tag:blogger.com,1999:blog-245988162024-03-07T17:22:22.111+10:00CrossFit North QueenslandThis blog is for provided for CrossFit North Queensland members to follow/prepare for workouts. It’s updated daily. Clicking on the logo below to find other answers
NOTE: The warm up, skills work and cool down are not included. Therefore this blog is not intended as a substitute for qualified coaching.If you like what you see contact CrossFit North Queensland in order to book your fundamentals sessions
For more information give Fiona a call on 0423110175 or email crossfitnq@gmail.comFiCFNQhttp://www.blogger.com/profile/12501778407033545610noreply@blogger.comBlogger3686125tag:blogger.com,1999:blog-24598816.post-88728564198140333452017-11-16T16:00:00.000+10:002017-11-16T16:00:18.115+10:00Friday 17th November 2017Tabata back squats, 42.5kg/30kg.<br />
Rest 1 minute<br />
Tabata L-sit<br />
Rest 1 minute<br />
Tabata ring rows<br />
Rest 1 minute<br />
Tabata handstand hold<br />
Rest 1 minute<br />
Tabata row<br />
<br />
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.<br />
<br />
Post total reps/seconds/calories for each exercise to comments.FiCFNQhttp://www.blogger.com/profile/12501778407033545610noreply@blogger.com0tag:blogger.com,1999:blog-24598816.post-44420869561946379452017-11-15T16:00:00.000+10:002017-11-15T16:00:06.497+10:00Thursday 16th November 2017For time:<br />
30 overhead squats, 52.5/35kg<br />
15 muscle-ups<br />
20 overhead squats, 52.5/35kg<br />
10 muscle-ups<br />
<br />
Post time to comments.FiCFNQhttp://www.blogger.com/profile/12501778407033545610noreply@blogger.com0tag:blogger.com,1999:blog-24598816.post-57937647222072047362017-11-14T16:00:00.000+10:002017-11-14T16:00:19.810+10:00Wednesday 15th November 2017Deadlift 3-3-3-3-3 reps<br />
<br />
Post loads to comments.FiCFNQhttp://www.blogger.com/profile/12501778407033545610noreply@blogger.com0tag:blogger.com,1999:blog-24598816.post-69739380944942008212017-11-13T16:00:00.000+10:002017-11-13T16:00:16.910+10:00Tuesday 14th November 2017Complete as many rounds as possible in 20 minutes of:<br />
20-cal. row<br />
15 dips<br />
10 Turkish get-ups, 22.5/15kg dumbbell<br />
<br />
Post rounds completed to comments.<br />
FiCFNQhttp://www.blogger.com/profile/12501778407033545610noreply@blogger.com0tag:blogger.com,1999:blog-24598816.post-58425320458908315762017-11-12T16:00:00.000+10:002017-11-12T16:00:16.995+10:00Monday 13th November 20173 rounds for time of:<br />
10 Squat snatches,70kg/50kg<br />
20 burpees<br />
<br />
Post time to comments.FiCFNQhttp://www.blogger.com/profile/12501778407033545610noreply@blogger.com0tag:blogger.com,1999:blog-24598816.post-29918657150353739112017-11-11T19:51:00.001+10:002017-11-11T19:51:07.306+10:00Sunday 12th November 2017Rest DayFiCFNQhttp://www.blogger.com/profile/12501778407033545610noreply@blogger.com0tag:blogger.com,1999:blog-24598816.post-75293484448292361902017-11-10T15:37:00.000+10:002017-11-10T15:37:01.206+10:00Saturday 11th November 2017 FiCFNQhttp://www.blogger.com/profile/12501778407033545610noreply@blogger.com0tag:blogger.com,1999:blog-24598816.post-90180870676045025762017-11-09T15:36:00.000+10:002017-11-09T15:36:07.545+10:00Friday 10th November 2017 5 rounds for time of:<br />
