Friday 30th December 2016

AMRAP in 12 min
10 Pushups
15 Situps
20M walking Lunge

Thursday 29th January 2016

O Squat This
5 rounds
10 Over head Squats*
10 Pushups
10 Situps

*use a towel or broom stick for OHS

Wednesday 28th December 2016

Room Service
20 Rounds for time:
5 Push Ups
5 Squats
5 Situps

Tuesday 27th December 2016

"BWR Eight"
3 rounds
50 Double unders
75 Squats

Monday 26th December 2016

100 Burpees

Sunday 25th December 2016

REST DAY

Saturday 24th December , Last Class for 2016

Friday 23rd December 2016

For time:
Run 800m
Bike 1.6 miles
Row 1000m

Thursday 22nd December 2016

for time :
21-18-15-12-9-6-3 reps
Sit-ups
Push presses 42.5/30kg

Wednesday 21st December 2016

5 rounds for time of:
12 left-arm kettlebell snatches, 24/16kg
12 right-arm kettlebell snatches, 24/16kg
rope climbs, 3 ascents
250-m row
Rest 3 minutes

Tuesday 20th December 2016

For time:
20-calorie bike
20 one legged Squats/ Alternating
20-calorie bike

If you don’t have an bike, use a rower

Monday 19th December 2016

Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps

Sunday 18th December 2016

Rest Day

Saturday 17th December 2016

For Time
25 Back Squats
25 Front Squats
25 Overhead Squats
200m Stretcher carry
25 Shoulder Presses
25 Push Presses
25 Push Jerks
200m Stretcher carry
50 Squat Cleans
200m Stretcher carry
50 Hang Power Snatches
200m Stretcher carry

In teams of 4, Change "casualty " on stretcher each 50 m

Friday 16th December 2016

AMRAP 15 min
10 chest to bar pullups
10 pistols /alt
10 box jumps 24/20

Thursday 15th December 2016

5 Rounds for time:
7 thrusters 50/35kg
15 Cal Row
10 Power snatch 50/35kg

Wednesday 14th December 2016

3 rounds for time:
Run 400m
15 pullups
25 OHS 20/15kg
15 Pullups

Tuesday 13th December 2016

Elizabeth
21-15-9
Cleans 61/42.5kg
Ring Dips

Monday 12th December 2016

3 rounds each for time:
of either
800m run / 1000m row / 800m Ski
Rest 3 min between rounds

Sunday 11th December 2016

Rest Day

Saturday 10th December 2016

"Baird"
Run 600m
then 3 rounds
1 min max pullups
1 min max deadlifts 100/70kg
1 min max lateral burpees over bar
1 min rest

Friday 9th December 2016

For time :
Hang Power Snatch
3-3-3-3-3

Thursday 8th December 2016

8 Rounds
30 sec Max burpees
30 sec rest
30 sec row ( cals)
Rest 30 sec

Wednesday 8th December 2016

Run 600m
50-40-30-20-10
KB Swings 24/16kg
Sit ups
Run 600m

Tuesday 7th December 2017

6 minutes to complete:
800m run
deadlifts, max reps 100/70Kg
Then, 8 minutes to complete:
800m run
power cleans, max reps 70/50Kg
Then, 10 minutes to complete:
800m run
Overhead squats, max reps 42.5/30Kg

Do not rest between rounds. Post run times and reps completed for each exercise to comments

Monday 6th December 2016

3 rounds of:
2 minutes of pull-ups ( Max reps )
2 minutes of squats (max reps)
2 minutes of push-ups (max reps)
Rest 2 minutes

Sunday 4th December 2016

Rest Day

Sturday 3rd December 2016

Friday 2nd December 2016

Snatch Pull down
4 sec Technical 5RM
3rd Week week = 1” deficit


Then
Wendler Deadlifts for those with 1RM
Or 3 x 5 for new people


For time :
2000m Row

Thursday 1st December 2016

Shoulder Press
Wendler Week 1 for those with 1RM
Or 3 x 5 for new people


AMRAP in 10 min
15 Box Jumps 24/20
12 Push Press 35/25kg
9 Toes to bar

Finisher
Max Handstand hold

Wednesday 30th November 2016

Clean Pull down
4 sec Technical 5 RM

3rd week = 1” deficit
Use same weight as last week

For time:
2 rope climbs
200-meter run
21 thrusters, 42.5/30kg
400-meter run
21 thrusters, 42.5/30kg
200-meter run
2 rope climbs

Tuesday 29th November 2016

EMOM 6 min
Bar Muscle Up

Every 5 Minutes for 25min
( 5 rounds in total)
5 CTB pullups
Sprint 100m
Rest in remaining time

Monday 28th November 2016

Front Squat
Wendler Week 3
Or 3x 5 for new people

Push jerk 3-3-3-3-3 reps


Finisher
4 min max reps pullups

Sunday 27th November 2016

Rest Day

Saturday 26th November 2016

"Assault Gone Bad"
3 rounds
1 min Assault bike (cals)
1 min Push Press 35/25kg
1 min Box Jump 20"
1 min Sumo Deadlift High Pull 35/25kg
1 min Wallball shots 20/14lbs
1 min Rest

Friday 25th November 2016

Snatch Pull down
4 sec Technical 5RM
Second week = 1” deficit


Then
Wendler Deadlifts for those with 1RM
Or 3 x 5 for new people


For time:
150 Bar over burpees

Thursday 24th November 2016

Shoulder Press
Wendler for those with 1RM

Or 3 x 5 for new people

4 rounds for time of:
Run 400 meters
20 Back squat, 61/42.5kg

Post time to comments.

Wednesday 23rd 2016

Clean Pull down
4 sec Technical 5 RM

if Second week = 1” deficit


AMRAP in 10 minutes of:
10 DB Shoulder Press
20-calorie row
30 single-legged squats, alternating

Post rounds completed to comments.

Tuesday 22nd November 2016

EMOM 11min
Bar Muscle Up

AMRAP in 20 min
5 Power cleans 61/42.5
10 Toes to bar
15 Wall ball shots 20/14lbs

Monday 21st November 2016

Front Squat
Wendler Week 2


For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters

Post time to comments.

Sunday 20th November 2016

REST DAY

Saturday 19th November 2016

Partner WOD

For time:
100 Sledge hammer hits
50 Deadlifts 60/40kg
25 tyre flips
15 Pullups
25 Tyre flips
50 Deadlifts 60/40kg
100 Sledge hammer hits

Friday 18th November 2016

Snatch Pull down
4 sec Technical 5RM

Then
Wendler Deadlifts for those with 1RM
Or 3 x 5 for new people


Back Squat EMOM 10 min
1 rep @80% for your back Squats 1RM

Thursday 17th November 2016

Shoulder Press
Wendler Week 1 for those with 1RM
Or 3 x 5 for new people

4 rounds for time of:
Lunge 100 meters
Run 300 meters
.

Post time to comments.

Wednesday 16th November 2016

Clean Pull down
4 sec Technical 5 RM


AMRAP in 10 min
5KB Swings, Russian ( 32/24kg)
10 Pushups ( hand release)
20 Double unders

Tuesday 15th November 2016

EMOM 10min
Bar Muscle Up


5 Rounds
In 60 seconds
Snatch + 4OHS@70% of Snatch 1RM
Max double unders

Score is DU completed each round
Rest 3 min between rounds

Monday 14th November 2016

Front Squats
Wendler week 1

"Short Cindy"
11 min AMRAP
5 Pullups
10 Pushups
15 Squats

Sunday 13th November 2016

Rest Day

Saturday 12th November 2016

Whole Life Challenge WOD

Friday 11th November 2016

10 min AMRAP
10 Burpees
5 Overhead Squats
1 Rope climb

Thursday 10th November 2016

Complete as many rounds as possible in 7 minutes of:
10 SDHP, 61/42.5kg
10 push presses61/42.5kg

Post rounds completed to comments

Wednesday 9th November 2016

3 rounds NOT FOR TIME of:
5 strict toes-to-bars
5 strict knees-to-elbows
10 toes-to-bars
10 GHD hip extensions
20 Ab mat back extensions
20 Situps

Tuesday 8th November 2016

For time
50 Double unders
25 Kettlebell swings 24/16kg
40 Double Unders
20 Kettlebell swings
30 Double unders
15 Kettlebell swings
20 Double unders
10 Kettlebell swings
10 Double unders
5 Kettlebell swings

Monday 7th November 2016

CrossFit Liftoff 2017 WOD
Rx'd Workout

Complete as many rounds as possible in 15 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups

M 45-lb. barbell and 24-in. box
F 35-lb. barbell and 20-in. box

Sunday 6th November 2016

Rest Day

Saturday 5th November 2016

1 RM Snatch
1 RM Clean and Jerk

Friday 4th November 2016

Wendler Bench Press for those with 1RM or
3 x 5 for new people
Deload week

Weighted pull-up
1-1-1-1-1-reps
Weighted dip 1-1-1-1-1 reps

Thursday 3rd November 2016

Wendler Deadlifts for those with 1RM
Or 3 x 5 for new people
Deload Week

Complete as many rounds as possible in 15 minutes of:
25 Situps
Run 200m
25 Back extensions,

Wednesday 2nd November 2016

Every 2min for 5 rounds
1 Power clean
1 Hang Squat Clean
1 Push Jerk
Work on improving last weeks loads

"Helen"
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups

Post time to comments.

