For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Thursday, April 30, 2015
Friday 1st May 2015
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Thursday 30th April 2015
Hang Snatch – 5 x 2
Power Clean & Power Jerk – 4 x 1+1
15-12-9 reps for time of:
Deadlifts 100/70kg
Box jumps 24/20"
HSPU Push-ups
Run 200m after each round
Tuesday, April 28, 2015
Wednesday 29th April 2015
Snatch – 5 x 1
Snatch Pull – 3 x 2
Front Squat – 3 x 2
WOD
Complete as many reps as possible in 5 minutes of:
5 Muscle ups
10 Dumbbell cleans 20/15kg
Must break parallel on the clean
Snatch Pull – 3 x 2
Front Squat – 3 x 2
WOD
Complete as many reps as possible in 5 minutes of:
5 Muscle ups
10 Dumbbell cleans 20/15kg
Must break parallel on the clean
Monday, April 27, 2015
Tuesday 28th April 2015
Power Snatch – 5 x 2
Power Clean – 5 x 2
WOD
20 Min AMRAP
Run 200m
Rest 30 seconds
Power Clean – 5 x 2
WOD
20 Min AMRAP
Run 200m
Rest 30 seconds
Sunday, April 26, 2015
Monday 27th April 2015
Clean & Jerk – 5 x 1
Clean Pull – 3 x 2
Back Squat – 5 x 2
3 Rounds for Time
400 meter Run
21 Kettlebell Swings (1.5/1 pood)
15 Knees-to-Elbow
9 Ring Dips
Private Benjamin Ranaudo was killed in Afghanistan on July 18, 2009. He was just 22.
Ben was also a member of CrossFit North Queensland. We created this workout for him. Lest We Forget
Clean Pull – 3 x 2
Back Squat – 5 x 2
3 Rounds for Time
400 meter Run
21 Kettlebell Swings (1.5/1 pood)
15 Knees-to-Elbow
9 Ring Dips
Private Benjamin Ranaudo was killed in Afghanistan on July 18, 2009. He was just 22.
Ben was also a member of CrossFit North Queensland. We created this workout for him. Lest We Forget
Wednesday, April 22, 2015
Thursday 23rd April 2015
Hang Snatch – 5 x 3
Power Clean & Power Jerk – 5 x 1+1
Overhead Squat – 5 x 1
5 rounds for time
5 DB power snatch ( each arm)
5 DB power jerk
5 DB split clean (per leg)
Power Clean & Power Jerk – 5 x 1+1
Overhead Squat – 5 x 1
5 rounds for time
5 DB power snatch ( each arm)
5 DB power jerk
5 DB split clean (per leg)
Tuesday, April 21, 2015
Wednesday 22nd April 2015
Snatch – 5 x 1
Snatch Pull – 3 x 3
Front Squat – 5 x 2
WOD
3 rounds
10 Wall ball shots 20/14lbs
20 Box Jumps 24/20
40 Double unders
Snatch Pull – 3 x 3
Front Squat – 5 x 2
WOD
3 rounds
10 Wall ball shots 20/14lbs
20 Box Jumps 24/20
40 Double unders
Monday, April 20, 2015
Tuesday 21st April 2015
Power Snatch – 5 x 3
Hang Clean – 5 x 2
Deadlifts 1 x 5
10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 45-lb. dumbbell thrusters
Rest 30 seconds
Post total reps completed to comments.
Hang Clean – 5 x 2
Deadlifts 1 x 5
10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 45-lb. dumbbell thrusters
Rest 30 seconds
Post total reps completed to comments.
