Deadlift
WOD
“Manion “
Seven Rounds for time:
Run 400m
29 Back Squats 61/42.5kg
Thursday, January 29, 2015
Friday 30th January 2015
Strength
Deadlift
WOD
“Manion “
Seven Rounds for time:
Run 400m
29 Back Squats 61/42.5kg
Deadlift
WOD
“Manion “
Seven Rounds for time:
Run 400m
29 Back Squats 61/42.5kg
Wednesday, January 28, 2015
Saturday 31st January 2015
Remember
Last Saturday of the Month means it's Beach WOD time
We will be working with KB so if you have one BYO
Last Saturday of the Month means it's Beach WOD time
We will be working with KB so if you have one BYO
Tuesday, January 27, 2015
Wednesday 28th January 2014
Strength
Shoulder Press
WOD
2010 Event 3
7min AMRAP
7 Deadlifts
Sprint 20m
14 One legged Squats
21 Double unders
Sprint 20m
Shoulder Press
WOD
2010 Event 3
7min AMRAP
7 Deadlifts
Sprint 20m
14 One legged Squats
21 Double unders
Sprint 20m
Monday, January 26, 2015
Tuesday 27th January 2014
Workout 11.5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans 65kg/45min
10 Toes to bar
15 Wall balls (20lbs/14lbs)
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans 65kg/45min
10 Toes to bar
15 Wall balls (20lbs/14lbs)
Sunday, January 25, 2015
Monday 26th January 2015
Run 5km for time
Just a reminder Mondays WOD is the 5km Australia Day Fun Run/Walk
Registrations begin at 6.00am on the day of the event at Kennedy Regiment Plaza. (19 on the Jezzine Barrracks map)
You can download an entry form to avoid the rush on the day. (Via the link below)
The Run/Walk starts at 7.00am.
The entry fee is a gold coin donation with all proceeds going to the charity Soldier On.
http://www.townsvilleroadrunners.com.au/events/fun-run-series/aus-day-funrun
There will be Open Box between 4:30-6pm
Just a reminder Mondays WOD is the 5km Australia Day Fun Run/Walk
Registrations begin at 6.00am on the day of the event at Kennedy Regiment Plaza. (19 on the Jezzine Barrracks map)
You can download an entry form to avoid the rush on the day. (Via the link below)
The Run/Walk starts at 7.00am.
The entry fee is a gold coin donation with all proceeds going to the charity Soldier On.
http://www.townsvilleroadrunners.com.au/events/fun-run-series/aus-day-funrun
There will be Open Box between 4:30-6pm
Thursday, January 22, 2015
Wednesday, January 21, 2015
Thursday 22nd January 2015
Strength Bench Press
Workout 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats 55kg/40kg
10 Muscle-ups
Workout 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats 55kg/40kg
10 Muscle-ups
Tuesday, January 20, 2015
Wednesday 21st January 2015
2 rounds
10 min
20 Cal Row
20 KB Swings 24/16kg
20 Wall Ball Shots, 20/14lbs
20 Burpees
rest 5 min
10 min
20 Cal Row
20 KB Swings 24/16kg
20 Wall Ball Shots, 20/14lbs
20 Burpees
rest 5 min
Monday, January 19, 2015
Tuesday 20th January 2015
Strength
Back Squat Week 3
WOD
21 Thrusters 42.5/30
63 Double unders
15 Thursters 42.5/30kg
45 Double unders
9 Thrusters 42.5/30kg
27 Double unders
Back Squat Week 3
WOD
21 Thrusters 42.5/30
63 Double unders
15 Thursters 42.5/30kg
45 Double unders
9 Thrusters 42.5/30kg
27 Double unders
Friday 16th January 2015
Strength
Bench Press
5 rounds for time:
12 Deadlifts 70/50kg
9 Hang Power cleans 70kg
6 Push Jerks 70/50kg
Bench Press
5 rounds for time:
12 Deadlifts 70/50kg
9 Hang Power cleans 70kg
6 Push Jerks 70/50kg
Tuesday, January 13, 2015
Wednesday 14th January 2015
AMRAP in 25 min
Row 500m
2 rope climbs
15 KB swings 32/24kg
15 DB Thrusters 15/10kg
15 Burpess
Post rounds completed to comments.
