Friday, September 28, 2007

Friday 28th September

REST DAY

REMEMBER CROSSFIT NORTH QUUENSLAND'S COME TRY DAY TOMORROW SATURDAY 29TH SEPTEMBER 7AM AT SHERRIFF PARK, Love Lane.
Call or SMS Fiona 0423 110175 to book your place

Thursday 27th September


Run 5km

Wednesday 26th September


Five rounds for time of:

95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps

Tuesday, September 25, 2007

Tuesday 25th September

Painstorm XXIV
For Time:
100m Run
50 Burpees
200m Run
100 Pushups
300m Run
150 Lunges
400m Run
200 squats
300m Run
150m Lunges
200m Run
100 Pushups
50 Burpees

Monday, September 24, 2007

Monday 24th September


REST DAY

Sunday 23rd September


30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.


Post time to comments.

Saturday 22nd September

"Daniel"
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups


Post time to comments

Saturday, September 22, 2007

Friday 21st September


"Grace"
135 pound Clean and Jerk, 30 reps


Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Thursday, September 20, 2007

Thursday 20th September


REST DAY

Wednesday 19th September

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

Saturday, September 15, 2007

Tuesday 18th September

For time:
Swim 50m
30 Pushups
21 Kettlebell Swings
Swim 50m
25 Pushups
15 Kettlebell Swings
Swim 50m
20 Pushups
9 Kettlebell swings
Post time to comments

Monday 17th September

"Cindy"
How many rounds can you complete in 20min of

5 pullups
10 Pushups
15 Squats
Post numbers to comments

Sunday 16th September

REST DAY

Saturday 15th September

Power clean 3-3-3-3-3 reps

Friday 14th September


Three rounds for time of:
50 Double-unders
75 Squats
Post time to comments

Friday, September 07, 2007

Friday 7th September

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

Post time to comments.

Thursday 6th September


"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Wednesday 5th September

"Elizabeth"

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

Post time to comments.

CONGRATULATIONS ROBIN
Who got her first True pull up today, then followed it up with 4 more singles. You go Girl!!!!