Thursday 1st May

REST DAY

Wednesday 30th April

Do One round each of
Tabata Pullups (8 intervals 20 second on:10 seconds off),
Tabata Pushups
Tabata Situps
Tabata Squats
Between rounds you have 3 minutes to run 350m you can then rest for what ever time is left of the 3 minutes before starting the next exercise

Your score is the sum total of all intervals.
PS the faster you run the more rest you get.

Tuesday 29th April

"Jason"
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Originally named after Seal Jason Dale Lewis. Today we do it also in honour of Australian Lance Corporal Jason Marks, 27, killed in a firefight with the Taliban on Sunday night.

Monday 28th April

"Lynne"
5 rounds for max reps
Bodyweight bench press
Pullups

Transfer as quickly as you can to pullups once you rack the bench press.
Rest 3 minutes between rounds

Sunday 27th April

REST DAY

Saturday 26th April

"Carla'
5 Rounds for time
400m run
30 KB Deadlifts m24kg/w16kg pair
30 Situps

Friday 25th April

To honour the fallen and those who have served, do a hero workout today.
Here is one of our favourites at CrossFitNQ

Murph
For time.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Thursday 23rd April

"Helen"
For time:
3 Rounds
400m Run
21 KB Swing M24/w16kg
12 Pullups

Wednesday 23rd April

REST DAY

Tuesday 22nd April

For Time:
30 KB snatch Right Arm
30 KB Snatch Left Arm

Men use 24kg /women 16kg

Monday 21st April

Back Squat
5-5-5-5-5


Post loads to comments

Sunday 20th April

"Fran"
For Time:
21-15-9
Thursters M43kg/W30kg
Pullups

Saturday 19th April

REST DAY

For those coming to the 7am Group workout we will meet at Gate 3, Tony Ireland Stadium @ Riverway

Friday 18th April

"Elizabeth"

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

Post time to comments.

Thursday 17th April

Five rounds for time:
Run 200m
5 Knees to Elbows
20 box Jumps

Wednesday 16th April

"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Tuesday 15th April

REST DAY

Monday 14th April

For time:
21-15-9
20kg Thrusters
Burpees

Sunday 13th April

Split Jerk
1-1-1-1-1

Saturday 12th April

Run 10km
or
Tyred in the Park

Friday 11th April

REST DAY

Thursday 10th April

Ten Rounds for time:
10 Hang Squat Cleans
10 Pushups

Wednesday 9th April

"Kelly"

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

Post time to comments.

Tuesday 8th April

How many rounds can you complete in 20 minutes of:
150m Farmers carry M24lb/W16kg KBs
10 Pressing Snatch Balance
5 Pullups

Monday 7th April

REST DAY

Sunday 5th April

"CrossFit Total"

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

Post total to comments.

Saturday 5th April

Castle Hill for time:
If you have a 10 or 20lb weight vest wear it.

Friday 4th April

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

No GHD, use a bench and the Lat Pulldown

Thursday 3rd April

REST DAY

The result of Lucy Vs Barbara

Wednesday 2nd April

How many rounds can you complete in 20 minutes of
400m Run
5 Pullups
10 Pushups
15 Squats

Post number of rounds completes to comments

Tuesday 1st April

"Koala Bear"
For Time:
1 Pushup
1 Renegade Row, each arm
10 Thrusters
2 Pushups
2 Renegade Row, each arm
10 Thrusters
3 Pushups
3 Renegade Row, each arm
10 Thruster
etc
Using a pair of dumbbell equalling 25% of your body weight
Continue increasing by one rep each time till you reach 10 pushups and renegade rows each arm finish off with 10 thrusters

Monday 31st March

"Fran"

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

Post time to comments.