Thursday, October 19, 2017

Friday 20th October 2017

Deadlifts 3-3-3

Overhead squat 1-1-1-1-1-1-1 reps

Post loads to comments.

Wednesday, October 18, 2017

Thursday 19th October 2017

BAck Squats 3-3-3

5 rounds for time of:
20 wall-ball shots, 20-lb. ball to 10-ft. target
20 sumo deadlift high pulls 35/25kg
20-inch box jumps, 20 reps
20 Push presses, 35/25kg
Row 20 calories
Rest 1 minute

Post time to comments.

Tuesday, October 17, 2017

Wednesday 18th October 2017

Shoulder Press 5-5-5
Pendlay Row 10-10-10

Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
50-ft. broad jump
50-ft. lunge

Post rounds completed to comments.

Monday, October 16, 2017

Tuesday 17th October 2017

15-12-9 reps for time of:
Power cleans 61/42.5kg
Thrusters 61/42.5kg

Post time to comments.

Sunday, October 15, 2017

Monday 16th October 2017

Front Squats 3-3-3

Complete as many rounds as possible in 12 minutes of:
10-cal. bike
15 push-ups
20 single-leg squats, alternating

Post rounds completed to comments.

Thursday, October 12, 2017

Friday 13th October 2017

Deadlifts 3-3-3

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.

Wednesday, October 11, 2017

Thursday 12th October 2017

Back Squats 3-3-3

Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

Men use 24-in. box and deadlift 102.5kg
Women use 20-in. box and deadlift 70kg

Tuesday, October 10, 2017

Wednesday 11th October 2017

Shoulder Press
5-5-5

For time:
1,000-meter row
50 thrusters
30 chest-to-bar pull-ups

Men thruster 20kg
Women thruster 15kg

Monday, October 09, 2017

Tuesday 10th October 2017

For max reps and load:
2 minutes of handstand push-ups
Rest 2 minutes
2 minutes of double-unders
Rest 2 minutes
2 minutes to find 1-rep-max back squat

Post reps completed and load squatted during each interval to comments

Sunday, October 08, 2017

Monday 9th October 2017

Front Squat
3-3-3

WOD
21-15-9 reps for time of:
Single-arm dumbbell snatches
Bar muscle-ups

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Friday, October 06, 2017

Saturday 7th October 2017

Andy

For time, wearing a 20-lb. vest:
25 thrusters, 52.5/35kg
50 box jumps, 24 in.
75 deadlifts, 52.5/35kg
1.5-mile run
75 deadlifts, 52.5/35kg
50 box jumps, 24 in.
25 thrusters, 52.5/30kg

Post time to comments.

Thursday, October 05, 2017

Wednesday, October 04, 2017

Thursday 5th October 2017

Back Squats 3-3-3

WOD
For time:
50 wall-ball shots
15 cleans, 61kg/42.5
50 wall-ball shots
10 cleans, 82.5/61kg
50 wall-ball shots
5 cleans, 102.5/70kg

Men use 20-lb. ball to 10-ft. target
Women use 14-lb. ball to 9-ft. target

Tuesday, October 03, 2017

Wednesday 4th Octobner 2107

Shoulder Press 5-5-5

Pendlay Row 10-10-10

WOD
For time:
120 double-unders
60 chest-to-bar pull-ups
60 hang power snatches
120 double-unders

Men use 95-lb. barbell
Women use 65-lb. barbell

Monday, October 02, 2017

Sunday, October 01, 2017

Monday 2nd October 2017


Front Squat 3-3-3

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

Post loads to comments.

Sunday 1st October 2017

REST DAY

Saturday 30th September 2017

Synchronized Partner WOD
40-30-20-10
Ground to overhead
Plate BUrpees
BOdy Rows
Chest pass
Double unders

Friday 30th September 2017

Strength
Deadlifts 3-3-3

WOD
5 rounds for time of:
60-second L-sit hold
30-cal. row

Each round, accumulate a total of 60 seconds holding the L-sit.

Wednesday, September 27, 2017

Thursday 28th September 2017

BAck Squats 3-3-3-3

Loredo

6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

Post time to comments.

Tuesday, September 26, 2017

Wednesday 27th September 2017

Shoulder Press 5-5-5


For time:
50 hip extensions
15-ft. rope climb, 5 ascents
40 hip extensions
15-ft. rope climb, 4 ascents
30 hip extensions
15-ft. rope climb, 3 ascents
20 hip extensions
15-ft. rope climb, 2 ascents
10 hip extensions
15-ft. rope climb, 1 ascent

Post time to comments.

