Wednesday, March 28, 2012

Thursday 29th March 2012

"Del"

For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

Monday, March 26, 2012

Wednesday 28th March 2012

21-15-9 reps for time of:
Back squat 100kg/70kg
2 pood Kettlebell swing

Tuesday 27th March 2012

"Wood"

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

Post total time to comments.

Monday 26th March 2012

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

Sunday 25th March 2012

Rest Day

Friday, March 23, 2012

Saturday 24th March 2012

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Thursday, March 22, 2012

Friday 23rd March 2012


12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Thruster, 3
3 Chest to bar Pull-ups
6 Thruster,
6 Chest to bar Pull-ups
9 Thruster,
9 Chest to bar Pull-ups
12 Thruster,
12 Chest to bar Pull-ups
15 Thruster,
15 Chest to bar Pull-ups
18 Thruster,
18 Chest to bar Pull-ups
21Thruster,
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Men 100lb thruster(45.36kg) / women 65lb (29.48kg)

Tuesday, March 20, 2012

Monday, March 19, 2012

Tuesday 20th March 2012


Five rounds for time of:
Turkish Get-up, 45 pound barbell, 21 reps
Run 400 meters

Post time to comments.

Sunday, March 18, 2012

Monday 19th March 2012


Please remember on 5:45am and 5:30pm sessions today

Three rounds for time of:
Row 500 meters
20 GHD sit-ups
15 foot Rope climb, 2 ascents

Post time to comments.

Sunday 18th March 2012


Rest Day

Saturday, March 17, 2012

Saturday 17th March 2012


"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Thursday, March 15, 2012

Friday 16th March 2012

Workout 12 . 4

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10' target)
90 Double-unders
30 Muscle-ups



WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups

Wednesday, March 14, 2012

Monday, March 12, 2012

Wednesday 14th March 2012


"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Sunday, March 11, 2012

Tuesday 13th March 2012

"Michael"

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

Post time to comments.

Saturday, March 10, 2012

Monday 12th March 2012


"DT"

Five rounds for time of:
12 Deadlift, 12 reps 70/50kg
9 Hang power clean, 70/50kg
6 Push jerk, 6 reps 70/50kg

Post time to comments.

Sunday 11th March 2012

REST DAY,

Check the CrossFit North Queensland facebook page to check if and what time the box will be open for 12.3 today.

Thursday, March 08, 2012

Friday 9th March 2012

CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar


Annie Thorisdottir 13 rounds + 8 push press (20" box, 75lb push press).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Wednesday, March 07, 2012

Thursday 8th March 2011


Five rounds for time of:
7 Dumbbell cluster, 15/10kg
10 Pull-ups

"cluster" = squat clean thruster, dumbbells start touching the ground.

Tuesday, March 06, 2012

Wednesday 7th March 2012


"Klepto"

4 rounds for time of:
27 Box jumps, 24/20" box
20 Burpees
11 Squat cleans, 65/45kg
Andrew Manderino 16:34, Ryan Johnston 17:29. Post time to comments.

Friday, March 02, 2012

Saturday 3rd March 2012


For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 Push press, 35/20kg
150 Double-unders

Post time to comments.

Friday 2nd March 2012


CrossFit Games Open 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

Thursday 1st March 2012


Weighted Pullup 1-1-1-1-1-1-1