Saturday, April 29, 2017
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.
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.
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.
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
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.
15 box jumps, 36-inch box
Run 400 meters
Post time to comments.
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.
Run 400 meters
15 L pull-ups
15 hip extensions
Post rounds completed to comments.
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.
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.
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.
10 handstand push-ups
15 steps shoulder rack walking lunges, 22.5kg /15kg
Post rounds completed to comments.
Thursday, April 13, 2017
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.
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.
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.
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.
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.
Friday, April 07, 2017
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.
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.
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.
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.
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.
10 kettlebell clean and jerks, 1.5 pood each
3 muscle-ups
Post time to comments.
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
For Time:
80 Box Jumps
80 Jumping Pullups
80 Knee To elbows
80 Lunges
80 Back Extentions
80 Wallballs
80 Burpees
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