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”
Tuesday, May 31, 2016
Monday, May 30, 2016
Tuesday 31st May 2016
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
15-ft. rope climbs, 3 ascents
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
Back Squat 1
Shoulder Press 1
Deadlift 1
Or
Powerlifting Total
Back Squat 1
Bench Press 1
Deadlift 1
Saturday, May 28, 2016
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.
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
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
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
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
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
Sunday, May 22, 2016
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
We will be focusing on Movement and technique rather than intensity.
Come prepared for rope climbs and snatch work
Friday, May 20, 2016
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.
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.
Thursday, May 19, 2016
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.
2 reps.
Increase last weeks’ load buy 1-2.5kg
"Jackie"
1000 meter row
50 Thruster, 20kg
30 pull-ups
Post time to comments.
Wednesday, May 18, 2016
Tuesday, May 17, 2016
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.
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.
Sunday, May 15, 2016
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.
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
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
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
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
Thursday, May 12, 2016
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.
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.
Wednesday, May 11, 2016
Tuesday, May 10, 2016
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
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
Monday, May 09, 2016
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
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
Sunday, May 08, 2016
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.
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.
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
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
Thursday, May 05, 2016
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
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
Wednesday, May 04, 2016
Tuesday, May 03, 2016
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.
Monday, May 02, 2016
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.
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.
Sunday, May 01, 2016
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
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
Saturday 30th April 2016
In a Pair
20 Min AMRAP
50 Wallballs
300m famers carry
50 alternating Box Jumps
300m tyre flip
20 Min AMRAP
50 Wallballs
300m famers carry
50 alternating Box Jumps
300m tyre flip
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