Tuesday November 1st 2016

Back Squats
3 x 5 for people without 1RM
Or
Wendler Deload week,


3 rounds for time of:
10 Toes to bar
10 power snatches, 50/35kg
10 Toes to bar
10 burpees

Post time to comments.

Monday 31st October 2016

Complete as many rounds as possible in 30 minutes of:
Run 400 meters
75 double-unders

Post rounds completed to comments.

Sunday 30th October 2016

REST DAY

Saturday 29th October 2016

Partner workout
For time:
100 Squats
5 parralette skip thru
75 Squats
10 parraletteSkip through
50 Squats
15 parralette skip thru
25 Squats
20 parralette skip thru

Friday 28th October 2016

Bench Press Week 3


5 Rounds
Max reps in 3 minutes of:
3 Ring Dips
6 Lunges
9 Situps

Rest 1 minute between rounds

Compare to Monday 3rd August 2015

Thursday 27th October 2016

Wendler Week 3
Or 3 x 5 for new people


3 rounds for time of:
400 meters
25 Wall ball shots, 20/14#

Wednesday 26th October 2016

Every 2min for 5 rounds
1 Power clean
1 Hang Squat Clean
1 Push Jerk


For Time:
Run 400m
21 Thrusters 42.5/30kg
15 Pullups
9 Thrusters 50/35 kg
Run 400m

Use a single bar, and add weight at any time after the first set of thruster, but before the second set

Tuesday 25th October 2016

Back Squats
3 x 5 for people without 1RM
Or
Wendler week 3


Complete rounds for 20 min
5 Pullups
10 Pushups
15 Squats
20 pulls on the rower

Score is total calories rowed
Record total number of calories and total number of rounds

Monday 24th October 2016

Work up to a heavy single shoulder press

10 Rounds for time:
7 SDHP 42.5/30kg
7 Front Squat 42.5/30kg
7 Push Jerks 42.5/30

Sunday 23rd October 2016

Rest Day

Saturday 22nd October 2016

Partner WOD

Following the style of fight gone bad
3 rounds
Med Ball pass ( for reps)
Hussafel carry ( for lengths)
Slam ball ( for reps)
Weighted sit ups ( for reps)
Double unders ( for Reps)
1 min rest

Friday 21st October 2016

Wendler Bench Press for those with 1RM or
3 x 5 for those without

Rower
20 min , for meters

Thursday 20th October 2016

Wendler Deadlifts week2 for those with 1RM
Or 3 x 5 for those without

Elizabeth
21-15-9
Cleans 61/42.5kg
Ring Dips

Compare to 3rd October 2014

Wednesday 19th October 2016

Every 2min for 5 rounds
1 Power clean
1 Hang Squat Clean
1 Push Jerk
Start at 80% of your lowest number of these movements

Jackie
For Time:
1000 meter row
Thruster 20kg (50 reps)
Pull-ups (30 reps)

Compare to 4th September 2015

Tuesday 18th October 2016

Back Squats
3 x 5 for people without 1RM
Or
Wendler week 2

"SQT" metric

Three rounds for time of:
10 Ground to overhead, 42.5/30kg
60m Shuttle sprint, 15m there and back twice

Post time to comments.

Monday 17th October 2016

Pullups EMOM

Front Squat 20 minutes to Work up to a heavy single. If it feels good go for a PR

AMRAP 10min
5 TTB
10 Push ups
15 Squats

Compare to December 2nd 2015

Sunday 16th October 2016

Rest Day

Saturday 15th October 2016

Friday 14th October 2016

Wendler Bench Press for those with 1RM or
3 x 5 for new people

Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps

Post loads to comments.

Thursday 13th October 2016

Wendler Deadlifts for those with 1RM
Or 3 x 5 for new people

5 Rounds for time:
Run 400m
Max set pullups

Wednesday 12th October 2016

Every 2min for 5 rounds
1 Power clean
1 Hang Squat Clean
1 Push Kerk
Start at 80% of your lowest number of these movements

Complete as many rounds as possible in 20 minutes of:
25 thrusters, 20/15kg
25 burpees
25 Cal Row
Post rounds completed to comments.

Tuesday 11th October 2016

Back Squats
3 x 5 for people without 1RM
Or
Wendler

Complete as many rounds as possible in 20 minutes of:

5 clean and jerks 70/50kg
10 toes-to-bars
Rest 30 seconds

Monday 10th October 2016

Pullup EMOM x 10 min


6 Rounds
125m row
2min rest
Max effort on each row

Sunday 9th October 2016

REST DAY

Saturday 8th October 2016

Tuesday 11th October 2016

Back Squats
3 x 5 for people without 1RM
Or
Wendler

Complete as many rounds as possible in 20 minutes of:
5 clean and jerks 70/50kg
10 toes-to-bars
Rest 30 seconds

Friday 7th October 2016

Wendler Bench Press for those with 1RM or
3 x 5


5 rounds for time of:
15 chest-to-bar pull-ups
30 one-legged squats, alternating

Post time to comments.

Thursday 6th October 2016

Wendler Deadlifts for those with 1RM
Or 3 x 5


“Nancy”
5 rounds
400m Run
15 Overhead Squats 42.5/30kg

Wednesday 5th October 2016

EMOM x 10 min
Hang Power snatch
Power snatch
Over head Squat

Increase weight from last week 3 rounds for time

Row 500m
12 x BW Deadlift
21 Box Jumps 24/20”

Compare to 1.06.16

Tuesday 4th October 2016

Back Squats
3 x 5 for people without 1RM
Or
Wendler Week 3

5 rounds for time of:
3 rope climbs
Run 400 meters

Use a 15-ft. rope, and each round perform one of the 3 climbs without assistance from your legs.

Post time to comments.

Monday 3rd October 2016

Thruster 5-5-5-5-5 reps

Post loads to comments.

Sunday 2nd October 2016

REST DAY

Saturday 1st October 2106

PArtner WoD
1-10!
Back Squats 42.5/30kg
Front Squats 42.5/30kg
Pullups
Box Jumps 24/20"

Friday 30th September 2016

Wendler Bench Press for those with 1RM or
3 x 5 for those without 1RM


4 Rounds for time:
400m Run
500m Row

Thursday 29th September 2016

Wendler Deadlifts for those with 1RM
Or 3 x 5 for people without 1RM

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
15 power snatches, 35/25kg

Wednesday 28th September 2016

EMOM x 10 min
Hang Power snatch
Power snatch
Over head Squat

Increase weight from last week

Complete as many rounds and repetitions as possible in 14 minutes of:
Run 400m
15 thrusters
15 Pull-ups

Tuesday 27th September 2016

Back Squats
3 x 5 for people without 1RM
Or
Wendler Week 3

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 85/60
55 wall-ball shots 20/14lbs
55-calorie row
55 push presses 42.5/30kg

Monday 26th September 2016

Skill = Rope climbs

WOD
For Time
30 muscle ups

Sunday 25th September 2016

REST DAY

Saturday 24th September 2016

"Fight Gone Bad "
Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 35/25 (Reps)
Box Jump, 20" box (Reps)
Push-press, 35/25 (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Friday 23rd September 2016

Wendler Bench Press for those with 1RM or
3 x 5 for those without


Hang power clean
1-1-1-1-1-1-1 reps

Thursday 22nd September 2016

Wendler Deadlifts for those with 1RM
Or 3 x 5 for new people

WOD
5 minutes of rowing ( cal)
5 minutes of Walking Lunges

There is no rest between exercises.