Sunday, September 24, 2017

Monday 25th September 2017

Front Squats
3-3-3-3


30-20-10 reps for time of:
GHD sit-ups
Toes-to-bars
Wall-ball shots, 20-lb. ball

Post time to comments.

Thursday, September 21, 2017

Friday 22nd September 2017

Deadlift 5-5-5

Hang power clean 3-3-3-3-3-3-3 reps

Post loads to comments.

Wednesday, September 20, 2017

Thursday 21st September 2017

Back Squats 5-5-5

WOD

Emily

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

Post time to comments.

Tuesday, September 19, 2017

Wednesday 20th September 2017

Shoulder press 10-10-10
Pendlay Rows 10-10-10

WOD

7x 2-minute rounds of:
25-cal. row
92.5/65kg jerks, max reps

There is no rest between rounds.

Post total number of jerks completed to comments.

Monday, September 18, 2017

Tuesday 19th September 2017

4 rounds, each for time, of:
800-meter run

Rest as needed between efforts.

Post times for each round to comments.

Sunday, September 17, 2017

Monday 18th September 2017

Front Squats 5-5-5

WOD
Kev

With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 142.5/100kg, each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
16m. partner barbell carry, 142.5/100kg

Post rounds completed to comments.

Friday, September 15, 2017

Saturday 16th September 2017

Kev

With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 142.5/100kg each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
16m partner barbell carry, 142.5/100.

Post rounds completed to comments.

Thursday, September 14, 2017

Friday 15th September 2017

Strength
Deadlifts 5-5-5

21-15-9 reps for time of:
dumbbell squat clean thrusters 22.5/15kg
Pull-ups

Post time to comments.

Tuesday, September 12, 2017

Wednesday 13th September 2017

Strength
Shoulder Press 10-10-10

5 rounds for time of:
Run 400m
30 push-ups

Post time to comments.

Sunday, September 10, 2017

Monday 11th September 2017

Strength
Front Squats 5-5-5

WOD
3 rounds for time of:
15 chest-to-bar pull-ups
20 burpees
15 sumo deadlift high pulls, 42.5/30kg.

Post time to comments.

Friday, September 08, 2017

Saturday 9th September 2017

Fight Gone Bad!

3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 75 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75 lb. (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. After the first 5-minute round, take a 1-minute break 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 1 point.

Add your points and post them to comments.

Thursday, September 07, 2017

Friday 8th September 2017

Strength
Deadlift 5-5-5 ( increase on last weeks load)

WOD
For time:
5 rope climbs, 15-ft. rope
75 thrusters, 35/25kg.
50 dips
5 rope climbs, 15-ft. rope
50 overhead squats, 35/25kg
75 sit-ups
5 rope climbs, 15-ft. rope

Post time to comments.

Thursday 7th September 2017

Tuesday, September 05, 2017

Wednesday 6th September 2017

Strength
Shoulder press
Pendlay Row

Complete as many rounds as possible in 7 minutes of:
5 box jumps, 30 in.
225-lb. cleans, 3 reps

Post rounds completed to comments.

Monday, September 04, 2017

Tuesday 5th September 2017

Handstand practice

Tabata Something Else

Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Sunday, September 03, 2017

Monday 4th September 2017

Strength
Front Squat 5-5-5


Dunn

Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box

On the burpees, jump over the box without touching it.

Post rounds completed to comments.

Thursday, August 31, 2017

Saturday 2nd September 2017

Box Closed today , head out to the Lavarack Open Day to play on the obstical course and/or do a trail run

Friday 1st September 2017

Strength

Deadlift 5-5-5
increase on last weeks loads

WOD
Overhead squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 160805.

Wednesday, August 30, 2017

Thursday 31st August 2017

Strength
Back Squat 5-5-5
Increase on last Thursdays weight if <80/100kg increase by 2.5kg, if >80/100 increase by up to 5kg



5 rounds for time of:
Row 500 meters
15 bench presses,61/42.5kg

Post time to comments.

Tuesday, August 29, 2017

Wednesday 30th August 2017

Strength
Shoulder press 10-10-10

WOD
21-15-9 reps for time of:
Front Squats 82.5/57.5kg
med-ball GHD sit-ups 14lb/10lbs

Post time to comments.

Monday, August 28, 2017

Tuesday 29th August 2017

10 x 2-minute rounds of:
run 200m
Max-rep15/10kg dumbbell power clean and jerks

There is no rest between rounds.

