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.
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.
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.
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.
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.
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.
Saturday, August 26, 2017
Friday, August 25, 2017
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.
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.
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.
30-inch box jumps
GHD sit-ups
Post time to comments.
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.
400-m run
15 left-arm kettlebell snatches, 1 pood
15 right-arm kettlebell snatches, 1 pood
Post time 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.
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.
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
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**
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**
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.
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.
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.
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.
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.
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.
Saturday, August 05, 2017
Friday, August 04, 2017
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.
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”
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”
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