30-cal. row<br />
30 GHD sit-ups<br />
<br />
Post time to comments.<br />
FiCFNQhttp://www.blogger.com/profile/12501778407033545610noreply@blogger.com0tag:blogger.com,1999:blog-24598816.post-47854545743333370172017-11-08T15:31:00.000+10:002017-11-08T15:31:07.176+10:00Thursday 9th November 2017 Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps<br />
<br />
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.<br />
<br />
Post loads to comments.FiCFNQhttp://www.blogger.com/profile/12501778407033545610noreply@blogger.com0tag:blogger.com,1999:blog-24598816.post-21227789239413891722017-11-07T15:26:00.000+10:002017-11-07T15:26:02.248+10:00Wednesday 8th November 2017 3x 5-minute rounds for max reps at each station:<br />
From 0:00-2:00, run 400 meters then double-unders<br />
From 2:00-3:00, 15kg/10kg dumbbell push jerks<br />
From 3:00-4:00, pull-ups<br />
From 4:00-5:00, 15kg/10kg dumbbell hang squat cleans<br />
Rest 5 minutes between rounds.<br />
<br />
Post number of reps completed each round to comments.FiCFNQhttp://www.blogger.com/profile/12501778407033545610noreply@blogger.com0tag:blogger.com,1999:blog-24598816.post-23007873303938578842017-11-06T15:19:00.000+10:002017-11-06T15:19:02.952+10:00Tuesday 7th November 2017 Front squat 3-3-3-3-3 reps<br />
<br />
Post loads to comments.<br />
<br />
Compare to 160707.<br />
FiCFNQhttp://www.blogger.com/profile/12501778407033545610noreply@blogger.com0tag:blogger.com,1999:blog-24598816.post-7102567292990670462017-11-05T15:18:00.000+10:002017-11-05T15:18:21.614+10:00Monday 6th November 2017Complete as many rounds as possible in 7 minutes of:<br />
5 sumo deadlift high-pulls, 52.5/35kg<br />
5 strict handstand push-ups<br />
<br />
Post rounds completed to comments.<br />
FiCFNQhttp://www.blogger.com/profile/12501778407033545610noreply@blogger.com0tag:blogger.com,1999:blog-24598816.post-49633746978666706932017-11-05T15:17:00.002+10:002017-11-05T15:17:29.249+10:00Sunday 5th November 2017REST DAYFiCFNQhttp://www.blogger.com/profile/12501778407033545610noreply@blogger.com0tag:blogger.com,1999:blog-24598816.post-59948716137756948662017-11-05T15:17:00.000+10:002017-11-05T15:17:05.451+10:00Saturday 4th November 2017 For time:<br />
400-meter run<br />
100-meter farmers carry, 36/24 kettlebells<br />
800-meter run<br />
100-meter farmers carry, 36/24kg kettlebells<br />
400-meter run<br />
<br />
Post time to comments.<br />
FiCFNQhttp://www.blogger.com/profile/12501778407033545610noreply@blogger.com0tag:blogger.com,1999:blog-24598816.post-36775048606373608472017-11-05T15:16:00.000+10:002017-11-05T15:16:03.107+10:00Friday 3rd November 2017Power clean 10-5-3-1-1-1-3-5-10 reps<br />
<br />
Post loads to comments.<br />
FiCFNQhttp://www.blogger.com/profile/12501778407033545610noreply@blogger.com0tag:blogger.com,1999:blog-24598816.post-88993790955751067142017-11-05T15:15:00.000+10:002017-11-05T15:15:03.234+10:00Thursday 2nd November 2017For time:<br />
60 sit-ups<br />
50 toes-to-bars<br />
40 GHD sit-ups<br />
30 pull-ups<br />
20 strict pull-ups<br />
10 bar muscle-ups<br />
<br />
Post time to comments.<br />
FiCFNQhttp://www.blogger.com/profile/12501778407033545610noreply@blogger.com0tag:blogger.com,1999:blog-24598816.post-48157459223464734972017-11-05T15:14:00.001+10:002017-11-05T15:14:24.005+10:00Wednesday 1st November 20175 rounds for time of:<br />
