"Fran"
21-15-9
Thrusters 42.5/30kg
Pullups
Thursday, July 30, 2015
Wednesday, July 29, 2015
Tuesday, July 28, 2015
Wednesday 29th July 2015
AMRAP in 8min
15 cal Row
15 Shoulder to Overhead 50/30kg
20 Deadlifts 80/50kg
25 Toes to bar
15 cal Row
15 Shoulder to Overhead 50/30kg
20 Deadlifts 80/50kg
25 Toes to bar
Monday, July 27, 2015
Tuesday 28th July 2015
For Time:
50 Double unders
20 Power cleans 70/45kg
40 Double unders
15 Power cleans 70/45kg
30 Double unders
10 Power cleans
50 Double unders
20 Power cleans 70/45kg
40 Double unders
15 Power cleans 70/45kg
30 Double unders
10 Power cleans
Sunday, July 26, 2015
Saturday 25th July 2015
"Team Tyre Relay"
( in teams of 6)
50m Tyre flip
20 Tyre jump overs
50m Tyre flip
20 Tyre jump overs
9 rope climbs
125 Hang to over head , 30kg
( in teams of 6)
50m Tyre flip
20 Tyre jump overs
50m Tyre flip
20 Tyre jump overs
9 rope climbs
125 Hang to over head , 30kg
Thursday, July 23, 2015
Friday 24th July 2015
Badger
"Badger"
Complete three rounds for time of:
30 Squat clean,42.5/30kg
30 Pull-ups
Run 800 meters
Post time to comments.
"Badger"
Complete three rounds for time of:
30 Squat clean,42.5/30kg
30 Pull-ups
Run 800 meters
Post time to comments.
Wednesday, July 22, 2015
Thursday 23rd July 2015
Strength
Shoulder Press week 3
20 Min AMRAP
12 Toes to bar
12 Burpees
250m row
Shoulder Press week 3
20 Min AMRAP
12 Toes to bar
12 Burpees
250m row
Saturday 25th July 2015
FREE Bring a Friend Workout,7:30am
Want to come but don't know anyone who trains at CFNQ, just sign up online for your spot http://crossfitnq.com.au/starting-crossfit/sign-up-for-free-class/
Followed by CrossFit Games Viewing BBQ breakfast 8:30 onwards. Bring a plate to share with the crew while we watch the fitest on earth do their thing
Want to come but don't know anyone who trains at CFNQ, just sign up online for your spot http://crossfitnq.com.au/starting-crossfit/sign-up-for-free-class/
Followed by CrossFit Games Viewing BBQ breakfast 8:30 onwards. Bring a plate to share with the crew while we watch the fitest on earth do their thing
Wedneday 22nd July 2015
Strength
Bench Press week 3
WOD
For time:
5-4-3-2-1
Power clean 92.5/65kg
Front Squat 92.5/65kg
The Games start Today !! With the Teens and Masters divisions http://games.crossfit.com
Bench Press week 3
WOD
For time:
5-4-3-2-1
Power clean 92.5/65kg
Front Squat 92.5/65kg
The Games start Today !! With the Teens and Masters divisions http://games.crossfit.com
Monday, July 20, 2015
Tuesday 21st July 2015
WOD
“B-1″
Three rounds for time of;
Run 400m
24kg KB Swing, 21 reps
Knees to Elbows, 15 reps
Ring Dip, 9 reps
Post time to comments
Private Benjamin Ranaudo was killed in Afghanistan on Saturday 18th July 2009.
Private Ranaudo was a member of the Townsville based 1st Battalion, the Royal Australian Regiment. He was a member of the Mentoring and Reconstruction Task Force in Afghanistan and was killed while on operations. Ben was also member of CrossFit North Queensland.
We created this workout “B-1″ in his honour. RIP Ben.
“B-1″
Three rounds for time of;
Run 400m
24kg KB Swing, 21 reps
Knees to Elbows, 15 reps
Ring Dip, 9 reps
Post time to comments
Private Benjamin Ranaudo was killed in Afghanistan on Saturday 18th July 2009.
Private Ranaudo was a member of the Townsville based 1st Battalion, the Royal Australian Regiment. He was a member of the Mentoring and Reconstruction Task Force in Afghanistan and was killed while on operations. Ben was also member of CrossFit North Queensland.
We created this workout “B-1″ in his honour. RIP Ben.
