Thursday, December 29, 2016

Wednesday, December 28, 2016

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

Thursday, December 22, 2016

Wednesday, December 21, 2016

Tuesday, December 20, 2016

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

Thursday, December 15, 2016

Wednesday, December 14, 2016

Thursday 15th December 2016

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

Tuesday, December 13, 2016

Sunday, December 11, 2016

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

Thursday, December 01, 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




Wednesday, November 30, 2016

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

Tuesday, November 29, 2016

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


Monday, November 28, 2016

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

Sunday, November 27, 2016

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

Thursday, November 24, 2016

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

Wednesday, November 23, 2016

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.

Tuesday, November 22, 2016

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.


Monday, November 21, 2016

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

Sunday, November 20, 2016

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

Thursday, November 17, 2016

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


Wednesday, November 16, 2016

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.

Tuesday, November 15, 2016

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

Monday, November 14, 2016

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




Sunday, November 13, 2016

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

Sunday, November 06, 2016

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

Thursday, November 03, 2016

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

Wednesday, November 02, 2016

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,

Tuesday, November 01, 2016

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.

Monday, October 31, 2016

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.

Sunday, October 30, 2016

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

Thursday, October 27, 2016

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

Wednesday, October 26, 2016

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#


Tuesday, October 25, 2016

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

Monday, October 24, 2016

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

Sunday, October 23, 2016

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

Thursday, October 20, 2016

Friday 21st October 2016

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

Rower
20 min , for meters

Wednesday, October 19, 2016

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

Tuesday, October 18, 2016

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

Monday, October 17, 2016

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.

Thursday, October 13, 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.


Wednesday, October 12, 2016

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

Tuesday, October 11, 2016

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.

Monday, October 10, 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


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


Thursday, October 06, 2016

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.

Wednesday, October 05, 2016

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

Tuesday, October 04, 2016

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.

Thursday, September 29, 2016

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

Wednesday, September 28, 2016

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

Tuesday, September 27, 2016

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

Monday, September 26, 2016

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


Sunday, September 25, 2016

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.

Thursday, September 22, 2016

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

Wednesday, September 21, 2016

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,

Tuesday, September 20, 2016

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”


Monday, September 19, 2016

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.


Sunday, September 18, 2016

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

Tuesday, September 13, 2016

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

Monday, September 12, 2016

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

Thursday, September 08, 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.

Wednesday, September 07, 2016

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.

Tuesday, September 06, 2016

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

Monday, September 05, 2016

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

Sunday, September 04, 2016

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.

Thursday, August 25, 2016

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.

Wednesday, August 24, 2016

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)

Tuesday, August 23, 2016

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.

Monday, August 22, 2016

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


Thursday, August 18, 2016

Friday 19th August 2016

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

Wednesday, August 17, 2016

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.

Tuesday, August 16, 2016

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)

Wednesday, August 10, 2016

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

Tuesday, August 09, 2016

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

Monday, August 08, 2016

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

Sunday, August 07, 2016

Thursday, August 04, 2016

Friday 5th August 2016

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

Wednesday, August 03, 2016

Thursday 4th August 2016

Push Jerk
3 x 5


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


Tuesday, August 02, 2016

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

Monday, August 01, 2016

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, July 25, 2016

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

Wednesday, July 20, 2016

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

Monday, July 18, 2016

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



Sunday, July 17, 2016

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

Tuesday, July 12, 2016

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.

Monday, July 11, 2016

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

Thursday, July 07, 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.

Wednesday, July 06, 2016

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.


Tuesday, July 05, 2016

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.

Monday, July 04, 2016

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.

Wednesday, June 29, 2016

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

Tuesday, June 28, 2016

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

Thursday, June 23, 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

Monday, June 20, 2016

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

Sunday, June 19, 2016

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.

Saturday, June 18, 2016

Thursday, June 16, 2016

Friday 17th June 2016

EMOM 10 min
Clean and Jerk


3 x 500 row.
Rest as needed between efforts

Wednesday, June 15, 2016

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.

Tuesday, June 14, 2016

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

Monday, June 13, 2016

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.

Sunday, June 12, 2016

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

Thursday, June 09, 2016

Wednesday, June 08, 2016

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:

Tuesday, June 07, 2016

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

Monday, June 06, 2016

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

Sunday, June 05, 2016

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

Tuesday, May 31, 2016

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”

Monday, May 30, 2016

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

Wednesday, May 25, 2016

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