CrossFit North Queensland

Tuesday 21st February 2012

2012-02-20T12:15:00.002+10:00

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Monday 20th Febuary 2012

2012-02-19T12:07:00.000+10:00

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Sunday 19th Febuary 2012

2012-02-19T12:06:00.000+10:00

Rest Day

Saturday 18th February 2012

2012-02-17T13:06:00.000+10:00

Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders

Post time to comments.

Friday 17th February 2012

2012-02-16T11:21:00.001+10:00

21-15-9 reps for time of:
Power clean 50 /35kg
Thruster 50/35kg

Thursday 16th February 2012

2012-02-15T19:55:00.001+10:00

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 m Shuttle sprint (5 x 5m)
Rest 90 seconds

Brendan Clarke 17:44, Doug Armstrong 18:06. Post time to comments.

Wednesday 15th February 2012

2012-02-13T11:14:00.001+10:00

Front squat 3-3-3-3-3 reps

Post loads to comments.

Tuesday 14th February

2012-02-13T10:58:00.001+10:00

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

James Hobart 18:18, Dave Hamel 19:13. Post time to comments.

Monday 13th February 2012

2012-02-11T13:27:00.002+10:00

"Erin"

Five rounds for time of:
15 Dumbbells split clean, 20/12.5kg
21 Pull-ups

Post time to comments.

Sunday 12th February 2012

2012-02-11T13:26:00.001+10:00

Rest Day

Have you registred for the open yet???

Saturday 11th February

2012-02-10T19:04:00.004+10:00

Todays WOD (7am) at The Strand Beach Volley Ball nets (Near McKinley St)

It's Time for Hoover Ball.

Friday 10th February 2012

2012-02-09T14:17:00.001+10:00

Five rounds for time of:
Run 800 meters
9 Muscle-ups

Lucas Zepeda 24:39, Russ Greene 25:44. Post time to comments.

Thursday 9th February 2012

2012-02-09T14:16:00.001+10:00

Five rounds for time of:
Run 600 meters
15 Squat clean thruster, 42.5kg/30kg

Post time to comments.

Wednesday 8th February 2012

2012-02-07T12:22:00.003+10:00

Five rounds for time of:
Run 400 meters
21 Deadlift, 85/60kg

Tuesday 7th February 2012

2012-02-05T12:05:00.003+10:00

Complete as many rounds as possible in 15 minutes of:
7 Push press,60/42.5kg
10 Overhead squat,60/42.5kg
15 GHD Sit-ups

Monday 6th February 2012

2012-02-05T11:49:00.001+10:00

"Rahoi"

Complete as many rounds as possible in 12 minutes of:
12 Box Jump, 24"
6 Thruster, 42.5kg
6 Bar-facing burpees

Jenn Jones 9 rounds + 19 reps (20" box, 65lbs).
Post rounds completed to comments

Sunday 5th February 2012

2012-02-05T11:47:00.001+10:00

REST DAY

Saturday 4th february 2012

2012-02-03T11:58:00.001+10:00

Three rounds for time of:
10 Deadlift, 125/87.5kg
50 Double-unders

Chuck Carswell 2:46, Andy Bayles 2:56, Leah Polaski 3:06 (198lbs).
Post time to comments

Friday 3rd Febuary

2012-02-03T09:28:00.003+10:00

Main site rest day.
Catch up on a missed WOD from the last cycle
or work on your Rope climbs and Handstands

Thursday 2nd February 2012

2012-02-01T16:49:00.000+10:00

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments.

Wednesday 1st Febuary 2012

2012-01-31T12:18:00.000+10:00

"Tyler"

Five rounds for time of:
7 Muscle-ups
21 Sumo-deadlift high-pull, 42.5/30kg

Matt DellaValle 11:12, Cara Hipskind 15:26 (65lbs). Post time to comments.

Tuesday 31st January 2012

2012-01-30T21:34:00.001+10:00

Clean and Jerk 1-1-1-1-1-1-1 reps

Monday 30th January 2012

2012-01-29T21:11:00.001+10:00

"Desforges"

Five rounds for time of:
100kg Deadlift, 12 reps
20 Pull-ups
60kg Clean and jerk, 12 reps
20 Knees to elbows

Keith Nelson 36:59. Post time to comments.

Sunday 29th January 2012

2012-01-29T21:10:00.002+10:00

Rest Day

Saturday 28th January 2012

2012-01-27T19:24:00.002+10:00

For time:
50 Back squat, 35/25kg
15 foot Rope climb, 5 ascents
40 Back squat, 35/25kg
15 foot Rope climb, 4 ascents
30 Back squat, 35/25kg
15 foot Rope climb, 3 ascents
20 Back squat, 35/25kg
15 foot Rope climb, 2 ascents
10 Back squat, 35/25kg
15 foot Rope climb, 1 ascents

Ken Cutrer 10:47. Post time to comments.