Sunday, April 19, 2015
Monday 20th April 2015
Strength
Clean & Jerk – 5 x 1
Clean Pull – 3 x 3
Back Squat – 5 x 3
WOD
3 Rounds for time:
20 T2B
20 walking lunges
20 push-ups
Clean & Jerk – 5 x 1
Clean Pull – 3 x 3
Back Squat – 5 x 3
WOD
3 Rounds for time:
20 T2B
20 walking lunges
20 push-ups
Friday, April 17, 2015
Friday 17th April 2015
Strength
Bench Press 5-5-5
WOD
"Griff"
For time
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
Bench Press 5-5-5
WOD
"Griff"
For time
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
Wednesday, April 15, 2015
Thursday 16th April 2015
Strength/Skill
Power snatch 5 x 3
Power clean & Power jerk 5 x3 (1+1)
Overhead Squat 5 x 1
WOD
For time
21-15-9
Pullups
GHD situps
Thrusters 30/20kg
Power snatch 5 x 3
Power clean & Power jerk 5 x3 (1+1)
Overhead Squat 5 x 1
WOD
For time
21-15-9
Pullups
GHD situps
Thrusters 30/20kg
Tuesday, April 14, 2015
Wednesday 15th April 2015
Snatch 5x3
Snatch Pull 4 x 3
Front Squat 5 x 3
WOD
3 rounds for time
Row 250m
3 rope climbs
10 dumbbell cleans
Snatch Pull 4 x 3
Front Squat 5 x 3
WOD
3 rounds for time
Row 250m
3 rope climbs
10 dumbbell cleans
Monday, April 13, 2015
Tuesday 14th April 2015
Strength
Back Squat 5-5-5
Skill Handstand Pushups
WOD
3 Rounds
40 m prowler sprint
AMRAP ring rows
Notes: Ring rows - place feet on box at same height as rings; body must stay rigid. Adjust body angle as needed to ensure at least 10 reps in the first round.
Back Squat 5-5-5
Skill Handstand Pushups
WOD
3 Rounds
40 m prowler sprint
AMRAP ring rows
Notes: Ring rows - place feet on box at same height as rings; body must stay rigid. Adjust body angle as needed to ensure at least 10 reps in the first round.
Sunday, April 12, 2015
Monday 13th April 2015
Skill/Strength
Clean & Jerk 5 x 3+1
Clean Pull 4 x 3
Deadlifts 3 x 5
WOD
Complete as many rounds as possible in 5 minutes of:
3 deadlifts,125/87.5
7 push presses, 52.5/35kg
Post rounds completed to comments.
Clean & Jerk 5 x 3+1
Clean Pull 4 x 3
Deadlifts 3 x 5
WOD
Complete as many rounds as possible in 5 minutes of:
3 deadlifts,125/87.5
7 push presses, 52.5/35kg
Post rounds completed to comments.
Friday, April 10, 2015
Thursday, April 09, 2015
Thursday 9th April 2015
Strength/Skill
Power snatch 5x2
Power clean & Power Jerk 5 x 2(1+1)
Over Head Squat 3x3
WOD
Three Rounds for time:
10 Tyre Flips + Jump In/Out
10 DB push Press 20/15kg
Power snatch 5x2
Power clean & Power Jerk 5 x 2(1+1)
Over Head Squat 3x3
WOD
Three Rounds for time:
10 Tyre Flips + Jump In/Out
10 DB push Press 20/15kg
Monday 6th April 2015
Public Holiday WOD
AMRAP in 15 min
1-10!
Broad Jumps
Wall ball Shots 20/14lbs
T -pushups ( each arm)
Push Press
Weighted walking lunge ( each leg)
AMRAP in 15 min
1-10!
Broad Jumps
Wall ball Shots 20/14lbs
T -pushups ( each arm)
Push Press
Weighted walking lunge ( each leg)
Saturday, April 04, 2015
Sunday 5th April 2015
REST DAY
Day 5 of our April Pushup challenge
30 Pushups ups
If you want to catch up you need to do 150 today
Day 5 of our April Pushup challenge
30 Pushups ups
If you want to catch up you need to do 150 today
Friday, April 03, 2015
Saturday 4th April 2015
We are Open Come in for a CrossFit WOD at 7:30am
Strongman is also on at 10am, and is just $10
Strongman is also on at 10am, and is just $10
Friday 3rd April 2015
Box Closed
Here is a workout you can do at Home
5 rounds for time of:
Run 350 meters
Lunge 50 meters
Post time to comments.
Plus don't forget to do you 30 Pushups for the April Pushup challenge
Here is a workout you can do at Home
5 rounds for time of:
Run 350 meters
Lunge 50 meters
Post time to comments.
Plus don't forget to do you 30 Pushups for the April Pushup challenge
Thursday, April 02, 2015
Sorry for the Break in transmission. Back Soon
Blog is currnely down, In the meab time please visit our Facebook page https://www.facebook.com/pages/CrossFit-North-Queensland/82860973937
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