Post calories rowed and reps completed to comments,

Wednesday 21st September 2016

EMOM x 10 min
Hang Power snatch
Power snatch
Over head Squat

Increase weight from last week


For time:
100 double-unders
25 toes-to-bars
25 deadlifts 100/70kg
50 box jump overs 24/20”

Tuesday 20th September 2016

Back Squats
3 x 5 for people without 1RM
Or
Wendler Week 2

3 rounds for time of:
20 dumbbell snatches, right arm
21 Pull-ups
20 dumbbell snatches, left arm
21 Pull-ups

Post time to comments.

Monday 19th September 2016

4 rounds, each for time on the 7min:
800-meter run

Sunday 18th September 2016

Rest Day

Saturday 17th September 2016

Whole Life Challenge Initial workout

Friday 16th September 2016

Wendler Bench Press for those with 1RM or
3 x 5 for new people


Workout 12.1
Complete as many reps as possible in 7 minutes of:
Burpees

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Thursday 15th September

Wendler Deadlifts for those with 1RM
Or 3 x 5 for new people

3 Rounds for time:
21 Kettlebell swings 24/16 kg
Run 400m

Wednesday 14th September 2016

EMOM x 10 min
Hang Power snatch
Power Power snatch
Over head Squat


With a running clock...
Total time 24min
AMRAP 4:
21 Cal Row
21 Deadlift (42.5/30kg)
21 Air Squats
Rest 4:00
AMRAP 4min:
15 Cal Row
15 Front Squats (42.5/30kg )
15 Pushups
Rest 4:00
AMRAP 4:
9 Cal Row
9 Thrusters (42.5/30kg)
9 Toes to bar

Tuesday 13th September 2016

Back Squats
either 3 x 5 for those without a 1RM
or Wendler program for those that do

"Annie"
For Time
50-40-30-20-10
Double unders
Situps

Monday 12th September 2016

“Grace”
30 clean and jerks, 61/42.5kg

Sunday 11th September 2016

REST DAY

Saturday 10th September 2016

Friday 9th September 2016

Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters

Rest 1 minute between efforts.

Thursday 8th September 2016

Complete as many rounds as possible in 10 minutes of:
10 power snatches, 42.5/30kg
10 burpees

Post rounds completed to comments.

Wednesday 7th September 2016

3 rounds for time:
Run 400 meters with a 20/14-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent

Tuesday 6th September 2016

For Time:
400 Meter Run
21 Thrusters, 42.5/30kg
800 Meter Run
21 Thrusters, 42.5/30kg
400 Meter Run

Monday 5th September 2016

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Sunday 4th September 2016

REST DAY

Saturday 3rd September 2016

BOX Closed today due to NQ Open III

Friday 2nd September 2016

Bench Press
1-1-1-1-1-1-1 rising

Work up to 1RM for last rep

Thursday 1st September 2015

For time:
2,000 Row
200 Double unders
200m Walking Lunges

Compare to 15th December 2015

Wednesday 31st August 2016

EMOMx10:
2 x Hang Power Clean
Power Clean
Split Jerk
Increase on last weeks load

3 rounds
400m run
20 KB swings 32/24kg
20 Pullups

Post rounds completed to comments.

Tuesday 30th August 2016

7 rounds for time of:
5 power snatch 50/35kg
10 walking lunges

Post time to comments.

Monday 29th August 2016

20 min Row
for max meters

Sunday 28th August 2016

REST DAY

Saturday 27th August 2016

3 Rounds for time:
Farmers Carry 60m 24/16kg
Sheild Carry 160m 20/15kg
Overhead Carry 20m 20/15m

Friday 26th August 2016

“Angie”

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats


Work through as written

Post time to comments.

Thursday 25th August 2016

Push Jerk
3 x 5

SQT
3 Rounds
10 Ground to overhead 42.5/30kg
Shuttle sprint 60m
15 x 4 ( up an back twice)

Wednesdays 24th August 2016

EMOMx10:
2 x Hang Power Clean
Power Clean
Jerk

Increase on last weeks load Row 1000m
50 Burpees
50 Box Jumps
50 Wall Ball Shots
Run 800m

Partition Burpees. Box Jumps and wall ball shots as needed


Post rounds completed to comments.

Tuesday 23rd August 2016

Snatch Balance
5 sets x 2 reps

Can be from racks or jerk blocks

For time:
21 Toes to bar
Run 800m
15 Toes to bar
Run 400m
9 Toes to bar
Run 200m

Monday 22nd August 2016

The CrossFit Total
Back Squat 1
Shoulder Press 1
Deadlift 1

Sunday 21st August 2016

Rest Day

Saturday 20th August 2016

Last Assent
5-10-15
Back Squats 100/70kg
Box Jumps

Friday 19th August 2016

3 x 400m run.
Rest as needed between efforts, but no longer than 3 minutes

Thursday 18th August 2016

Push Jerk
3 x 5


5 rounds for time of:
10 clean and jerk, 70/50kg
1 legless rope climb

Post time to comments.

Wednesday 17th August 2016

EMOMx10:
2 x Hang Power Clean, Power Clean , Jerk


Complete as many rounds as possible in 20 minutes of:
8 strict pull-ups
12 kettlebell swings, 32/24kg
200m run

Tuesday 16th August 2016

Snatch Balance
5 x 2 reps

5 rounds for reps of:
1 minute of 35kg/25kg muscle snatches
1 minute of 35/25kg. overhead squats
1 Min Max cal on rower
Rest 1 minute

Monday 15th August 2016

20 Min AMRAP
5 Body Rows
10 Pushups
15 Situps
20 Squats

Sunday 14th August 2016

Rest Day

Saturday 13th August 2016

Box closed today as we will be competing at the Allstar Affiliate series (Townsville Event)

Friday 12th August 2016

Deadlift 5-5-5-5-5 reps

Thursday 11th August 2016

Push Jerk
3 x 5

For time:
Run 400 meters
50 push-ups
50-meter bear crawl
Run 400 meters
50 –meter bear crawl
50 Body Rows
Run 400 meters

Wednesday 10th August 2016

EMOMx10: 3 Power Snatch + 3 OHS,
RXD= 42.5/30kg
Increase on last weeks weight if you made all 10 sets.
If you are at RXD, add an extra Snatch

For time:
21 deadlifts 90/55kg
21 Burpee Box Jumps
21 Cal Row
Rest 4 min
18 Deadlifts 90/55kg
18 Burpee Box Jumps
18 Cal Row

Tuesday 9th August 2016

Strength Endurance
Thrusters
2 x 20 reps as fast as possible

Rest as needed between sets



AMRAP in 9 min
15 Clean & Jerk 50/30kg
20 Toes to bar
15 Clean & Jerk 60/35kg
20 Toes to bar
AMRAP Clean & Jerk 70/45kg

Monday 8th August 2016

5 Five rounds
2-minute rounds of:
15-ft. rope climb, 3 ascents
Row for calories

Rest 3 minutes between rounds.

Post calories rowed each round to comments.

Sunday 7th August 2016

Rest Day

Saturday 6th August 2016

50 double unders
6 bar faceing burpees
2rep OHS

Friday 5th August 2016

AMRAP in 20 min
5 Ring Dips
10 One legged Squats (alternating)
15 Back Extensions

Thursday 4th August 2016

Push Jerk
3 x 5


For Time:
50 m Sprint
30 Clean & Jerks 70/40kg
50m Sprint

Wednesday 3rd August 2016

EMOMx10: 3 Power Snatch + 3 OHS,
RXD= 42.5/30kg
Increas on last weeks weight if you made all 10 sets.
If you are at RXD, add an extra Snatch

For time:
8 deadlifts
40 Wallball shots 20/14lbs
50 double-unders (250 skips)
4 rope climbs
1000m row
4 rope climbs
50 double-unders ( 250 skips)
40 Wallball shots
8 deadlifts

Use 75% of 1RM for Deadlift

Tuesday 2nd August 2016

3 x 20 Thrusters ( unbroken)
Rest as needed between sets


For Time:
400m Run
60 Toes to bar
80 Pushups
100 Lunges (alternating , 50 each leg)
400m Run

You can partitions the toes to bar, pushups and Lunges as needed

Monday 1st August 2016

5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

Sunday

Saturday

Friday

Friday

Thursday

Wednesday

Tuesday 26th July 2016

Overhead Squat
3 x 5


3 rounds
2min to complete
20 Thrusters 40 / 30 kg
30m Shuttle run
Rest

Then Rest 5 minutes then

Finisher ( for time)
50 double unders

Monday 25th July 2016

Bench Press
3 x5

AMRAP in 10 min
6 Burpee over bar
10 Toes to bar

Sunday

Saturday

Friday

Thursday

Wednesday 20th July 2016

EMOMx10: 3 Power Snatch + 3 OHS,
increase on last weeks load

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 Kettlebell Swings
20 GHD Situps

Tuesday 19th July 2016

Overhead Squat
3 x 5

Increase slightly on last weeks load .
Warm ups with 40% , 60% and 80% for the weight you plan to start with

3 Rounds for time:
5 Rope Climbs
20 Squat Cleans 42.5/30kg

Monday 18th July 2016

5 rounds of:
Row 1,000 meters
Rest 3 minutes

Add times for all 5 rowing efforts and post total to comments.

