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

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

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

Sunday 22nd May 2016

Rest Day

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.

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.

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.

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.

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

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.

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




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




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.

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

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

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.

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

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