Sunday, August 27, 2017

Monday 28th August 2017

Strength
Front Squats 5-5-5
Increase weights from last week (21.8.17) depending on weight lifted <80 - 100kg = 2.5kg increase < 80-100kg = 5kg increase

WOD
Back squat 3-3-3-3-3 reps
Compare to 170314 done March 31st 2017

Post loads to comments.

Wednesday, August 23, 2017

Thursday 24th August 2017

4 rounds for time of:
25 push presses, 42.5/30kg
50-cal. row
100 double-unders

Post time to comments.

Tuesday, August 22, 2017

Monday, August 21, 2017

Tuesday 22nd August 2017

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

OR

Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Post your choice of girl and rounds completed to comments.

Sunday, August 20, 2017

Monday 21st August 2017

40-30-20-10 reps for time of:
30-inch box jumps
GHD sit-ups

Post time to comments.

Sunday 20th August 2017

Rest Day

Saturday 19th August 2017

5 rounds for time of:
400-m run
15 left-arm kettlebell snatches, 1 pood
15 right-arm kettlebell snatches, 1 pood

Post time to comments.

Friday 18th August 2017

Deadlift 7-7-7-7-7-7-7 reps

Post loads to comments.

Thursday 17th August 2017

Workout 17.5

10 rounds for time of:
9 thrusters
35 double-unders

Men use 95 lb.
Women use 65 lb.

Post rounds/reps completed to comments.

Tuesday, August 15, 2017

Wednesday 16th August 2017

CrossFit Games Triple-G Chipper

For time:
100 pull-ups
80 GHD sit-ups
60 single-leg squats, alternating
40-cal. row
20 push presses, 45kg / 30kg. dumbbell

Post time to comments.

Monday, August 14, 2017

Tuesday 15th August 2017

Amanda .45

13-11-9-7-5 reps for time of:
Muscle-ups
Squat snatches

Men use 61kg barbell
Women use 42.5kg barbell

Sunday, August 13, 2017

Saturday, August 12, 2017

Sunday 13th August 2017

REST DAY, Come watch the second Day of Allstars

We would love those not competing to come and support all the teams and Crossfit community in general. Spectator entry is $5 per day.

PARKING
Access can be gained to the arena from Mirindo Drive, Kirwan – Ryan catholic College Sports Hall.
**Saturday morning there will be a large funeral and security will be placed at the entrance to the Community Centre. Can evberyone please park on the streets or in the car park across the road at the Mary Mackillop Centre**
**Also please be aware that Police may be around so please don’t park illegally**

Thursday, August 10, 2017

Saturday 12th August 2017

Just a reminder . No class Saturday due to all Coaches being out at the Allstar Affiliate Series. Team CFNQ Red and CFNQ Grey are in Wave one, heats 1 & 2 and will kick off at 7am .
We would love those not competing to come and support all the teams and Crossfit community in general. Spectator entry is $5 per day.

PARKING
Access can be gained to the arena from Mirindo Drive, Kirwan – Ryan catholic College Sports Hall.
**Saturday morning there will be a large funeral and security will be placed at the entrance to the Community Centre. Can evberyone please park on the streets or in the car park across the road at the Mary Mackillop Centre**
**Also please be aware that Police may be around so please don’t park illegally**

Friday 11th August 2017

4 rounds for time of:
500-meter row
15 handstand push-ups
1 rope climb “double-up”, 15-ft. rope

Do handstand push-ups on parallettes. A “double-up” is a two-round trip from seated with only “touch-and-go” between ascents.

Post time to comments.

Thursday 10th August 2017

Front squat 5-5-5-5-5 reps

Post loads to comments.

Tuesday, August 08, 2017

Wednesday 9th August 2017

3 rounds for time of:
1,200-m run
20 L pull-ups
30 hip extensions, holding a 10/5kg plate

Post time to comments.

Monday, August 07, 2017

Tuesday 8th August 2017

5 rounds for time of:
200-meter farmers carry
20 deficit push-ups, hands on dumbbells
10 push jerks

Use 27.5/20kg dumbbells for the farmers carry and push jerks.

Post time to comments.

Sunday, August 06, 2017

Monday 7th August 2017

Complete as much as possible in 12 minutes of:
1 weighted muscle-up
5 medicine-ball cleans
2 weighted muscle-ups
10 medicine-ball cleans
3 weighted muscle-ups
15 medicine-ball cleans
4 weighted muscle-ups
20 medicine-ball cleans

Etc., adding one muscle-up and 5 med-ball cleans each round.

Use a 20-lb/14lb ball for both exercises.

Post reps completed to comments.

Thursday, August 03, 2017

Friday 4th August 2017

Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats, 61/42.5kg

Post rounds completed to comments.