Friday 27th January 2011

2012-01-26T12:45:00.001+10:00

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Thursday 26th January 2012

2012-01-22T12:35:00.006+10:00

No Classes at CFNQ Australia Day.
Instead it's the 4.5km Australia Day Fun Run.
Registrations begin at 6.45am on the day of the event at Tony Ireland Stadium. The Run/Walk starts at 7.30am.
The entry fee is a gold coin donation with all proceeds going to the Heart Foundation.
And then we will stick around for a BBQ breakfast after

Wednesday 25th January 2012

2012-01-22T12:35:00.005+10:00

Seven rounds for time of:
7 Front squat, 75kg/50kg
7 Chest-to-bar pull-ups

Jason Khalipa 3:23, Neal Maddox 3:48. Post time to comments.

Tuesday 24th Janauary 2012

2012-01-22T12:34:00.006+10:00

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

Monday 23rd January 2012

2012-01-22T12:33:00.002+10:00

Seven rounds for time of:
7 Deadlift,100/70kg
7 L-pull-ups

Sunday 22nd January 2012

2012-01-22T12:32:00.001+10:00

Rest Day

Saturday 21st January 2012

2012-01-20T11:28:00.003+10:00

Three rounds for time of:
Row 1000 meters
20kg Thruster, 50 reps
30 Pull-ups

Friday 20th January 2012

2012-01-19T16:56:00.003+10:00

Skill = Split snatch

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Thursday 19th January 2012

2012-01-18T17:00:00.008+10:00

"Curlew"
9 Rounds for time:
10 Pushups
Swim a lap (up and back)
51 squats

Wednesday 18th January 2012

2012-01-15T14:00:00.007+10:00

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

Josh Everett 3:51, Kim Malz 5:33 (16lb ball). Post time to comments.

Thursday 19th January 2012

2012-01-15T14:00:00.006+10:00

REMEMBER ALL TODAYS SESSIONS ARE AT RIVERWAY
6am, 4:30pm & 5:30pm
Please bring your swimmers

Tuesday 17th January 2012

2012-01-15T13:49:00.003+10:00

Run 5K

Monday 16th January 2012

2012-01-15T13:45:00.002+10:00

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Sunday 15th January 2012

2012-01-15T13:43:00.001+10:00

REST DAY

Saturday 14th January 2012

2012-01-12T11:43:00.002+10:00

Back Squats
3-3-3-3-3

Friday 13th January 2012

2012-01-11T11:18:00.004+10:00

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Thursday 12th January 2012

2012-01-11T10:53:00.005+10:00

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Wednesday 11th Jan 2012

2012-01-11T00:01:00.002+10:00

Skill/Strength Day

Hip Mobility

Back Squat 5-5-5-5-5

Tuesday 10th January 2012

2012-01-08T12:57:00.002+10:00

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Alicia Gomes 20 minutes + 18 reps, Jared Monaco 19 minutes + 18 reps.
Post number of minutes completed to comments.

Monday 9th January 2012

2012-01-08T12:55:00.007+10:00

Ten rounds for time of:
60kg Deadlift, 15 reps
15 push-ups

Tommy Hackenbruck 11:01, Taylor Richards-Lindsay 13:34. Post time to comments.

Sunday 8.1.12

2012-01-08T12:55:00.005+10:00

REST DAY

Saturday 7th January 2012

2012-01-06T12:31:00.000+10:00

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Josh Everett 21:51, Brian Mitchell 24:48, Jenny LaBaw 25:31.
Post time to comments.

Friday 6th January 2012

2012-01-05T05:13:00.003+10:00

Skills and Mobility work for Snatch

Or Catch up from a missed WOD from the last cycle

Thursday 5th January 2012

2012-01-04T12:34:00.003+10:00

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Wednesday 4th January 2012

2012-01-03T21:48:00.001+10:00

Overhead Squat 3-3-3-3-3 reps

Tuesday 3rd January 2012

2012-01-02T13:18:00.003+10:00

Back to Full timetable today
(Includes AQUA and CrossFit Teens, excludes CrossFit Kids)

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
42.5kg Thruster
Pull-ups

Connor Martin 2:08, EJ 5:17 (age 10, 27lbs). Post time to comments.