Row 500m
2 rope climbs
15 KB swings 32/24kg
15 DB Thrusters 15/10kg
15 Burpess
Post rounds completed to comments.
Monday, January 12, 2015
Tuesday 13th January 2015
Strength Back Squats, Week 2
" 11.2"
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts 70kg/45kg
12 Push-ups
15 Box jumps (24"/20”
" 11.2"
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts 70kg/45kg
12 Push-ups
15 Box jumps (24"/20”
Sunday, January 11, 2015
Monday 12th January 2015
Strength Week 2
Shoulder press
WOD
Run 800 meters
Rest 3 minutes
Run 400 meters
Rest 2 minutes
Run 200 meters
Rest 1 minute
Run 100 meters
Shoulder press
WOD
Run 800 meters
Rest 3 minutes
Run 400 meters
Rest 2 minutes
Run 200 meters
Rest 1 minute
Run 100 meters
Saturday 10th January 2015
Team Workout
25 Goblet Squats (each)
Run 200m linked
25 Situps (each)
Run 200m linked
25 Weighted Lunge steps , each leg
Run 200m Linked
25 Pullups each ( only one person works at a time)
Run 200m Linked
25 Goblet Squats (each)
Run 200m linked
25 Situps (each)
Run 200m linked
25 Weighted Lunge steps , each leg
Run 200m Linked
25 Pullups each ( only one person works at a time)
Run 200m Linked
Thursday, January 08, 2015
Friday 9th January 2014
Strength Deadlift
"Friday Date Night"
Cindy
20 Min AMRAP
5 Pullups
10 Pushup
15 Squats
"Friday Date Night"
Cindy
20 Min AMRAP
5 Pullups
10 Pushup
15 Squats
Wednesday, January 07, 2015
Thursday 8th January 2015
Snatch Pull Downs
4 sec 5RM
Shoulder Press
11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (35kg/25kg)
4 sec 5RM
Shoulder Press
11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (35kg/25kg)
Tuesday, January 06, 2015
Wednesday 7th Janauary 2015
Clean Pull Down 4sec; 5RM
WOD
4 rounds
In 60 seconds
12 Thrusters followed by Max
C2B Pullups then
4 min to sprint 100m then rest in what time is left
WOD
4 rounds
In 60 seconds
12 Thrusters followed by Max
C2B Pullups then
4 min to sprint 100m then rest in what time is left
Monday, January 05, 2015
Tuesday 6th January 2015
Strength
Bench Press
WOD
AMRAP in 12min
Run 200m
10 Burpess
1 muscle up or 1 rope climb
If you don't have a muscle up yet, make sure you bring your shin protection
Bench Press
WOD
AMRAP in 12min
Run 200m
10 Burpess
1 muscle up or 1 rope climb
If you don't have a muscle up yet, make sure you bring your shin protection
Monday 5th January 2015
Strength
Bench Press
WOD
4 rounds
AMRAP in 60 seconds
Wallball Shots 20lb/14lb
Rest 4 min between rounds
Score each rounds separately
Bench Press
WOD
4 rounds
AMRAP in 60 seconds
Wallball Shots 20lb/14lb
Rest 4 min between rounds
Score each rounds separately
Thursday, January 01, 2015
First Free Come Try Workout of the Year
Our First Come Try Workout of the year
Saturday 3rd January, 7:30am
Come Try CrossFit for Free
Click on the photo to the right to register for your class
Saturday 3rd January, 7:30am
Come Try CrossFit for Free
Click on the photo to the right to register for your class
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