Wednesday, August 02, 2017

Tuesday, August 01, 2017

Wednesday 2nd August 2017

Strength
Build to a max of the complex:

1 Clean + 3 Front squats

Then
2 min AMRAP hang Squat Clean 60/40kg

AMRAP in 6 Minutes of:

6-8-10-12-14-16 etc.
Shoulder to overhead 50 / 30 kg
Run 25 m
Box jump overs 20”

Monday, July 31, 2017

Tuesday 1st August 2017

Complete as many rounds as possible in 15 minutes of:
30 squats
20 handstand push-ups
10 deadlifts, 225 lb.

Post rounds completed to comments.

Sunday, July 30, 2017

Monday 31st July 2017

4 rounds for time of:
25 GHD sit-ups
15-ft. rope climb, 3 ascents
400-meter run

Post time to comments.

Sunday 30th July 2017

Rest Day

Saturday 29th July 2017

"Partners in Crime"
MMMFFF
Everyone is on deck for the final workout where executing work in time with a partner is paramount to get to the end of this one where some gymnastic skill will be tested.
For time: (16 min cap)
40 Synchronised Thrusters 60 / 40 kg
30 Synchronised Burpees over the bar
30 Synchronised Clean and jerks 60 / 40 kg
30 Synchronised Burpees over the bar
20 Synchronised Squat snatches 60 / 40 kg
Athlete 1 - 12 Bar muscle ups
Athlete 2 - 10 Bar muscle ups
Athlete 3 - 8 Bar muscle ups
Athlete 4 - 6 Bar muscle ups
Athlete 5 - 4 Bar muscle ups
Athlete 6 - 2 Bar muscle ups

Friday 28th July 2017

Snatch balance 1-1-1-1-1-1-1 reps

Wednesday, July 26, 2017

Thursday 27th July 2017

For time:
50 jumping alternating lunges, 50 steps
50 pull-ups
50 push presses, 42.5/30kg
50 hip extensions
50 burpees

Post time to comments.

Tuesday, July 25, 2017

Wednesday 26th July 2017

27-21-15-9 reps for time of:
Squat cleans 42.5/30kg
Ring dips

Post time to comments.

Monday, July 24, 2017

Tuesday 25th July 2017

For time:
50 box jumps, 30-in/24' box
50 kettlebell swings, 2 pood
50 knees-to-elbows
50 wall-ball shots, 30-lb/20lb. ball
50 burpees

Post time to comments.

Sunday, July 23, 2017

Monday 24th July 2017

Hang power clean 1-1-1-1-1 reps
Hang power snatch 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Post loads to comments.

Thursday, July 20, 2017

Friday 21st July 2017

For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders

Post time to comments.

Wednesday, July 19, 2017

Thursday 20th July 2017

AM session

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each rep.

Post loads to comments.

PM Sessions = Strongman

Tuesday, July 18, 2017

Wednesday 19th July 2017

Dallas 5

5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 80/55kg
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 17.5/12.5 dumbbell
Then, 5 minutes of:
7 snatches, 35/25kg
7 push-ups
Then, 5 minutes of:
Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

Post reps for each station to comments.

Monday, July 17, 2017

Tuesday 18th July 2017

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including eighth rest.

Sunday, July 16, 2017

Monday 17th July 2017

Whole Life Challenge WOD #2
11 min AMRAP
Run 800m
75 Squats
50 Situps
25 Pushup
Max Burpees in remaining time

Then

Bench press 3-3-3-3-3 reps

Post loads to comments.

Thursday, July 13, 2017

Friday 14th July 2017

Rich

For time:
13 squat snatches, 70/55kg
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 70/55kg

Post time to comments.

Wednesday, July 12, 2017

Thursday 13th Jul;y 2017

For time:
100 hip-back extensions

Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.

Post time to comments.

Tuesday, July 11, 2017

Wednesday 12th July 2017

Strength Build to max weight of complex 1 Clean 3 Front Squats

WOD
16 min Time Cap

40 Thrusters 60 / 40 kg
30 Burpees over the bar
30 Clean and jerks 60 / 40 kg
30 Burpees over the bar
20 Squat snatches 60 / 40 kg

Max Bar muscle up in remaining time

Scaled Loads 40/30kg and Chest to Bar Pullups

Monday, July 10, 2017

Tuesday 11th July 2017

Barbara

5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely three minutes between rounds.

Post times to comments.

Thursday, July 06, 2017

Friday 7th July 2017

Complete as many rounds as possible in 12 minutes of:
9 dumbbell deadlifts,27.5/20kg
6 burpees
3 dumbbell power cleans, 27.5/20kg

Post rounds completed to comments.