Monday 2nd January 2011

2012-01-01T08:10:00.006+10:00

No CLASSES today
OPEN BOX 7:30-9:30am

"Christine"
3 rounds for time:
Row 500m
12 Deadlifts ( body weight)
21Box Jumps 20inch

Fundamentals Workshop
(Required learning before starting CrossFit session)
8:00am-9:30am
$60 per person includes first week of classes free.
Call or SMS 0423110175 to book your spot, limited numbers

Sunday 1st January 2012

2012-01-01T08:08:00.002+10:00

REST DAY

Saturday 31st December 2011

2011-12-30T17:44:00.005+10:00

Burpee ladder
1 burpee in the first minute
2 burpees in the second minute
3 burpees in the third minute
..keep this patter going till you cannot keep up with the minute count.
Rest 2 min
Then work back down from the number of burpees you got to decreasing by 1 rep each minute

Hanging out With K Starr

Friday 30th December 2011

2011-12-30T12:33:00.003+10:00

For time:
Run 3km

Thursday 29th December 2011

2011-12-26T10:52:00.004+10:00

Three rounds
40 pushpress
30 Squats
20 Ring dips
10 Double unders

Wednesday 28th December 2011

2011-12-23T16:49:00.016+10:00

Five rounds for time of:
60kg Deadlift, 9 reps
60kg Hang power snatch, 6 reps
60kg Overhead squat, 3 reps

Jason Khalipa 3:01, Josh Everett 3:29, Nate Beard 4:03, Kristan Clever 3:50 (95lbs), Katie Hogan 5:04 (95lbs), Miranda Oldroyd 5:06 (95lbs).
Post time to comments.

Tuesday 27th December 2011

2011-12-23T16:49:00.015+10:00

Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24" box
15 Toes to bar
12 Pull-ups

Monday 26th December 2011

2011-12-23T16:48:00.006+10:00

Front squat 2-2-2-2-2-2 reps

If you cannot get to weights 200 airsquat for time

Sunday 25th December 2011

2011-12-23T16:48:00.004+10:00

REST DAY

Wishing all the clients, trainers and friends at CrossFit North Queensland, near and far a safe and Happy Christmas.
Am looking forward to rocking 2012 with you all.

Today is a rest day, but spare a thought for the fat man who has been working hard to be ready for today.

Saturday 24th December 2011

2011-12-19T17:01:00.006+10:00

Todays WOD will be at Riverway and followed by a BBQ breakfast.

For time:
Five rounds
10 Water Muscle-ups
20 Push press, 15/10kg
Swim 140m (two laps)

Friday 23rd December 2011

2011-12-19T17:00:00.013+10:00

For time:
Run 1000 meters
100 Push-ups
10 Snatch, 60/42.5kg

Thursday 22nd December 2011

2011-12-19T17:00:00.012+10:00

21-15-9 reps for time of:
Clean 60/42.5kg
GHD sit-up

Wednesday 21st December

2011-12-19T16:59:00.002+10:00

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

.
Post total to comments.

Tuesday 20th December 2011

2011-12-19T16:58:00.001+10:00

Three rounds for time of:
Row 1000 meters
Run 800 meters

Monday 19th December 2011

2011-12-18T16:01:00.002+10:00

Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-unders

Sunday 18th December 2011

2011-12-18T16:00:00.001+10:00

REST DAY

Saturday 17th December 2011

2011-12-18T15:59:00.003+10:00

2010 Hard'nup WOD 2
12 Min AMRAP in 12 minutes
20m walking Lunge 20/10kg
20 Hand release pushups

Friday 16th December 2011

2011-12-15T17:20:00.001+10:00

Three rounds for time of:
7 Muscle-ups
21 Dumbbell thruster, 15/10kg

Thursday 15th December 2011

2011-12-14T17:29:00.003+10:00

Deadlift 5-5-5-5-5 reps

Wednesday 14th December 2011

2011-12-13T13:37:00.004+10:00

Three rounds for time
Dumbbell squat snatch, 15 reps, right arm 15/10kg
15 GHD sit-ups
Dumbbell squat snatch, 15 reps, left arm 15/10kg
15 Toes to bar

Tuesday 13th December 2011

2011-12-11T12:41:00.004+10:00

Seven rounds for time of:
3 Cleans 92.5kg/65kg
4 Ring handstand push-ups

Monday 12th December 2011

2011-12-11T11:06:00.002+10:00

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

Sunday 11th December 2011

2011-12-11T11:05:00.003+10:00

REST DAY

Saturday 10th December 2011

2011-12-09T17:23:00.002+10:00

Complete as many rounds as you can in 20 minutes of:
Run 400 meters
21 Deadlifts 70/50kg

Post rounds and fractions of rounds completed to comments.

Friday 9th December 2011

2011-12-08T20:24:00.002+10:00

"B1"
Three rounds for time:
Run 400m
21 Kettlebell swings 24kg
15 Knees to elbows
9 Ring dips

Photo by Ian Hitchcock/Getty Images AsiaPac)

Thursday 8th December 2011

2011-12-03T11:25:00.005+10:00

BRETT WOOD, MG MEMORIAL WOD
"Wood"

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
42.5kg Sumo-deadlift high-pull, 10 rep
42.5kg Thruster, 10 reps
Rest 1 minute

Post total time to comments

Wednesday 7th December 2011

2011-12-03T11:24:00.002+10:00

Back Squat 3-3-3-3-3 reps

Post loads to comments.