Sunday 17th July 2016

REST DAY

Saturday 16th July 2016

AMRAP in 15min
5 pullups
10 Situps
15 Weighted step ups
20 Kb Swings

Friday 15th July 2016

Pullups drills

Complete as many rounds as possible in 12 minutes of:
25 double-unders
5 burpees
5 bar muscle-ups

Thursday 14th July 2016

Push Press
3 x 5

3 RFT:
500m Row
9 Thrusters, 52.5/37.5kg

Wednesday 13th July 2016

EMOMx10: 3 Power Snatch + 3 OHS,
RXD= 42.5/30kg


Complete as many rounds as possible in 20 minutes of:
Run 400 meters
25 kettlebell swings, 1.5 pood
25 GHD sit-ups

Post rounds completed to comments.

Tuesday 12th July 2016

Overhead Squat
3 x 5
Increase slightly on last weeks load

3 Rounds for time:
10 Toes to bar
50 Double unders
60 second Handstand hold

Monday 11th July 2015

Bench Press
3 x 5

4 rounds for time of:
With a pair of 20/15kg dumbbells,
50-meter weighted lunge
350-meter farmers carry

Sunday 10th July 2016

REST DAY

Saturday 9th July 2016

Friday 8th July 2016

Pullups

+ Muscle ups drills


"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Thursday 7th July 2016

Push Press
3 x 5


"The Chief"

Max rounds in 3 minutes of:
3 Power cleans, 61/42.5kg
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Wednesday 6th July 2016

EMOMx10: 3 Power Snatch + 3 OHS,
Use a weight that allows you to complete all 6 reps of first round in about 30 seconds

For Time:
3 rounds for time of:
Run 400 meters
30 GHD sit-ups
15 deadlifts, 115kg/80

Post time to comments.

Tuesday 5th July 2016

Overhead Squat
3 x 5
This is the First week of new training month. OHS is a New activity, start light and increase each week for next month

For Time:
21-18-15-12-9-6-3 DB Thruster, 20/15kg per hand
42-36-30-24-18-12-6 Calorie Row


Post time to comments.

Monday 4th July 2016

"Cindy"
20min AMRAP
5 Pullups
10 Pushups
15 squats

Sunday 3rd July 2016

Rest Day

Saturday 2nd July 2016

Whole life Challenge Workout

Friday 1st July 2016

EMOM 10 min
Clean and Jerk


21-15-9
Deadlifts 100/70
overhead squats 61/42.5kg

Thursday 30th June 2016

Front Squats
3 x 5

4 RFT:
800m Run
12m DB Walking Lunge, 25/15kg

Wednesday 29th June 2016

3 rounds for time of:
50 double-unders
15 dumbbell squat cleans, 20/15kg
15 burpees
50 double-unders
Rest 2 minutes

Tuesday 28th June 2016

Back Squat
3 x 5
Increase on last weeks weight by 2.5-5kg


4 rounds for time of:
20 sumo deadlift high pulls, 61/42.5kg
30 GHD sit-ups

Post time to comments.

Monday 27th June 2016

Squat Snatch EMOM 10 min

For time:
Run 400m
Rest 2min
Run 800m
Rest 4 min
Run 400m

Sunday 26th June 2016

REST DAY

Saturday 25th June 2016

Friday 24th June 2016

EMOM 10 min
Clean and Jerk


J.T.
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Thursday 23rd June 2016

Front Squats
3 x 5
Increase weight from last week by 1-5 kg.

For time:
200 double-unders
100. dumbbell squat snatches,30/20kg
200 double-unders

Post time to comments.

Wednesday 22nd June 2016

2min double unders
Rest 2 min
2 min Double unders

Record score for each 2min

21-15-9
Power Cleans, 61/42.5kg
Ring Dips
400m Run

Tuesday 21th June 2016

Back Squat
3 x 5
Increase on last weeks weight by 2.5-5kg


4 rounds
Row 500m or Run 400m
50 squats

Monday 20th June 2016

Squat Snatch EMOM 10 min

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

Post loads to comments.

Sunday 19th June 2016

Rest Day

Saturday 18th June 2016

Kelly

5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. Ball

Post time to comments.

Friday 17th June 2016

EMOM 10 min
Clean and Jerk


3 x 500 row.
Rest as needed between efforts

Thursday 16th June 2016

Front Squats
3 x 5
Increase weight from last week

For time:
Hang squat cleans 52.5/35kg
Chest-to-bar pull-ups

Post time to comments.

Wednesday 15th June 2016

Double unders drills

2min double unders
Rest 2 min
2 min Double unders

Record score for each 2min

4 rounds for time:
400m Run
30 Situps
20 one-legged squats, alternating
10 power cleans, 61/42.5kg

Tuesday 13th June 2016

Back Squat
3 x 5
Increase on last weeks weight by 2.5-5kg

For Time:
AMRAP 20min
Teams of 2
25 Wall Balls, 20/14
15 Calorie Row
One athletes completes the couplet before tagging off to partner 2. Your score is how many rounds + reps your team completes.

Monday 13th June 2016

Snatch EMOM 10 min

21-15-9 reps for time of:
Handstand push-ups
Bar muscle-ups

Post time to comments.

Sunday 12th June 2016

REST DAY

Saturday 11th June 2016

"Tabata You gotta be kidding me"
Wallballs
Pullups
Squats
Sumo Deadlifts high pull

Score is total reps

Friday 10th June 2016

EMOM 10 min
Clean and Jerk

Deadlifts
1-1-1-1-1-1-1

Thursday 9th June 2016

Front Squats
3 x 5
Increase weight from last week



AMRAP in 9 min
9 Toes to bar
7 Handstand Pushups
50 m Sprint

Finisher
10 min of strict pullup
or 50 strict pullups for time:

Wednesday 8th June 2016

Double unders drills

2min double unders
Rest 2 min
2 min Double unders

Record score for each 2min

5 Rounds
500m Row
5 Burpees
10 Front Squats

Tuesday 7th June 2016

Strength
Muscle up or Pullup EMOM

For time
50 Step DB Overhead walking Lunge
100 Situps
100 Hips extensions
50 Steps Overhead walking lunge

Monday 6th June 2016

Squat Snatch EMOM 10 min

Back Squats 3 x 5 Reps at 75% of 1RM

For time:
Run 2.4km

Sunday 5th June 2016

Rest Day

Saturday June 4th 2016

Partner WOD

20 Min AMRAP
5 Synchronized Medball clean
10 Pullupsonlly ( one partner works at at time, other hangs)
15 Pushups (alternating)
Run 200m

Friday June 3rd 2016

Snatch 1-1-1
Clean & Jerk 1-1-1

Find current 1RM for each

For time:
50 Strict Pullups

Thursday 2nd June 2016

Front Squats
3 x 5

For Time:
Row 1K
21-15-9:
KBS, 32/24kg
OHS, 52.5/35kg

Wednesday 1st June 2016

Stamina work
2min double unders
Rest 2 min
2 min Double unders

Record score for each 2min

WOD
3 Rounds For Time
Row 500m Row
12 x BW Deadlifts
21 box jumps, 24/20”

Thursday 2nd June 2016

Strength
Front Squats 3 x 5

WOD
Row 1K
21-15-9:
KBS,32/24kg
OHS, 52.5/36kg

Tuesday 31st May 2016

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
15-ft. rope climbs, 3 ascents

Monday 30th May 2016

CrossFit Total
Back Squat 1
Shoulder Press 1
Deadlift 1

Or

Powerlifting Total
Back Squat 1
Bench Press 1
Deadlift 1

Sunday 29th May 201

REST DAY

Saturday 28th May 2016

Saturday s are time for some fun. We will do a team WOD of some kind. And this is a chance to bring your friends along to show them how awesome CrossFit is.

