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.

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



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

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

Sunday 26th April

Rest day

Saturday 25th April 2015

No class to day to allow people to go to various services/ events

Wednesday, April 22, 2015

Friday 24th April 2015

Deadlift 3 x 5

+ Pistols

WOD
"Annie"
50-40-30-20-10
Double unders
Situps

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)


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


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.


Sunday, April 19, 2015

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

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





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

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.


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.



Thursday, April 09, 2015

Friday 10th April 2015

"Angie"
For time:
100 Pull-ups
100 Push ups
100 Sit-ups
100 Squats

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



Wednesday 8th April 2015

Tuesday 7th April 2015

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)

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

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

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

Thursday, April 02, 2015

Sorry for the Break in transmission. Back Soon



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