Tempo work
5 Body rows 2121: rest 20 sec
5 Push-ups 2121 :rest 20 sec
For time
Run 800m
20 Hang Power cleans 60/40
25 Kettlebell Swings 24/16kg
20 Pullups
Sunday, May 31, 2015
Monday 1st June 2015
6 rounds
Tempo work
5 Body rows 2121: rest 20 sec
5 Push-ups 2121 :rest 20 sec
For time
Run 800m
20 Hang Power cleans 60/40
25 Kettlebell Swings 24/16kg
20 Pullups
Tempo work
5 Body rows 2121: rest 20 sec
5 Push-ups 2121 :rest 20 sec
For time
Run 800m
20 Hang Power cleans 60/40
25 Kettlebell Swings 24/16kg
20 Pullups
Saturday 30th May 2015
Complete as many reps as possible in 8 minutes of:
Dumbbell shoulder presses
Each time you break, perform 50 double-unders
Rest 4 minutes
Then, complete as many reps as possible in 8 minutes of:
Dumbbell hang power cleans
Each time you break, perform 30 squats
Post number of press and clean reps completed to comments.
Dumbbell shoulder presses
Each time you break, perform 50 double-unders
Rest 4 minutes
Then, complete as many reps as possible in 8 minutes of:
Dumbbell hang power cleans
Each time you break, perform 30 squats
Post number of press and clean reps completed to comments.
Thursday, May 28, 2015
Friday 29th May 2015
"Nate"
Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 2-pood kettlebell swings
Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 2-pood kettlebell swings
Wednesday, May 27, 2015
Tuesday, May 26, 2015
Wednesday 27th May 2015
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Monday, May 25, 2015
Tuesday 26th May 2015
Strength / Skill
20 min to establish todays 1RM clean
WOD
For time:
3 rounds
3 Squat clean 80% 1RM
Run 800m
20 min to establish todays 1RM clean
WOD
For time:
3 rounds
3 Squat clean 80% 1RM
Run 800m
Sunday, May 24, 2015
Monday 25th May 2015
Strength
Bench Press
5-5-5
WOD
5 rounds for time
2Rope climb
10 Push-ups
15 Sit-ups
20 Lunges
Bench Press
5-5-5
WOD
5 rounds for time
2Rope climb
10 Push-ups
15 Sit-ups
20 Lunges
Thursday, May 21, 2015
Wednesday, May 20, 2015
Tuesday, May 19, 2015
Monday, May 18, 2015
Tuesday 19th May 2015
Skill Muscle ups
WOD AMRAP in 10min
15 Box Jumps
12 push presses
9 Toes to bar
Rest 5min then
AMRAP in 10min
10 wallball shots
15 Double unders
1 muscle up
WOD AMRAP in 10min
15 Box Jumps
12 push presses
9 Toes to bar
Rest 5min then
AMRAP in 10min
10 wallball shots
15 Double unders
1 muscle up
Monday 18th May 2015
Strength
Thrusters Find 5RM
WOD
3 Rounds for time;
15 thrusters 40/30kg
12 Burpees
Thrusters Find 5RM
WOD
3 Rounds for time;
15 thrusters 40/30kg
12 Burpees
Thursday, May 14, 2015
Friday 15th May 2015
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Wednesday, May 13, 2015
Thursday 14th May 2015
Strength
EMOM 9 min
1 Muscle up
*scale = 1 Burpee chest to bar pullup
Back Squat ( tempo 32X1)
5 RM
WOD 20 min
5 Power cleans 65/45kg
10 Toes to bar
15 Wall balls 20/14lbs
EMOM 9 min
1 Muscle up
*scale = 1 Burpee chest to bar pullup
Back Squat ( tempo 32X1)
5 RM
WOD 20 min
5 Power cleans 65/45kg
10 Toes to bar
15 Wall balls 20/14lbs
Tuesday, May 12, 2015
Wednesday 13th May 2015
Strength
Clean Pulldowns 5RM
WOD
10 min row for distance
Rest 5 min
10 Min AMRAP
5 Kettlebell swings ( Russian) 32/24kg
10 Pushups Hand release
20 double unders