Looking at getting more active, or wondering if CrossFit might be for you?
Come and join us for a Free class* on Saturday 28th May 7:30am
Simply book your spot via http://crossfitnq.com.au/join/free/

* The class is free if its your first time training with us.
Non CFNQ members are also welcome to come train on this day .
Drop in Fee $15 if you have already attended a free session with us.

Friday 27th May 2016

NOTE: This is a scheduled “Back-Off” week.
We will be focusing on Movement and technique rather than intensity.

Come prepared for Barbell cleans and Jerks

Thursday 26th May 2016

NOTE: This is a scheduled “Back-Off” week.
We will be focusing on Movement and technique rather than intensity.

Come prepared for the Powerlifting movements
Squat
Bench
Deadlift
Plus Shoulder Press

Wednesday 25th May 2016

NOTE: This is a scheduled “Back-Off” week.
We will be focusing on Movement and technique rather than intensity.

Come prepared for Snatches and Pullups

Tuesday 24th May 2016

NOTE: This is a scheduled “Back-Off” week.
We will be focusing on Movement and technique rather than intensity.

Come prepared for Kettlebell technqiues
Including
KB Swing
KB clean
KB Snatch
Turkish Getups

Monday 23rd May 2016

NOTE: This is a scheduled “Back-Off” week.
We will be focusing on Movement and technique rather than intensity.

Come prepared for rope climbs and snatch work

Sunday 22nd May 2016

Rest Day

Saturday 21st May 2016

FREE COME TRY/ Bring a friend WORKOUT

Come and join us for a Free class* on Saturday 21st May 7:30am
Simply book your spot via http://crossfitnq.com.au/join/free/

* The class is free if its your first time training with us. Non CFNQ members are also welcome to come train on this day . Drop in Fee $15 for repeat attendance.

Friday 20th May 2016

Front Squat EMOM x 10
2 reps.

Increase last weeks’ load buy 1-2.5kg

"Jackie"

1000 meter row
50 Thruster, 20kg
30 pull-ups

Post time to comments.

Thursday 19th May 2016

Strength

Wednesday 18th May 2016

Clean and Jerk
EMOMx10: 1 Clean and Jerk

people can choose to approach this differently (ie: across, climbing, waves or hit a 1RM).

For time:
21 thrusters
3 rope climbs
15 thrusters
2 rope climbs
9 thrusters
1 rope climb

RXD 42.5/30kg
Intermediate 35/25kg
Novice 25/20kg
Beginner as needed


Post time to comments.

Tuesday 17th May 2016

5 Sets, climbing in weight:
Power Snatch + Hang Squat Snatch + OHS


5 rounds for time of:
Run 400 meters
Rest 2 minutes

Post time to comments.

Monday May 16th 2016

Alternating EMOMx10:
Odd Minutes – 10 Wall Balls
Even Minutes – 10 TTB

3 rounds for time of:
400-meter run
40 sit-ups
7 deadlifts

RXD 125/85kg
Inter 85/60kg
Novice 60/42.5kg
Beginner as needed

Sunday 15th May 2016

Rest Day

http://games.crossfit.com/

Saturday 14th May 2016

In Teams of Three
15 min AMRAP
100 box jump overs ( alternate between team members
100 Situp (split as wanted)
50 Pullups ( max 10 at a time per person)
200m 80kg Team farmers carry

Friday 13th May 2016

EMOM x 10min
2 reps Front Squats

Increase last weeks’ load buy 1-2.5kg

For time:
1,200-meter run
75 pull-ups
800-meter run
50 pull-ups
400-meter run
25 pull-ups


Post time to comments.

Thursday 12th May 2016

Back Squats
Bench Press

Wednesday 11th May 2016

Clean and Jerk
EMOMx10: 1 Clean and Jerk

This is part of a progression for building our Clean and Jerk. Every Wednesday for the next 4-6 weeks we will do an EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM).

3 Rounds for time of:
20 Thrusters, 42.5/30kg
1 minute between rounds

Tuesday 10th May 2016

5 Sets, climbing in weight:
Power Snatch + Hang Squat Snatch + OHS
Try to increase on last weeks loads

“Big Fat Helen”
3 Rounds:
400 Meter Run
21 KBS (32/24)
12 CTB Pull-Ups

Monday 9th May 2016

Alternating EMOMx10:
Odd Minutes – 10 Pushups
Even Minutes – 10 TTB

WOD
4sRounds X 4-minute rounds of:
15 wall ball shots, 20/14lbs
30 Kettlebell Swings 24/16kg
Row for max calories
Rest 4 minutes between rounds.

Sunday 8th May 2016

REST DAY
Happy Mothers Day to all the CFNQ Mum's

Saturday 7th May 2016

AMRAP in 11min
Run 800m
75 Squats
50 Situps
25 Push Ups
BUrepees in the remaining time left.

Score is 80 (for the run) + total reps of all exercises achieved

Friday 6th May 2016

"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

Thursday 5th May

Powerlifting

Wednesday 4th May 2016

Clean and Jerk
EMOMx10: 1 Clean and Jerk

21-18-15-12-9-6-3 reps for time of:
Double unders
GHD sit-ups
Deadlifts 82.5/57.5kg

Post time to comments.

Tuesday 3rd May 2016

"The Chief"

Max rounds in 3 minutes of:
3 Power cleans, 61/42.5kg
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Monday 2nd May 2016

Reminder NO 5:30pm due to Public holiday.

9:30am and 5:30pm on as normal

Alternating EMOMx10:
Odd Minutes – 10 One arm DB snatches (alternating)
Even Minutes – 10 TTB

As a team:
Row 5km

Sunday 1st May 2016

Rest Day

Saturday 30th April 2016

In a Pair

20 Min AMRAP
50 Wallballs
300m famers carry
50 alternating Box Jumps
300m tyre flip

Friday 29th April 2016

Masters Qualifier 3
15 Min AMRAP
55 Double unders
15 Chest to bar pullups
5 Hang power cleans 70/50kg

Thursday 28th April 2016

Strength
Squats
Bench Press

Wednesday 27th April 2016

"Taylor"
4 rounds
400m Run
5 Burpee Muscle ups

Tuesday 26th April 2016

With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 35/25kg
From 5:00-10:00 use 42.5/30kg
From 10:00-15:00 use 50/35kg

Continue adding 20 lb. every 5 minutes for as long as you are able.

Post number of minutes completed to comments.

Monday 25th April 2016

ANZAC Day OPENING Hours
No morning classes/sessions
Open Box will be from 4pm
5:30pm WOD session

As is tradition our ANZAC day workout is B1, the workout we created to honour our fallen member Ben ,

"B1"
Three rounds for time:
400m Run
21 kettlebell swings 24kg/16kg
15 Knees to Elbows
9 Ring Dips

Lest we Forget

Sunday 24th April 2016

Rest Day

Saturday 23rd April 2016

Complete as many rounds as possible in 15 minutes of:
12 deadlifts
9 hang squat cleans
6 push jerks
Run 200m

Post rounds completed and load to comments.

Friday 22nd April 2016

Front Squat EMOM x 10
2 reps Complete as many rounds as possible in 20 minutes of:
15-foot rope climbs, 2 ascents
10 ring dips
20 GHD sit-ups

Post rounds completed to comments.

Thursday 21st April 2016

Back Squat
Bench Press

Wednesday 20th April 2016

EMOMx12:
Odd: 1-3 Bar Muscle ups
Even: 20 Double Unders

4 Rounds for time:
10 Clusters, 61/42.5kg
200m Run
10 Bar Facing Burpees

Tuesday 19th April 2016

3 Rounds:
7 Squat Cleans, 61/42.5
14 HSPU
400m Run

Monday 18th April 2016

Alternating EMOMx10:
Odd Minutes – 10 Thrusters, 42.5/30kg
Even Minutes – 10 TTB

For Time:
Row 2,000 meters

Post time to comments.

