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

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

Sunday, July 26, 2015

Monday 27th July 2015

20 min AMRAP
5 Pullups
10 Pushups
15 Box Jump Overs 24/20"

Sunday 26th July 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

Thursday, July 23, 2015

Friday 24th July 2015



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

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

Wedneday 22nd July 2015

Bench Press week 3

For time:
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

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


3 rounds for time:
13 Thrusters 52.5/35kg
14 Chest to bar pullups

Sunday 19th July 2015

Rest Day

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

Wednesday, July 15, 2015

Thursday 16th July 2015

Bench Press Week 2

For Time:
100 Double unders
50 Db Thrusters
10 Rope climbs

Tuesday, July 14, 2015

Wednesday 15th July 2015

Deadlift Week 2

Then 10 min to find a Thruster 1RM

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

Shoulder press Week 2

3 rounds for time:
15 Ring Dips
10 Pullups
5 Handstand Pushups

Sunday, July 12, 2015

Monday 13th July 2015

Back Squat Week 2

EMOM for 15min
1.30 seconds Toes to bar
2.30 seconds Double unders
3.30 seconds Wallball shots

Sunday 12th July 2015


Saturday 11th July 2015

"Nasty Girls"
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

Week 1

AMRAP in 10 Min
10 Pullups
15 Kettlebell swings
Run 200m

Monday, July 06, 2015

Tuesday 7th July 2015

Bench Press
Week 1

For time
100 Overhead Squats
* Each time the bar comes down from Overhead do10 Toes to bar

SATURDAY 11th July 2015


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

Shoulder Press
Wendler Week 1

4 rounds for time:
400m Run
500m Row

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


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

Friday 3rd July 2015

5 rounds for time
Run 400m
30 Box Jumps 21/20"
30 Wall balls 20/14lbs

Wednesday, July 01, 2015

Thursday 2nd July 2015

4 rounds for time:
Row 500m
Push Press 61kg/42.5kg

Wednesday 1th July 2015

20 min to build to heavy single of either Deadlift or Bench Press

10 min AMRAP
50 Strict Pullups
100 Pushups