Tuesday 6th December 2011

2011-12-03T11:22:00.006+10:00

Remember 6am and 5:45pm sessions only today.

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

PS Any Ladies interested in a Brazlian Jiu Jitsu seminar with Australias first Female BJJ black belt head over to Kickstart Fitness centre Aitkenavale for a seminar 4:30-6:00PM $50 per person

Monday 5th December 2011

2011-12-03T11:21:00.002+10:00

Complete as many rounds in 20 minutes of:
Row 250 meters
25 Push-ups

Post rounds completed to comments.

Sunday 4th December 2011

2011-12-03T11:20:00.001+10:00

REST DAY

Saturday 3rd December 2011

2011-12-02T21:26:00.001+10:00

Clean and Jerk 1-1-1-1-1-1-1 reps

Friday 2nd December 2011

2011-12-01T16:45:00.001+10:00

Complete as many rounds in fifteen minutes of:
15 foot Rope climb, 2 ascents
20 Wall ball shots, 20 pound ball
Run 200 meters

Post rounds completed to comments.

Thursday December 1st

2011-11-29T12:48:00.003+10:00

Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
20kg Sots press, 10 reps

Wednesday 30th November 2011

2011-11-29T12:47:00.002+10:00

100kg Deadlift, 21 reps
Handstand walk 21 meters
100kg Deadlift, 15 reps
Handstand walk 15 meters
100kg Deadlift, 9 reps
Handstand walk 9 meters

Tuesday 29th November 2011

2011-11-28T18:49:00.002+10:00

Run 10K

If you are not up to running 10km run 2, 4, 6 or 8km which ever one is a challenge for you.

Post time and distance to comments.

Monday 28th November 2011

2011-11-27T12:46:00.002+10:00

Hang power snatch 3-3-3-3-3 reps

Post loads to comments.

Sunday 27th November 2011

2011-11-27T12:43:00.001+10:00

REST DAY

Saturday 26th November 2011

2011-11-27T12:39:00.002+10:00

NO Session today, instead head down to Strand Firtness for there Open Day Throwdown.
7am atheletes, 8am spectators
Well done for everyone on their efforts today, for those who didnt compete or come down and support her is what you missed.

WOD # 1
400m beach run
then 3 rounds
9 Clean & Jerk Burpess
15 Pushups ( hand release)
21 KB Swings
finish with 400m row

WOD # 2 (Top 12)
100m Swim
the 3 rounds
10 deadlifts
20 Pullups
30 Double unders
finish with 100m swim

WOD # 3 (Final, Top6)
3rounds
9 Handstand Pushups
15 OHS
21 Wallball shots
Finish with 200m plate carry

Friday 25th November 2011

2011-11-24T13:11:00.003+10:00

"Santora"

Three rounds for reps of:
70kg Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
110kg Deadlifts, 1 minute
Burpees, 1 minute
70kg Jerks, 1 minute
Rest 1 minute

Thursday 24th November 2011

2011-11-23T19:01:00.002+10:00

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Post time to comments.

Wednesday 23rd November 2011

2011-11-21T11:12:00.003+10:00

"Nutts"

For time:
10 Handstand push-ups
15 Deadlift, 115kg/80kg
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 20/15kg plate

Post time to comments

Tuesday 22nd November 2011

2011-11-20T12:04:00.003+10:00

Three rounds, 15-12-and 9 reps, for time of:
barbell Thrusters 60/42.5kg
Weighted Pull-ups 20/15

For weighted pull-ups, placing a 20kg dumbbell between the legs above crossed ankles works great.

Monday 21st November 2011

2011-11-20T11:35:00.003+10:00

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Sunday 20th November 2011

2011-11-20T11:34:00.001+10:00

REST DAY

Well done and welcome to our new crew members Paddy, Joe, Jake, Carla and Frazer who completed their intro workshop today. Looking forward to seeing you all at sessions from tomorrow

Saturday 19th November 2011

2011-11-20T11:33:00.002+10:00

For time
Tyre flip 475m

Friday 18th November 2011

2011-11-17T19:04:00.002+10:00

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

Thursday 17th November 2011

2011-11-16T17:06:00.001+10:00

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Post time to comments.

Wednesday 16th November 2011

2011-11-15T19:06:00.003+10:00

Remember only 6am and 5:30pm session today.
Back to full time table tomorrow, Thursday

Thruster 1-1-1-1-1-1-1 reps

Tuesday 15th November 2011

2011-11-14T14:28:00.005+10:00

Remember only a 6am and 5:30 session today. Sorry for any inconvenience.

Death by 10m

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball