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