Wednesday, July 05, 2017

Thursday 6th July 2017

Complete as many rounds as possible in 20 minutes of:
10 L pull-ups
10 handstand push-ups
20 hip extensions

Post rounds completed to comments.

Tuesday, July 04, 2017

Monday, July 03, 2017

Tuesday 4th July 2017

Complete as many rounds as possible in 45 minutes of:
Run 800 meters
10 deadlifts, 142.5/100kg
Run 800 meters
50 sit-ups

Post rounds completed to comments.

Saturday, July 01, 2017

Monday 3rd July 2017

Townsvill Show holiday today
No 5:30am class 9:30 and 5:30pm class are on
As is 6:45pm Beginners Course

3 rounds for time of:
15-cal. row
12 power snatches, 42.5/30kg
9 burpees

Post time to comments.

Sunday 2nd July 2017

REST DAY

Saturday 1st July 2017

DT

5 rounds for time of:
12 deadlifts, 70/50kg
9 hang power cleans,70/50kg
6 push jerks, 70/50kg

Post time to comments.

Friday 30th June 2017

5 rounds for time of:
25 wall-ball shots, 20-lb. ball to 10-ft. target
30 pull-ups

Post time to comments.

Thursday 29th June 2017

Tabata squats holding a 20/15kg. plate
Weighted dip 3-3-3-3 reps

Post Tabata score and dip loads to comments.

Tuesday, June 27, 2017

Wednesday 28th June 2017

3 rounds for time of:
30 kettlebell swings, 1.5 pood/1 pood
20 triple-unders
Run 400 meters

Post time to comments.

Monday, June 26, 2017

Tuesday 27th June 2017

Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Try to increase the load on each of the fifteen reps.

Post loads to comments.

Sunday, June 25, 2017

Monday 26th June 2017

Scotty

Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 142.5/100 kg
18 wall-ball shots, 20-lb/14lbs. ball
17 burpees, over the bar

Post rounds completed to comments.

Friday, June 23, 2017

Thursday, June 22, 2017

Friday 23rd June 2017

In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 22.5/15kgdumbbell snatches
2 minutes of double-unders
2 minutes of 22.5/15kg dumbbell snatches
3 minutes of double-unders
3 minutes of22.5/15kg dumbbell snatches

Post reps for each set to comments.

Wednesday, June 21, 2017

Thrusday 22nd June 2017

5 attempts at each of the following:
Broad jump 15m in as few jumps as possible
3 pull-ups as slow as possible
Max set of strict freestanding handstand push-ups
Rest as needed between attempts.

Post lowest number of jumps, longest pull-up time, and reps of handstand push-ups to comments.

Tuesday, June 20, 2017

Wednesday 21st June 2017

4 rounds for time of:
30 push-ups
20 rep front squats, 52.5/35kg
20 . push presses, 52.5/35kg
30 GHD sit-ups

Post time to comments.

Monday, June 19, 2017

Tuesday 20th June 2017

5 rounds for reps of:
1 minute of box jumps, 24-in/20in. box
1 minute of wall-ball shots, 20-lb/14lb. ball
1 minute of rowing (calories)

Rest 1 minute

Post total reps completed to comments.

Sunday 25th June 2017

REST DAY

Sunday, June 18, 2017

Monday 19th June 2017

Back squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 21/2/2017 (170205)

Thursday, June 15, 2017

Friday 16th June 2017

10 x 1-minute rounds of:
3 thrusters, 82.5kg/57.5kg
60m shuttle sprint (5m, 10m, 15m)
Max reps of chest-to-bar pull-ups

Rest 2 minutes between rounds.

Post number of pull-ups completed each round to comments.

Tuesday, June 13, 2017

Wednesday 14th June 2017

21-15-9 reps for time of:
Hang squat cleans, 22.5kg/15 kg dumbbells
Handstand push-ups

Monday, June 12, 2017

Tuesday 13th June 2017

5 rounds for reps of:
1 minute of sumo deadlift high pulls 35/25kg
1 minute of push presses 35/25kg
1 minute of rowing

Rest 1 minute

Post total reps completed to comments.

Sunday, June 11, 2017

Monday 12th June 2017

Double Grace

For time:
60 clean and jerk, 61/42.5kg

Post time to comments.

Thursday, June 08, 2017

Friday 9th June 2017

10 x 200-meter sprints

Rest as needed between efforts.

Post best and worst times to comments.

