Run 1.6km
15 Snatch
Run 800m
21 Snatch
Run 400m

Thursday 30th October

Bench Press
40% x 5. 50% x 5, 60% x 5

Rowing technique

9-6-3
Thruster 65/47.5kg

Muscle up

Wednesday 29th October 2014

Skills and Drills
Muscle ups and Double-unders

For Time:
20 Hang Power cleans
25 KB Swings
20 Pullups
Run 400m

Tuesday 28th October 2014

Back Squats
40% x 5. 50% x 5, 60% x 5

Snatch Balance Practice

WOD

“Cindy”
20 min AMRAP
5 Pullup
10 Pushups
15 Squats

Monday 27th October 2014

Strength /Skills
Shoulder press
40% x 5. 50% x 5, 60% x 5

Jerk Practice/Skills

WOD
2 rounds
18 Bar over Burpees
18 Shoulder to overhead 52.5/35kg

Sunday 26th October 2014

Rest Day

Take a load off

And remember the crew from Townsville Strongman come and run a Strongman session at 10:30am on Saturdays

Saturday 25th October 2014

Partner Workouts

3 Rounds for time
20 Dumbbell Thrusters 10/5kg
20 Box Jump Overs 24"
20 Situp

Rest 5 min
then
1 min max pullups


rest 5 min then round robin team tug-o-war

Friday 24th October 2014

Deadlift
75% x 5, 85% x 3, 95% 1+

20 min AMRAP
3 HSPU
4 Deadlifts
30 Double unders

Thursday 23rd October 2014

Skills Strength
Snatch

WOD
15-12-9-6-3
C2B pullups

Walking Lunge (each leg)
Hand release Pushups

Wednesday 22nd October 2014

Bench Press
75% x 5, 85% x 3, 95% 1+
15 min AMRAP

WOD
2 Rope climbs
4 Squat clean
6 Kettlebell swings 24/16
250m row

Tuesday 22nd October 2014

Strength
Back Squat
75% x 5, 85% x 3, 95% 1+

WOD

AMRAP in 20 min
8 Pullups
8 Box Jumps (30/24)
12 KB swings 32/24kg

Monday 20th October 2014

Strength
Shoulder Press
75% x 5, 85% x 3, 95% 1+

WOD
5 rounds
In 2 min
14 Thrusters
Max double unders

Rest 90 sec

Sunday 19th October 2014

REST DAY

Saturday 18th October 2014

OPEN DAY AND STRONG MAN PLAY

Friday 17th October 2014

Strength
Deadlifts
70% x 3, 80% x 3, 90% 3+

Three Rounds for time:
20 Hang Power clean
20 Front Squats
40 Double unders

Thursday 16th October 2014

Strength
Shoulder Press Week 2
70% x 3, 80% x 3, 90% 3+

Ten rounds for time of:
3 Weighted Pull-ups,
5 Strict Pull-ups
7 Kipping Pull-up

Wednesday 15th October 2014

Squats
Wendler Week 2
70% x 3, 80% x 3, 90% 3+


"Jackie"
For time
Row 1000m
50 Thursters 20kg
20 Pullups

Tuesday 14th October 2014

Strength = Core conditioning

For time
20 Deadlifts 70/45kg
20 Bar faceing burpees
15 Deadlifts 70/45kg
15 Bar faceing burpees
10 Deadlifts 70/45kg
10 Bar faceing burpees

Monday 13th October 2014

Strength
Bench Press Week 2
70% x 3, 80% x 3, 90% 3+

In pairs
Row 30min for cal
each Partner rows 50 cals at a time

The clock does not stop on change over , speed of transitioning give you more time to row

Sunday 12th October 2014

REST DAY

Deadlifts and Dresses Kicks off Monday. Ladies there is still time to get on board for this Barbell based Bootcamp, Shape up for summer by working that lean muscle. email crossfitnq.com.au to book your spot

Saturday 11th October 2014

3 Rounds for time:
20 Wallballs
20 Pullups
20 Squats
20 Kettlebell swings

Friday 10th October 2014

Strength

Deadlift Wendler week 1

WOD
20 min AMRAP
Max Toes to bar
Run 400m

Thursday 9th October 2014

Wendler Bench Press
week 1


Tempo Isabal
30 Snatches

Wednesday 8th October 2014

Strength /Skill
Split Jerk Technique 10 min

Shoulder Press
Wendler week 1

WOD
3 rounds for time of:
30-second L-sit hold
20 pull-ups
10 thrusters 62.5/42.5kg
Run 200m

Tuesday 7th October 2014

Skills/ Strength
Wender Back Squats week 1


5RM Technical Snatch Pull down


5 Rounds
Row 10 cals
10 Deadlifts 70/45kg
Rest 2 min

Monday 6th October 2014

AMRAP in 10 min
5 Strict Pullups
10 Hand release pushups
15 Squats

Sunday 5th October 2014

REST DAY

ONLY 2 days left to register for our October Beginner courses running Wednesday October 8th - Monday October 20th
Select between
6:30am -7:20am Monday , Wednesday ,Friday
Or
6:45pm - 7:35pm Monday , Wednesday,Thursday

Please note due to the Public holiday October 6th , the first day of course is Wednesday .
Check out the facebook event for more details https://www.facebook.com/events/639235609508200/

or email crossfitnq@gmail.com to register

Saturday 4th October 2014

AMRAP in 10 Min
5 Shoulder to Overhead 52.5/35kg
10 Deadlifts 52.5kg/35kg
15 Box Jumps 24/20

Friday 3rd October 2014

Strength/ Skill
Wendler Shoulder Press

Cleans

WOD
Elizabeth
21-15-9
Cleans
Ring Dips

Thursday 2nd October 2014

Strength/Skill
Muscle ups

WOD
AMRAP in 16 min
3 Pullups
3 Toes to bar
3 Handstand Pushups
5 Thrusters 42.5/30kg
20 Double unders

Wednesday 1st October 2014

Skills
Cleans
Pistols

WOD
4 Min
8 Pistols ( alternating)
4 x 10 m shuttle run
21 Double unders