Sunday, July 19, 2015
Monday 20th July 2015
Strength
Deadlift
WOD
3 rounds for time:
13 Thrusters 52.5/35kg
14 Chest to bar pullups
Deadlift
WOD
3 rounds for time:
13 Thrusters 52.5/35kg
14 Chest to bar pullups
Saturday 18th July 2015
Saturday Team WOD
In teams of 3
Three Rounds
90 Wallball shots 20/14lbs
120 Situps
40m tyre flips
200m Husafell Carry 20/10kg
In teams of 3
Three Rounds
90 Wallball shots 20/14lbs
120 Situps
40m tyre flips
200m Husafell Carry 20/10kg
Friday, July 17, 2015
Wednesday, July 15, 2015
Thursday 16th July 2015
Strength
Bench Press Week 2
WOD
For Time:
100 Double unders
50 Db Thrusters
10 Rope climbs
Bench Press Week 2
WOD
For Time:
100 Double unders
50 Db Thrusters
10 Rope climbs
Tuesday, July 14, 2015
Wednesday 15th July 2015
Strength
Deadlift Week 2
Then 10 min to find a Thruster 1RM
WOD
3 rounds
400m Run
7 Thrusters
Select a weight for thrusters which is about 80% of your 1 RM
Deadlift Week 2
Then 10 min to find a Thruster 1RM
WOD
3 rounds
400m Run
7 Thrusters
Select a weight for thrusters which is about 80% of your 1 RM
Monday, July 13, 2015
Tuesday 14th July 2015
Strength
Shoulder press Week 2
WOD
3 rounds for time:
15 Ring Dips
10 Pullups
5 Handstand Pushups
Shoulder press Week 2
WOD
3 rounds for time:
15 Ring Dips
10 Pullups
5 Handstand Pushups
Sunday, July 12, 2015
Monday 13th July 2015
Strength
Back Squat Week 2
WOD
EMOM for 15min
1.30 seconds Toes to bar
2.30 seconds Double unders
3.30 seconds Wallball shots
Back Squat Week 2
WOD
EMOM for 15min
1.30 seconds Toes to bar
2.30 seconds Double unders
3.30 seconds Wallball shots
Saturday 11th July 2015
"Nasty Girls"
3 rounds for time
50 squats
7 Muscle ups
10 Hang Power cleans 60/42.5 kg
3 rounds for time
50 squats
7 Muscle ups
10 Hang Power cleans 60/42.5 kg
Thursday, July 09, 2015
Wednesday, July 08, 2015
Tuesday, July 07, 2015
Wednesday 8th July 2015
Strength
Squat
Week 1
WOD
AMRAP in 10 Min
10 Pullups
15 Kettlebell swings
Run 200m
Squat
Week 1
WOD
AMRAP in 10 Min
10 Pullups
15 Kettlebell swings
Run 200m
Monday, July 06, 2015
Tuesday 7th July 2015
Strength
Bench Press
Week 1
WOD
For time
100 Overhead Squats
* Each time the bar comes down from Overhead do10 Toes to bar
Bench Press
Week 1
WOD
For time
100 Overhead Squats
* Each time the bar comes down from Overhead do10 Toes to bar
SATURDAY 11th July 2015
START CROSSFIT THIS WEEKEND
Next Weekend Workshop
Saturday 11th July 10am-12noon
"Introductory Workshops " .
These Workshops are aimed at those who already have a basic fitness level or are regulars in the gym/ bootcamp or circuit class, but have never done CrossFit before and want to start. Or those who have been doing it on there own via Crossfit.com
These 2 hour workshops are a streamlined version of our Full Beginners Course and you will still go through the same movements and be introduced to CrossFit methodology and exercises.
There will be no WOD ( workout of the Day) but plenty of technique practice,so come ready to sweat.
$75 for the Workshop PLUS FREE one weeks membership to try out our classes
email crossfitnq@gmail.com or call 0423110175 to book your spot
Next Weekend Workshop
Saturday 11th July 10am-12noon
"Introductory Workshops " .
These Workshops are aimed at those who already have a basic fitness level or are regulars in the gym/ bootcamp or circuit class, but have never done CrossFit before and want to start. Or those who have been doing it on there own via Crossfit.com
These 2 hour workshops are a streamlined version of our Full Beginners Course and you will still go through the same movements and be introduced to CrossFit methodology and exercises.
There will be no WOD ( workout of the Day) but plenty of technique practice,so come ready to sweat.
$75 for the Workshop PLUS FREE one weeks membership to try out our classes
email crossfitnq@gmail.com or call 0423110175 to book your spot
Monday 6th July 2015
Strength
Shoulder Press
Wendler Week 1
WOD
4 rounds for time:
400m Run
500m Row
Shoulder Press
Wendler Week 1
WOD
4 rounds for time:
400m Run
500m Row
Saturday, July 04, 2015
Friday, July 03, 2015
Saturday 4th July 2015
In teams complete the following for time:
1 Mile Run
100 Pull-ups
200 Push-Ups
300 Squats
1 Mile Run
Rules:
1.6km must be covered ( the team "puppy" must go with you)
Teams may break up exercises between run segments however they wish but work one at a time
Teams cannot move from run to pull-ups until both have completed the mile
Call time when each team member completes their final mile.
1 Mile Run
100 Pull-ups
200 Push-Ups
300 Squats
1 Mile Run
Rules:
1.6km must be covered ( the team "puppy" must go with you)
Teams may break up exercises between run segments however they wish but work one at a time
Teams cannot move from run to pull-ups until both have completed the mile
Call time when each team member completes their final mile.
Thursday, July 02, 2015
Wednesday, July 01, 2015
Wednesday 1th July 2015
Strength
20 min to build to heavy single of either Deadlift or Bench Press
WOD
10 min AMRAP
50 Strict Pullups
100 Pushups
20 min to build to heavy single of either Deadlift or Bench Press
WOD
10 min AMRAP
50 Strict Pullups
100 Pushups
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