Wednesday, June 07, 2017

Thursday 8th June 2017

15-12-9 reps for time of:
Double body-weight deadlifts
3/4 body-weight shoulder presses

Post time to comments.

Tuesday, June 06, 2017

Wednesday 7th June 2017

Pat

Wearing a 20-lb. vest, 6 rounds for time:
25 pull-ups
15m front-rack lunge, 34/25kg
25 push-ups
15m. front-rack lunge, 35/25kg

Post time to comments.

Monday, June 05, 2017

Tuesday 6th June 9017

2017 Regional Event 6

For time:
30-cal. bike
20 burpee box jump-overs
10 odd-object cleans

Men use a 30-in. box
Women use a 24-in. box

Find a sandbag, medicine ball or other heavy odd object for the cleans.

Post time to comments.

Sunday, June 04, 2017

Monday 5th June 2017

Robbie

Complete as many rounds as possible in 25 minutes of:
8 freestanding handstand push-ups
15-foot L-sit rope climb, 1 ascent

Post rounds completed to comments.

Thursday, June 01, 2017

Friday June 2nd 2017


3 rounds for time of:
20 one-legged squats with a 20kg/15kg dumbbell, alternating
30 GHD sit-ups

Post time to comments.

Wednesday, May 31, 2017

Thursday 1st June 2017

2017 Regional Event 5

21-15-9 reps for time of:
Muscle-ups
Single-arm overhead squats

Men use an 35kg dumbbell
Women use a 25kg dumbbell

Post time to comments.

Tuesday, May 30, 2017

Wednesday 31st May 2017

Hang squat clean 3-3-3 reps
Front squat 3-3-3 reps
Split jerk 3-3-3 reps

Post loads to comments.

Monday, May 29, 2017

Tuesday 30th May 2017

3 rounds for time of:
Row 250 meters
12 squat snatches,30/20kg
21 push-ups

Post time to comments.

Sunday, May 28, 2017

Monday 29th May 2017

2017 Regional Event 4

For time:
18m handstand walk
10 toes-to-bars
10 double kettlebell deadlifts
18 m handstand walk
12 toes-to-bars
12 double kettlebell deadlifts
18m. handstand walk
14 toes-to-bars
14 double kettlebell deadlifts
18m. handstand walk
16 toes-to-bars
16 double kettlebell deadlifts

Kettlebells should be heavy. If you don’t have heavy kettlebells or dumbbells, use 2 barbells.

Men use two 70kg kettlebells
Women use two 48kg kettlebells
Time cap 11minutes
Post time to

Friday, May 26, 2017

Saturday 27th May 2017

2017 Regional Event 1

For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats

Men wear a 20-lb. vest
Women wear a 14-lb. vest

Post time to comments.

Thursday, May 25, 2017

Friday 26th May 2017


Row 1,000 meters

after appropriate rest

Complete as many reps as possible in 20 minutes of:
Run 400 meters
Max rep body-weight overhead squats

Post number of overhead squats completed each round to comments.





Wednesday, May 24, 2017

Thursday 25th May 2017

2017 Regional Event 3

For time:
30m . dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
30m dumbbell overhead walking lunge

Men use an 35kg dumbbell and 30-lb. ball
Women use a 25kg dumbbell and 20-lb. ball

Tuesday, May 23, 2017

Wednesday 24th May 2017

Sumo deadlift 5-5-5-5-5 reps
Bench press 5-5-5-5-5 reps

Post loads to comments.

Monday, May 22, 2017

Tuesday 23rd May 2017

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

Post rounds completed to comments.

Sunday, May 21, 2017

Monday 29th May 2017

2017 Regional Event 4

For time:
18m handstand walk
10 toes-to-bars
10 double kettlebell deadlifts
18m handstand walk
12 toes-to-bars
12 double kettlebell deadlifts
18m handstand walk
14 toes-to-bars
14 double kettlebell deadlifts
18m handstand walk
16 toes-to-bars
16 double kettlebell deadlifts

Kettlebells should be heavy. If you don’t have heavy kettlebells or dumbbells, use 2 barbells.

Post time to comments.

Monday 22nd May 2017

2017 Regional Event 2

21-15-9 reps for time of:
Dumbbell snatches
Ring dips

Men use an 35kg. dumbbell
Women use a 25kg dumbbell

Friday, May 19, 2017

Saturday 20th May 2017

For time:
150 single-unders
20 bar muscle-ups
10 squat cleans, 52.5/35kg
150 single-unders
15 bar muscle-ups
15 squat cleans, 52.5/35kg
150 single-unders
10 bar muscle-ups
20 squat cleans, 52.5/35kg
150 single-unders

Post time to comments.