Sunday 17th April 2016

REST DAY

Saturday 16th April 2016

Partner WOD

Friday 15th April 2016

Find new Tempo 5RM
Back Squat

HOLBROOK
10 Rounds
Each round for time
5 Thrusters 52.5/35kg
10 Pullups
100m Sprint
Rest 1 minute

Thursday 14th April 2016

Wendler Week 3

Wednesday 13th April 2016

Bar Muscle Ups or Ring Muscle up EMOM

Strength
4×6 Back Rack Reverse Lunges (3/side)

For Time:
30 Box Jumps, 24/20
30 CTB Pull Up
30 KBS, 1.5/1-pood
30 Front Squats, 50/35kg
30 TTB
30 Push Press, 50/35kg
30 Deadlifts, 50/35kg
30 Wall Balls, 20/14
30 Burpees
30 Double Unders

Tuesday 12th April 2016

1. Cleans
A. 5RM
B. 3RM
C. 1RM


WOD
Grace
For time:
30 rep Clean and Jerk, 30 reps 61/42.5kg

Monday 11th April 2016

4 rounds
A. 5-10 Ring Rows tempo 2121: rest 20 sec
B 4-12 Perfect Pushups tempo 2121 rest 20 sec

Muscle Ups EMOM 6min

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 GHD sit-ups
10 overhead squats, 10 reps 42.5/30KG

Post rounds completed to comments.

Sunday 10th April

Rest Day

Saturday 9th April 2016

In teams of 3, only one person works at a time:

For Time
2 rounds
60 Thrusters
60 Box Jump Overs
60 Toes to bar

Friday 8th April 2016

Back Squat 3 x 5 at last weeks weight tempo 32X1

Snatch Pull Down
4sec 3x5 at last weeks weight


Nancy
5 rounds for time
400m run
15 Overhead Squats 42.5/30kg

Thursday 7th April 2016

Wendler week 2

Deadlifts
Shoulder Press

Wednesday 6th April 2016

EMOM 10min
Bar muscle up

Practice One legged Squat drills


WOD
20 Min AMRAP
1 rope climb
10 Pushups
15 Squats

Tuesday 5th April 2016

Strength
Clean Pull downs 3 x 5 (4 sec)

WOD
AMRAP in 14 min
3 Power cleans
3 Kettlebell swings ( Russian) 36/24kg
6 toes to bar
200m run

Monday 4th April 2016

Find 3RM
Close grip (shoulder width) bench press

Then
6 rounds (12min in total )
Every 2 minutes
10 Push Press use 60% of todays BP
10 Pullups
10 Wall Ball shots 20/14lbs
Rest in remaining time

Sunday 3rd April 2016

Rest Day

Saturday 2nd April

Partner WOD
2rounds
20 plate burpees
30 Kettlebell swings 24/16
20 wallball shots 20/14lbs
30 Pullups

Split however you want but Only one partner works at a time

Friday 1st April 2016

Back Squat 2 x 5 at last weeks weight tempo 32X1

Snatch Pull Down
4sec 2x5 at last weeks weight

WOD
"Nicole".
Complete as many rounds in 20 minutes as you can of:
Run 400 meters.
Max rep Pull-ups

Thursday 31st March 2016

Deadlifts
5-5-AMRAP

Shoulder Press
5-5-AMRAP

Wednesday 30th March 2016

Skills/ Strength
7 rounds of each
5-10 Ring row temp 2121: rest 20sec

7 Rounds
4-12 Perfect un broken Pushups2121: rest 20sec

EMOM 10 min
Bar Muscle up
*Scale = A: Jumping Bar muscle up
= B :1 burpee/ chest to bar pullup


AMRAP in 10 minutes
15 Box Jumps 24/20”
12 Push Press 52.5/ 35kg
9 Toes to bar

Tuesday 29th March 2016

Skills/ Strength
Clean Pulldowns 2 x 5

5 rounds
In 60 seconds
Snatch + 4 Overhead Squats @ 70% of Snatch 1RM
Max Double unders
Rest 3 min between rounds

Monday 28th March 2016

16.5

21-18-15-12-9-6-3:
Thrusters
Burpees

M 95 lb. F 65 lb.

Sunday 27th March 2016

Rest Day

Saturday 26th March 2016

Friday 25th March 2016

Thursday 24th March 2016

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Wednesday 23rd March 2016

Back Squat 5RM, tempo @32X1

4 Rounds
in 60 seconds
12 Thrusters @40% of today's Back Squat
Then Max C2B pullups

Rest 4 min between sets

Tuesday 22nd March 2016

Clean Pulldown, 4 sec, Technical 5RM

AMRAP in 10 min
10 Burpees
5 Overhead Squats
1 Rope climb

Monday 21st March 2016

Workout 16.4

13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

M 225 lb. / 20-lb. ball
F 155 lb. / 14-lb. ball

Sunday 20th March 2016

CrossFit is more than workouts it's about community as well.
Both our CrossFit one and Townsville's in general .
After hearing what has happened at Golds Gym (It looks like the doors have been locked and the lease terminated first thing this morning), CrossFit North Queensland would like to extend a free one week membership to our classes to all the Gold's fit participants effected by the locking of the doors today. It sucks to not have a place to train.




If you would like to come and play at our place for the coming week free of charge > So you have a place to train till you know more about what's going on please email crossfitnq@gmail.com and we can hook you up with a place to get your WOD on. Please note we have capped class numbers so contact us in advance to grab a spot in the classes. Full timetable can be found at. http://crossfitnq.com.au/timetable/

Saturday 19th March 2016

Friday 18th March 2016

Conditioning
3 RFT:
15 Dead Lift 225/155
30 Wall Balls, 20/14
60 Double unders

Thursday 17th March 2016

Wednesday 16th March 2016

2. Conditioning
Alternating OTM x 20:
Odd – 5 Deadlifts
Even – 15 Box Jumps (24/20)
Start light on the barbell and add weight every round.

3. Gymnastics Conditioning
50 Handstand Pushups

Tuesday 15th March 2016

1. Clean and Jerk
Work up to a heavy complex of:
1 Power Clean + 1 Low Hang Squat Clean + 1 Jerk

2. Conditioning
AMRAP 7:
Climb as high as possible:
3 Thrusters, 42.5/30kg
3 Pullups
6 Thrusters, 42.5/30kg
6 Pullups
9 Thrusters, 42.5/30kg
9 Pullups
12 Thrusters, 42.5/30kg
12 Pullups..

Monday 14th March 2016

Workout 16.3

7-min. AMRAP:
10 power snatches
3 bar muscle-ups

M 75 lb. F 55 lb.

Sunday 12th March 2016

Rest Day

Saturday 12th March 2016

Whole Life Challenge Re-Test

CrossFit WOD
AMRAP in 11 minutes
Run 800m
75 Squats
50 Situps
25 Pushups
Max Pullups in time that’s left

Friday 11th March 2016

Strength
Back Squat
5-5-5

Skill =15 Min Muscle ups drills

21-15-9:
Clean and Jerk, 52.5/35kg
OHS, 52.5/35kg
Pull ups

Thursday 10th March 2016

Wednesday 9th March 2016

1. Clean and Jerk Complex
10×3-Position Squat Clean + Split Jerk*, climbing
*each complex consists of 4 reps; the three position clean + 1 jerk at the end.
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor

AMRAP 7 of:
10 Thrusters, 42.5/30kg
5 Bar Facing Burpees
10 Hang Power Snatches, 42.5/30kg
5 Bar Facing Burpees

Tuesday 8th March 2016

Thrusters
3 x 15

1. Conditioning
For time:
50 Calorie Row
40 Deads, 70/47.5kg
30 Box Jumps, 24/20"
20 Front Squats, 70/47.5kg

Monday 7th March 2016

OPEN 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Sunday 6th March 2016

REST DAY


Gymnastic workshop today ( still 6 places left you you want in, go online to register)http://crossfitnq.com.au/join/buy-memberships/

Saturday 5th March 2016

7:30 WOD and Open Box till 9:30am only due to powerlifting comp

Friday 4th March 2016

Barbell Complex
Build to a heavy complex of: 1 Power Snatch + 1 Squat Snatch + 1 OHS

3. Conditioning
ARMAP 10:
10 OHS, 95/65
10 TTB

Thursday 3rd March 2016

Technique Day

Wednesday 2nd March 2016

EMOM 10
1 snatch , you pick the load

Conditioning
21-15--9 reps for time of:
Row for calories
Thrusters, 42.5/30kg

Tuesday 1st March 2016

1. Conditioning
21-15-9:
Dead Lift, 125/85kg
Strict Ring Dips

2. Conditioning
2 minutes of max rep Double unders
rest 1 minute
2 minutes of max rep Double unders

Monday 29th Feb 2016

Workout 16.1

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.



