6 Rounds for time:
12 OHS, 42.5/30kg
12 Toes to Bar
Rest 2 minutes between rounds
Sunday, January 31, 2016
Friday, January 29, 2016
Thursday, January 28, 2016
Wednesday, January 27, 2016
Tuesday, January 26, 2016
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
Sunday, January 24, 2016
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
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
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
Saturday, January 23, 2016
Friday, January 22, 2016
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
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
Thursday, January 21, 2016
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″
2. Overhead Squat
3×2
3. Conditioning
21 – 15 – 9:
Deadlifts, 125/82.5kg
Box Jumps, 30/24″
Wednesday, January 20, 2016
Tuesday, January 19, 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.
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.
Monday, January 18, 2016
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
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
Sunday, January 17, 2016
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
Thursday, January 14, 2016
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
(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
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
Wednesday, January 13, 2016
Tuesday, January 12, 2016
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
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
Monday, January 11, 2016
Tuesday 12th January 2016
1. Lower Body Pull
3×10 Good Mornings
2. Conditioning
“Jackie”
1,000m Row
50 Thrusters, 45#
30 Pull ups
3×10 Good Mornings
2. Conditioning
“Jackie”
1,000m Row
50 Thrusters, 45#
30 Pull ups
Sunday, January 10, 2016
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
“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
Saturday 9th January 2016
EMOM x 10 min
Minute 1: Box Jumps
Minute 2: Burpees
Conditioning
10 Clean & Jerks 61/42.5kg
Run 400m
Minute 1: Box Jumps
Minute 2: Burpees
Conditioning
10 Clean & Jerks 61/42.5kg
Run 400m
Thursday, January 07, 2016
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
“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/
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/
Wednesday, January 06, 2016
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
Bulletproof Shoulders routine
Toes to bar skill and drills
Tabata finisher
Tuesday, January 05, 2016
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
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
Monday, January 04, 2016
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
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
Sunday, January 03, 2016
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.
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.
Friday, January 01, 2016
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
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
Subscribe to:
Posts (Atom)