Clean Pulldowns 5RM
WOD
10 min row for distance
Rest 5 min
10 Min AMRAP
5 Kettlebell swings ( Russian) 32/24kg
10 Pushups Hand release
20 double unders
Monday, May 11, 2015
Tuesday 12th May 2015
Strength
Front Rack Walking Lunge 5RM
Skill Muscle ups/Rope Climbs
WOD
AMRAP in 10 min
10 Burpees
5 Overhead Squats 60/42.5kg
1 Muscle up
Front Rack Walking Lunge 5RM
Skill Muscle ups/Rope Climbs
WOD
AMRAP in 10 min
10 Burpees
5 Overhead Squats 60/42.5kg
1 Muscle up
Monday 11th May 2015
Strength
Bench Press 3RM
Pullups
Handstands
WOD
4 Rounds
1 min max wallball shots 20/14lb
3 min rest
Bench Press 3RM
Pullups
Handstands
WOD
4 Rounds
1 min max wallball shots 20/14lb
3 min rest
Sunday 10th May 2015
REST DAY
Happy Mother's Day to All the CFNQ mums be that the ones who train with us or the Mum's of those who train with us
Happy Mother's Day to All the CFNQ mums be that the ones who train with us or the Mum's of those who train with us
Thursday, May 07, 2015
Saturday 9th May 2015
Come and join us for a Workout to raise funds for victims of the Nepal earth quake.
Workout for free, and make a donation of your choice
Two Workout Options
"Summit"
AMRAP 12 Mins
60/40kg Thrusters, 8 reps
60/40kg Hang power clean, 8 reps
4 muscle ups
60/40kg Front rack lunges, 8 reps
"Base"
AMRAP 12 mins
40/30kg Shoulder to overhead, 8 reps
40/30kg Hang power clean, 8 reps
8 burpees
40/30kg Front rack lunges, 8 reps
Loads and movements for Base can be scaled , so if it your first time doing CrossFit ( seeing Saturdays are usually our come try workout ) we will look after you , this is a participation event not a competition. Scaling is welcome.
Workout for free, and make a donation of your choice
Two Workout Options
"Summit"
AMRAP 12 Mins
60/40kg Thrusters, 8 reps
60/40kg Hang power clean, 8 reps
4 muscle ups
60/40kg Front rack lunges, 8 reps
"Base"
AMRAP 12 mins
40/30kg Shoulder to overhead, 8 reps
40/30kg Hang power clean, 8 reps
8 burpees
40/30kg Front rack lunges, 8 reps
Loads and movements for Base can be scaled , so if it your first time doing CrossFit ( seeing Saturdays are usually our come try workout ) we will look after you , this is a participation event not a competition. Scaling is welcome.
Friday 8th May 2015
Friday night date night is back, those that need to complete 1RM testing may also do it today
Monday 4th May - Friday 8th May
1 Rep Max Testing Week,
Select a maximum of two lifts per day and test your 1Rep Max for them,
We will use completion standards
Ie Olympic weightlifting or powerlifting rules for major lifts
Select a maximum of two lifts per day and test your 1Rep Max for them,
We will use completion standards
Ie Olympic weightlifting or powerlifting rules for major lifts
Saturday 2nd May 2015
Whole life Challenge Initial Workout
AMRAP in 11min
Run (select from ) 400, 800 or 1200m
30 Squats
30 Sit-ups
30 Fancy planks
40 lunges
40 Bicycles
40 Push-ups
50 Jumps Squats
50 Flutter kicks
50 Mountain climbers
100 Burpees
AMRAP in 11min
Run (select from ) 400, 800 or 1200m
30 Squats
30 Sit-ups
30 Fancy planks
40 lunges
40 Bicycles
40 Push-ups
50 Jumps Squats
50 Flutter kicks
50 Mountain climbers
100 Burpees
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