30-yard weighted lunge, 22.5/15kg dumbbells<br />
60-yard shuttle sprint (5-10-15 yards)<br />
<br />
Post time to comments.<br />
FiCFNQhttp://www.blogger.com/profile/12501778407033545610noreply@blogger.com0tag:blogger.com,1999:blog-24598816.post-85143799871542323662017-11-05T15:13:00.002+10:002017-11-05T15:13:31.972+10:00Tuesday 31st October 2017 Back squat 10-10-10-10-10 reps<br />
<br />
Post loads to comments.FiCFNQhttp://www.blogger.com/profile/12501778407033545610noreply@blogger.com0tag:blogger.com,1999:blog-24598816.post-650862146834477922017-11-05T15:10:00.002+10:002017-11-05T15:10:32.449+10:00Monday 30th October 2017For time:<br />
60 push-ups<br />
50 dips<br />
40 handstand push-ups<br />
30 bench presses, 155 lb.<br />
20 jerks, 155 lb.<br />
10 push presses, 155 lb.<br />
<br />
Post time to comments.<br />
FiCFNQhttp://www.blogger.com/profile/12501778407033545610noreply@blogger.com0tag:blogger.com,1999:blog-24598816.post-74718694455621914142017-11-05T15:09:00.003+10:002017-11-05T15:09:46.782+10:00Sunday 29th October 2017 REST DAY FiCFNQhttp://www.blogger.com/profile/12501778407033545610noreply@blogger.com0tag:blogger.com,1999:blog-24598816.post-30992029392549815622017-11-05T15:09:00.001+10:002017-11-05T15:09:21.225+10:00Saturday 28th October 2017 FiCFNQhttp://www.blogger.com/profile/12501778407033545610noreply@blogger.com0tag:blogger.com,1999:blog-24598816.post-2515121345275242072017-10-26T16:00:00.000+10:002017-10-26T16:00:11.071+10:00Friday 27th October 2017<br />
<br />
Complete as many rounds as possible in 20 minutes of:<br />
15 burpees<br />
30-calorie row<br />
<br />
Post rounds completed to comments.<br />
FiCFNQhttp://www.blogger.com/profile/12501778407033545610noreply@blogger.com0tag:blogger.com,1999:blog-24598816.post-25144199390435769062017-10-25T16:00:00.000+10:002017-10-25T16:00:00.196+10:00Thursday 26th October 2017 <br />
<br />
For time:<br />
15-foot L-sit rope climb, 4 ascents<br />
15-foot legless rope climb, 8 ascents<br />
15-foot rope climb, 12 ascents<br />
<br />
Post time to comments.<br />
<br />
Compare to 151031.<br />
<br />
<br />
<br />
<br />
FiCFNQhttp://www.blogger.com/profile/12501778407033545610noreply@blogger.com0tag:blogger.com,1999:blog-24598816.post-57048576103198122492017-10-24T16:00:00.000+10:002017-10-24T16:00:00.290+10:00Wednesday 25th October 2017Shoulder Press 3-3-3<br />
<br />
For time:<br />
60 single-leg squats, alternating<br />
50 wall-ball shots, 20-lb. ball<br />
40 box jumps, 24-in. box<br />
30 deadlifts, 82.5/57.5kg<br />
20 power cleans, 82.5/57.5kg<br />
10 front squats, 82.5/57.5kg<br />
<br />
Post time to comments.<br />
FiCFNQhttp://www.blogger.com/profile/12501778407033545610noreply@blogger.com0tag:blogger.com,1999:blog-24598816.post-1623574962550240802017-10-23T16:00:00.000+10:002017-10-23T16:00:01.836+10:00Tuesday 24th October 2017 5 rounds for time of:<br />
25 kettlebell swings, 2 pood<br />
25 GHD sit-ups<br />
25 back extensions<br />
25 knees-to-elbows<br />
<br />
Post time to comments.<br />
<br />
Compare to 150719.FiCFNQhttp://www.blogger.com/profile/12501778407033545610noreply@blogger.com0