Notes
Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the finishing point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge.

This workout begins with the barbell resting on the floor near the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and lunge with it overhead for 25 feet. They will then perform 8 burpees, jumping over the barbell on each repetition, before picking the barbell back up and lunging back in the opposite direction. Once back at the pull-up bar, they will perform 8 chest-to-bar pull-ups, and then will head back to the barbell to begin the next round.

Your score will be the total number of repetitions completed before the 20-minute time cap.

If a straight 25-ft. lunge area cannot be setup, athletes will be permitted to lunge back and forth in a smaller area, so long as the 5-foot (1 rep) intermediate sections can created. For example, lunge 15 ft. one direction, then back 10 ft. the other direction. The bar may be held up at the turnaround, or dropped and picked up again.

Equipment
• Barbell
• Collars
• Plates to load to the appropriate weight for your division
• Pull-up bar
• Measuring tape

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.). For the lunge, a 7.5-meter length divided into five 1.5-meter sections will be acceptable.

Sunday 28th Feb 2016

Rest Day

Saturday 27th Feb 2016

Friday 26th Feb 2016

Thursday 25th Febuary 2016

Technique day

Wednesday 24th Feb 2016

1. Strength
A. 3×1 Squat Clean
B. 3×2 Bench Press
C. 3×3 OHS

2. Row Conditioning
25 Calorie Row
25 Box Jumps, 24/20"
20 Calorie Row
20 Box Jumps, 24/20"
15 Calorie Row
15 Box Jumps, 24/20"
10 Calorie Row
10 Box Jumps, 24/20"

Tuesday 23rd Feb 2016

1. Conditioning
“Elizabeth”
21-15-9
Squat Cleans, 61/42.5kg
Ring Dips

2. Conditioning
EMOMx10:
Odd: 8 Pull ups + 8 Thrusters, 42.5/30kg
Even: 8 Pull ups + 8 OHS, 42.5/30kg

Monday 22nd Feb 2016

50 Box Jumps, 24/20"
50 Jumping Pull-Ups
50 Kettlebell Swings, 16/12kg
50 Walking Lunge Steps
50 Toes to Bar
50 Push Press, 20/15kg
50 Hip Extensions
50 Wallballs, 20/14lbs
50 Burpees
50 Double Unders

Sunday 21st Feb 2016

REST DAY

Saturday 20th Feb 2016

AMRAP in 15 min
15 Box Jumps
12 Push Press 52.5/35kg
9 Toes to bar

Friday 19th January 2016

1. Snatch
A. Work up to a heavy Snatch Balance with 3 second hold in the bottom
B. Work up to a heavy Snatch from the low hang (below knees) with 3 second hold in the bottom

2. Conditioning
AMRAP 9 of:
3-6-9-12…
Clean and Jerk, 135/95
TTB

Thursday 18th February 2016

Technique day.

Plus remember YOGA at 6:45pm $5-10 depending on membership type or $15 for drop-in

Wednesday 17th February 2016

5 sets of the following complex:
12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks,
climbing.
You can drop the bar after the 11th dead lift to reset your grip, but must start the next rep within 1 second. Rest as needed between sets. Record the load for each set

Tuesday 16th February 2016

1. Conditioning

A. AMRAP 5:
18/15 Cal Row
6 Squat Cleans, 70/50kg

5 min rest

B. ARMAP 5:
18/15 Cal Row
6 Squat Cleans, 70/50kg

Monday 15th February 2016

Snatch 1-1-1 Heavy


“Amanda”
9-7-5
Muscle ups
Squat Snatch, 61/42.5kg

Sunday 14th Fenruary 2016

REST DAY

Saturday 13th February 2016

13.3

AMRAP in 12 min
150 Wall ball shots
90 Double unders
30 Muscle ups

Friday 12th Feb 2016

30 Front Squat, 70kg/47.5kg
15 Muscle up
20 Front Squat, 70/47.5
10 Muscle up
10 Front Squat, 70/47.5
5 Muscle up

Thursday 11th February

Technique Day

Wednesday 10th February 2016

Strength Build to a Heavy Deadlift single, only if feeling good try for a new IRM

5 rounds for time:
5 Deadlifts 142.5/115kg
15 Handstand Pushups

Tuesday 9th February 2016

1. Conditioning
3 rounds of 3 mins on/3 mins off
ARMAP 3 of:
6-9-12-15-18…
Thruster, 95/65
TTB

2. Row
EMOMx10
Odd: 20/16 Cal Row
Even: 50 Double Unders

Monday 8th February 2016

A. 3×2 Back Squat
B. 2×2 Front Squat
C. 1×2 OHS

EMOMx9
3 rounds of:
Minute 1: 15 unbroken C2B Pull ups
Minute 2: 15 unbroken OHS, 42.5/30kg
Minute 3: Rest

Sunday 7th February 2016

Rest Day

Saturday 6th February 2016

Friday 5th February 2016

Conditioning
EMOMx20
Odd: 20/16 Calorie Row
Even: 10 Jerks, 61/42.5kg

2. Strength
A. 5-rep Heavy OHS
B. 3×2 Pausing OHS – hold the bottom for 10 seconds

Thursday 4th February 2016

Technique Thursday
Pullups
Muscle ups and
Pushups/dips

Wednesday 2nd March 2016

1. Snatch
EMOMx10: 1 Snatch – you choose the weight

Conditioning*
21-15-9 reps for time of:
Row for calories
Thrusters, 42.5/30kg

Wednesday 3rd February 2016

Clean and Jerk
Build to a heavy 3-position Clean + Split Jerk
Pos 1: Above knee
Pos 2: Below knee
Pos 3: Ground


WOD

With a Running Clock:
A. At the 0:00
2 Rounds for time:
30 Wall Balls, 20/14
15 C2B Pull ups

B. At the 5:00
2 RFT:
24 Wall Balls, 20/14
12 C2B Pull ups

A. At the 10:00
2 RFT:
18 Wall Balls, 20/14
9 C2B Pull ups

Tuesday 2nd Febuary 2016

Conditioning
AMRAP 12:
10 Burpees
25 DU

Gymnastics Skills
hand Stand Pushups

Monday 1st February 2016

6 Rounds for time:
12 OHS, 42.5/30kg
12 Toes to Bar
Rest 2 minutes between rounds

Sunday 31st January 2016

Rest Day,
Come and Say Hi to use at the Get Active Expo

Saturday 30th January 2016

Bring A friend Day

Friday 29th January 2016

Snatch
1RM

Conditioning
5 RFT:
10 Jerks, 70/47.5kg
10 TTB
10 Burpees

Thursday 28th January 2016

Technique Day

Wednesday 27th January 2016

For Time:
30 Thrusters, 42.5/30kg
90 Double unders
20 Thrusters, 42.5/30kg
60 Double unders
10 Thrusters, 42.5/30kg
30 Double unders

Rowing finisher
3 Rounds for time:
40 Calorie Row
4 min Rest
20 Calorie Row
2 min Rest

Tuesday 26th January 2016

No classes today
Instead do the Australia Day Fun Run

Open Box 4:30pm-6pm

Run 5km for time

The Townsville City Council Australia Day Fun Run will be held on Tuesday the 26th of January 2016 starting at 7.00 am.

Dress in Australian theme fancy dress to celebrate Australia Day and possibly win a cash prize.

Registrations begin at 6.00am on the day of the event near Brigadier North Park lower. (5 on the Jezzine Barracks Map)

Download an entry form now and prefill to avoid the rush on the day.

The Run/Walk starts at 7.00am.