Thursday, May 18, 2017

Friday 19th May 2017

Complete as many rounds as possible in 12 minutes of:
Run 200 meters
15m handstand walk
30-second handstand hold

Post rounds completed to comments.

Wednesday, May 17, 2017

Thursday 18th May 2017

Quarter Gone Bad

5 rounds for total reps of:
61/42.5kg thrusters, 15 seconds
Rest 45 seconds
22.5/15kg weighted pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds

Post total reps for all five rounds to comments.

Tuesday, May 16, 2017

Wednesday 17th May 2017

50-40-30-20-10 reps for time of:
Wall-ball shots, 20-lb. ball
Box jumps, 24-in. box

Post time to comments.

Monday, May 15, 2017

Tuesday 16th May 2017

For time:
15 push presses
5 rope ascents
12 push presses
4 rope ascents
9 push presses
3 rope ascents
6 push presses
2 rope ascents
3 push presses
1 rope ascent

Use ¾ body weight for push presses and climb a 15-ft. rope.

Post time to comments.

Thursday, May 11, 2017

Friday 12th May 2017

Miron

5 rounds for time of:
800-meter run
23 back squats, ¾ body weight
13 deadlifts, 1 ½ body weight

Post time to comments.

Wednesday, May 10, 2017

Thursday 11th May 2017

Complete as many rounds as possible in 20 minutes of:
10 dumbbell squat cleans, 20/15kg
15 pull-ups
20 box jumps

Post rounds completed to comments.

Tuesday, May 09, 2017

Monday, May 08, 2017

Tuesday 9th May 2017

Annie

50-40-30-20 and 10-rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Sunday, May 07, 2017

Monday 8th May 2017

AGOQ Workout 4

2 rounds for time:
10 deadlifts, 142.5/115
20 deficit handstand push-ups, 4.5-in. deficit
30 front squats,42.5/30kg

Post time to comments.

Over 55
Men deadlift 115kg., use no deficit on HSPU and squat 35kg.
Women deadlift 80kg., use no deficit on HSPU and squat 25kg

Sunday 7th May 2017

REST DAY

Sunday 7th May 2017

Saturday 6th May 2017

Friday 5th May 2017

AGOQ Workout 3

21-15-9 reps for time of:
Shoulder-to-overheads, 135 lb.61/42.5kg

Post time to comments.

Thursday 4th May 2017

AGOQ Workout 2

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.

Wednesday 3rd May 2017

AGOQ Workout 1

For time:
100 dumbbell snatches
80-cal. row
60 bar-facing burpees
40 muscle-ups

Men use 22.5kg dumbbell
Women use 15kg dumbbell

Tuesday 2nd May 2017

Snatch 3-3-3-3-3 reps

Post loads to comments.

Monday May 1st 2017

For time:
15 thrusters, 15 reps 61/42.5kg
21 sumo deadlift high pulls,61/43.5kg
12 thrusters, 12 reps 61/43.5kg
15 sumo deadlift high pulls,61/43.5kg
9 thrusters, 61/43.5kg
9 sumo deadlift high pulls,61/43.5kg

Post time to comments.

Friday, April 28, 2017

Saturday 29th April 2017

Wes

For time:
Run 800 meters with a 10kg. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 82.5/57.5kg
Then, run 800 meters with a 10kg plate

Post time to comments.

Thursday, April 27, 2017

Friday 28th April 2017

On the C2 rower, 10 rounds of:
Pull a sub-1:30/500-m pace for as long as possible
Rest 1 minute

Post time maintained each round to comments.

Scale pace time as needed.

Wednesday, April 26, 2017

Tuesday, April 25, 2017

Wednesday 26th April 2017

5 rounds for time of:
4 clean and jerks, 100/70kg
6 bar muscle-ups
12m handstand walk

Post time to comments.

Sunday, April 23, 2017

Tuesday 25th April 2017

ANZAC Day OPENING Hours

No morning classes/sessions
Open Box from 4:30pm
5:30pm WOD session

As is our tradition CFNQ's 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

Monday 24th April 2017

4 rounds for time of:
15 box jumps, 36-inch box
Run 400 meters

Post time to comments.

Sunday 23rd April 2017

REST DAY

Saturday 22nd April 2017

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
15 L pull-ups
15 hip extensions

Post rounds completed to comments.

Friday 21st April 2017

Deadlift 3-3-3-3-3

Thursday 20th April 2017

Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 one-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

Post rounds completed and dumbbell weight to comments.

