"Broomstick Mile"
25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400 meters
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 meters
50 Squat Cleans
Run 400 meters
50 Snatches
Run 400 meters
All of this work except for the runs is done with a PVC pipe. The moves are done in synchrony and the run is kept to pace of the slowest runner. Everyone stays together for every rep.
Tuesday, November 08, 2011
Tuesday 8th November 2011
Three rounds for time of:
30 Wallball shots, 20/14pound ball (10.5 foot target)
30 Squat snatches, 35/25kg (movement initiates with barbell below the knees)
30 Wallball shots, 20/14pound ball (10.5 foot target)
30 Squat snatches, 35/25kg (movement initiates with barbell below the knees)
Sunday, November 06, 2011
Monday 7th November 2011
For time:
Row 300 meters
20 Push press, 60/42.5kg
Row 300 meters
15 Push press, 60/42.5kg
Row 300 meters
10 Push press, 60/42.5kg
Row 300 meters
5 Push press, 60/42.5kg
Row 300 meters
20 Push press, 60/42.5kg
Row 300 meters
15 Push press, 60/42.5kg
Row 300 meters
10 Push press, 60/42.5kg
Row 300 meters
5 Push press, 60/42.5kg
Sunday 6th November
REST DAY 
Next month CrossFit NOrth Queensland will be hosting the first Offical Australian Hero WOD to be posted on the main site. A fundraising tshirt is avaiable for $20 with all proceeds raised going to the Commando Welfare Trust.
If you would like to purchase a shirt you need to place your order before November 14th in order for the shirts to be ready for the even.They are plan black tshirt in a small run size so its sujjested you size up. ie if your a s go up to M
Next month CrossFit NOrth Queensland will be hosting the first Offical Australian Hero WOD to be posted on the main site. A fundraising tshirt is avaiable for $20 with all proceeds raised going to the Commando Welfare Trust.
If you would like to purchase a shirt you need to place your order before November 14th in order for the shirts to be ready for the even.They are plan black tshirt in a small run size so its sujjested you size up. ie if your a s go up to M
Friday, November 04, 2011
Saturday 5th November 2011
For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups
Thursday, November 03, 2011
Friday 4th November 2011
Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round.
Rebecca Voigt 8:00/875lbs, Kristan Clever 9:50/444lbs.
Post time and total of all successful snatches to comments. Do not count missed reps.
Tuesday, November 01, 2011
Thursday 3rd November 2011
Set a cone at 20 meters.
Five rounds for time of:
40 meters Overhead walk, 82.5kg/57.5kg
30 Wallball shots, 20/14 pound ball
40m Farmer carry, 42.5/30kg barbells
The barbells must be turned around the cone.
Post time to comments.
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