The entry fee is a gold coin donation with all proceeds going to the charity Soldier On.

http://www.townsvilleroadrunners.com.au/events/fun-run-series/aus-day-funrun

Monday 25th January 2016

1. Cleans
1RM Squat Clean

2. Conditioning
For time:
2,000m Row
50 Alternating Pistols (25/side)
30 Hang Power Cleans, 100/70kg

3. Gymnastics Conditioning
50 Strict C2B Pull-ups for time

Sunday 24th Jnauary 2016

Rest Day

Saturday 23rd January 2016

“Daniel”
50 Pull-Ups
400 Meter Run
21 Thrusters, 42.5/30kg
800 Meter Run
21 Thrusters, 42.5/30kg
400 Meter Run
50 Pull-Ups

Friday 22nd January 2016

1. Snatch Technique, with Snatch Balances


2. Overhead Squat
3×2

3. Conditioning
21 – 15 – 9:
Deadlifts, 125/82.5kg
Box Jumps, 30/24″

Thursday 21st January 2016

Wednesday 20th January 2016

1. Clean
EMOMx7: 3-position Squat Clean
Pos. 1: From the Pockets
Pos. 2: From the knees
Pos. 3: From the ground

2. Squat
1×1 Back Squat, Heavy
1×10 Back Squat, Heavy
1x1Back Squat, Heavy
1×20 Back Squat, Heavy
1×1 Back Squat, Heavy
1x30Back Squat, Heavy
The goal is to hit a heavy/max lift on each set. After completing your first single there are no more warm up reps between sets – only do six sets. If you miss a lift, note the number of successful reps and move on to the next set. Rest as needed between sets.

Tuesday 19th January 2015

A. EMOMx12:
Odd: 5 C2B Pull ups
Even: 7 Push ups + 9 Box Jumps, 24/20


Conditioning
For time:
15-10-5:
Power Clean, 61/42.5kg
HSPU
Directly into…
15-10-5:
Hang Power Clean, 61/42.5kg
Ring Dip

Monday 18th January 2016

1. Snatch
With a running clock
A. 0:00-4:00
work up to a heavy single Snatch Grip Push Press from a rack
B. 4:00-8:00
work up to a heavy single Snatch Balance from a rack
C. 8:00-12:00
work up to a heavy single hang Squat Snatch
D. 12:00-16:00
work up to a heavy single Squat Snatch
E. 16:00-20:00
work up to a heavy single Front Squat

NOTE: Remember that there is a difference between “Heavy” and”Max”. Max is everything you have – if it’s ugly, it’s ok. Heavy means that it is the highest load we can get without loosing technique or positions. In the slow lifts (Squats, Deads, Presses – and variations) there should never be a miss on “Heavy” days. In the fast lifts (Snatch, Clean, Jerk – and variations), there maybe be 1 or 2 misses due to lack of focus, but not because of load. I don’t like to put percentages on “heavy”, but if I had to they would typically be in the low 90% range.

2. Conditioning
Teams of 2:
2 Rounds for time of:
40 Overhead Squats, 52.5/35kg
40 T2B
20 Squat Snatch, 52.5/35kg
20 Bar MU

Sunday 17th January 2016

Rest Day

Saturday 16th January 2016

REMINDER WHOLE LIFE CHALLENGE STARTS TODAY
(Actually Friday nights sleep counts to Saturdays score) Pre-Challenge fitness & body measurements are being taken at CrossFit North Queensland at 7/197 Ingham Road



7am measurements
7:30am -8:30am Fitness tesing/Workout.
Everyone welcome to the Workout, even if not registered for the Challenge

The Inital day is FREE for Challenge Participants so come along even if are planning to sign up but haven't yet.

You can use this link to sign up and Join the official Whole lifer Challenge Team http://www.whole.lc/wlcny16/pt/cfnq

CrossFit WOD
AMRAP in 11minutes
Run 800m
75 Squats
50 Situps
25 Pushups
Max Pullups in time that’s left

Friday 15th January 2016

1. Snatch
EMOMx5: 5 TnG Squat Snatches, across

2. Conditioning
5 Rds:
25 Cal Row
12 1-arm alternating DB Snatch, 30/22.5kg (6/side)
3 Rope Climbs

Thursday 14th January 2016

Handstand pushups , musclups and rope climbs

Wednesday 13th January 2016

EMOM x24
Min 1:High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
Min 2:High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
Min 3 High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Min 4 Rest

Goal is to build in weight after each rest interval
High Hang is from the pockets
Hang is from above the knee


WOD
48-30-18 reps for time of:
Double unders
Push ups

Tuesday 12th January 2016

1. Lower Body Pull
3×10 Good Mornings

2. Conditioning
“Jackie”
1,000m Row
50 Thrusters, 45#
30 Pull ups

Monday 11th January 2016

1. Conditioning
“Power Drill”
5 Rounds:
5 Handstand Pushups
10 Power Clean, 61/42.5kg
15 Burpees
20 Kettlebell Swings, 24/16
25 Wallball Shots, 20/14
3 Minute Rest

Sunday 10th January 2016

Rest Day

Saturday 9th January 2016

EMOM x 10 min
Minute 1: Box Jumps
Minute 2: Burpees

Conditioning
10 Clean & Jerks 61/42.5kg
Run 400m

Friday 8th January 2016

1. Conditioning
“Fight Gone Bad”
3 Rounds for max reps
1:00 Wall Balls, 20/14
1:00 SDHP, 75/55
1:00 BJ, 20
1:00 Push Press, 75/55
1:00 Row for calories
1:00 Rest

Saturday 9th January 2016

Keen to give crossFit a go, come join us at 7:30am

Book your spot now via http://crossfitnq.com.au/join/free/

And if your ready to jump in Feet First ,Our 2 hour Express Introductory Workshop is 10-12 noon, 5 spots left. email crossfitnq@gmail.com to register for your spot, Cost is just $85 and includes 2 hour workshop plus a bonus 1 week CrossFit NQ Ultimate membership http://crossfitnq.com.au/join/buy-memberships/

Thursday 7th January 2016

NOTE TO ALL ATHLETES: This is a scheduled “back-off” week. Every 3-4 weeks we lower the volume for a number of reasons that will benefit performance in the long run. I know you are motivated, and want to do more. The question is… are you smart enough to trust the process?

Bulletproof Shoulders routine

Toes to bar skill and drills

Tabata finisher

Wednesday 6th January 2016

NOTE TO ALL ATHLETES: This is a scheduled “back-off” week. Every 4 weeks we lower the volume for a number of reasons that will benefit performance in the long run. I know you are motivated, and want to do more. The question is… are you smart enough to trust the process?


1. Squat
Build to a heavy set of 3 Front Squats

2. Conditioning
EMOMx12
4 rounds of:
Min 1: 7 Front Squats, 100/70 – no rack
Min 2: 70 Double Unders
Min 3: 7-10 Strict C2B Pull ups

Tuesday 5th January 2016

NOTE TO ALL ATHLETES: This is a scheduled “back-off” week. Every 3-4 weeks we lower the volume for a number of reasons that will benefit performance in the long run. I know you are motivated, and want to do more. The question is… are you smart enough to trust the process?

1. Conditioning
4 Rounds:
7 Clean and Jerks (85/61kg)
14 Toes to Bar
21 Box Jumps (24/20)

2. Rowing
10 Rounds: 1:00 on / 1:00 off

Monday 4th January 2016

NOTE TO ALL ATHLETES: This is a scheduled “back-off” week. Yes we know its the start of the year. Every 4 weeks we lower the volume for a number of reasons that will benefit performance in the long run. I know you are motivated, and want to do more. The question is… are you smart enough to trust the process?

1. Snatch skills


2. Conditioning
21 Power Snatch, 61/42.5kg
21 Burpees over Bar
15 OHS, 61/42.5kg
15 Burpees over Bar
9 Squat Snatches, 61/42.5kg
9 Burpees over Bar

Please watch and learn the routine below, you will see it alot, well at least twice a week ;) . You should be able to work on it at home if you miss out on doing in during classes.

Sunday 3rd January 2016

REST DAY

Saturday 2nd January 2016

Meet at the Beach Volley ball nets on The Strand of a 7:30am start and we will play a few sets of "Hoover ball" . Everyone welcome and no charge so even if your been to your three sessions or membership has lapped COME! Let's start the year off with as many of us together as possible . Feel free to bring the kids /family. Afterwards we shall go hit up a cafe or juice bar for breakfast

Friday 1st January 2016

No Class today
So get outside and enjoy nature, go for a walk , run, bike ride or a swim. Don't do it for time, just do it for the simple pleasure of activity.

HAPPY NEW YEAR