Wednesday 19th April 2017

6-9-12-9-6 reps for time of:
Burpees over the bar
Front squats 82.5/57.5kg
Chest-to-bar pull-ups

Post time to comments.

Tuesday 18th April 2017

Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups
15 steps shoulder rack walking lunges, 22.5kg /15kg

Post rounds completed to comments.

Monday 17th April 2017

Clean and Jerk 3-3-3-3-3

Finisher
Tabata handstand Holds

Sunday 16th April 2017

Rest Day

Saturday 15th April 2017

Box Closed

Wednesday, April 12, 2017

Thursday 13th April 2017

Amanda

9-7-5 reps for time of:
Muscle-ups
Squat snatches 61/42.5kg

Post time to comments.


Tuesday, April 11, 2017

Wednesday 12th April 2017

5 rounds for time of:
Run 400 meters
21 deadlifts, 82.5/57.5kg

Post time to comments.

Monday, April 10, 2017

Tuesday 11th April 2017

For time:
20-lb. medicine-ball cleans, 50 reps
25 push jerks, 70/50kg
20-lb. medicine-ball cleans, 50 reps

Post time to comments.

Monday 10th April 2017

3 rounds for time:
One minute of 61/42.5kg back squats
Rest one minute
One minute of chest-to-bar pull-ups
Rest one minute
One minute of 61/42.5kg power cleans
Rest one minute

Post total reps completed to comments.

Sunday

Thursday, April 06, 2017

Friday 7th April 2017

Weighted pull-ups 3-3-3-3-3 reps
Row 1,000 meters

Post loads and row time to comments.

Wednesday, April 05, 2017

Thursday 6th April 2017

Liam

For time:
Run 800 meters with a 20/15kg plate
100 toes-to-bars
50 front squats, 70/50kg
10 15-ft. rope climbs,
Run 800 meters with a 20/15kg. plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

Post time to comments.

Tuesday, April 04, 2017

Wednesday 5th April 2017

Midline March

3 rounds for time of:
25 GHD sit-ups
15m handstand walk
15m overhead walking lunge,70/50kg

Post time to comments.

THIS WEEKEND, Sunday April 9th 2017



Still a few places left. email crossfitnq@gmail.com to secure your spot and make payment .
$179 per person or $160 each for two or more family members

Monday, April 03, 2017

Tuesday 4th April 2017

Front squat 3-3-3 reps
Thruster 3-3-3 reps
Push jerk 3-3-3 reps

Post loads to comments.

Monday 3rd May 2017

5 rounds for time of:
10 kettlebell clean and jerks, 1.5 pood each
3 muscle-ups

Post time to comments.

Sunday 2nd April 2017

Rest Day

Saturday 1st April 2017

In teams of Two
For Time:
80 Box Jumps
80 Jumping Pullups
80 Knee To elbows
80 Lunges
80 Back Extentions
80 Wallballs
80 Burpees

Thursday, March 30, 2017

Friday 31st March 2017

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

Thursday 29th MArch

3 Rounds for time of:
3 rope climbs
6 push jerks, 70kg/50kg
12 deadlifts, 70kg/50kg
24 GHD sit-ups
48 wall-ball shots, 20/14llb. ball

Tuesday, March 28, 2017

Wednesday 29th March 2017

For time:
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench presses
Row 2,000 meters
10 body-weight bench presses

Post time to comments.

Monday, March 27, 2017

Tuesday 28th March 2017

Please NOTE if Tonsville is in a Cyclone WARNING ZONE TODAY NO CLASSES till WARNING IS REMOVED
3 rounds for time of:
Run 800 meters
Rest 2 minutes

Sunday, March 26, 2017

Monday 27th March 2017

Workout 17.5

10 rounds for time of:
9 thrusters
35 double-unders

Men use 95 lb.
Women use 65 lb.

Wednesday, March 22, 2017

Friday 24th March 2017

Deadlift 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.

Thursday 23rd March 2017

4 rounds for time of:
15 ring dips
30 GHD sit-ups
Run 400 meters

Post time to comments.

Wednesday 22nd March 2017

3 rounds for time of:
30m handstand walk
30 one-legged squats, alternating

Post time to comments.

Monday, March 20, 2017

Tuesday 21st March 2017

Overhead squat 3-3-3-3-3 reps
Then
11min AMRAP
800m run
75 Air Squats
50 Situps
25 Pushup
Max Burpees

Monday 20th March 2017

Workout 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Post rounds/reps completed to comments and/or submit your score as part of the 2017 Reebok CrossFit Games Open.

Sunday 19th Marh 2017

Rest Day

Saturday 18th March 2017