Sunday, July 29, 2012

Monday 30th July 2012

Attach an object at precisely 30cm above your maximum reach with rope or cord, and complete 4 rounds for time of: 30 Jump and touch 20 Deadlift, 20 reps 85/60kg 10 Handstand push-ups Post time to comments.

Sunday 29th July 2012

REST DAY

Saturday, July 28, 2012

Saturday 28th July 2012

Private Benjamin Ranaudo, was killed in Afghanistan on July 18th by a IED. Ben trained with CrossFit North Queensland before being deployed. He was "B1" on the score board because he started training with CFNQ at the same time as another Ben. Today we do this workout in his honour. "B1" 3 Rounds for time: 400m Run 21 Kettlebell swings (24kg) 15 Knees to Elbows 9 Ring Dips

Thursday, July 26, 2012

Friday 27th July 2012

For time: 21 Back squat, 100/70kg 42 GHD Sit-ups 15 Back squat, 100/70kg 30 GHD Sit-ups 9 Back squat, 100/70kg 18 GHD Sit-ups Post time to comments.

Wednesday, July 25, 2012

Tuesday, July 24, 2012

Wednesday 25th July 2012

"Ship" Nine rounds for time of: 82.5kg Squat clean, 7 reps 8 Burpee box jumps, 36" box Post time to comments.

Monday, July 23, 2012

Tuesday 24th July 2012

2012 Reebok CrossFit Games Chipper For time: 10 Overhead squat, 70kg/50kg 10 Box jump overs, 24" box 10 Thruster, 60/42.5kg 10 Power clean 92.5/65kg 10 Toes to bar 10 Burpee muscle-ups 10 Toes to bar 10 Power clean, 92.5/65kg 10 Thruster, 60/42.5kg 10 Box jump overs, 24" box 10 Overhead squat, 70/55kg Post time to comments.

Monday 23rd July 2012

Front squat 2-2-2-2-2-2 reps Post load(s) to comments.

Friday, July 20, 2012

Saturday 21st July 2012

For time: 30 GHD sit-ups 30 Deadlift, 100kg/70kg 30 Double-unders 30 pound Overhead squat, 42.5kg/30kg 30 Pull-ups Post time to comments.

Friday 20th July 2012

"Fran" 21-15-9 Thrusters 42.5kg/30kg Pullups

Wednesday, July 18, 2012

Tuesday, July 17, 2012

Wednesday 18th July 2012

"Isabel" For time: 30 reps Snatch 62.5kg, Use 42.5kg , 30kg or broomstick as needed. Post time and load to comments.

Monday, July 16, 2012

Tuesday 17th July 2012

"Elizabeth" 21-15-9 reps of: Clean 62.5kg/42.5kg Ring dips Post time to comments.

Monday 16th July 2012

For time: 10 Clean & jerk,85kg/60kg Sprint 100m Rope climb, 10 ascents Sprint 100 m Clean & jerk, 1 rep 85/60kg Post time to comments.

Friday, July 13, 2012

Saturday 14th July 2012

2012 Reebok CrossFit Games Track Triplet Three rounds for time of: Split snatch, alternating legs, 8 reps 52.5kg/35kg 7 Bar muscle-ups Run 400 meters Post time to comments.

Friday 13th July 2012

Clean ladder Starting at 25kg for men and 15kg for women. Every minute Increase the load by 5 kg each. Use the same bar through out and you will have to change your own plates each. Continue increasing load until you dont make the life, multiple attempts within the minute are permitted.

Thursday, July 12, 2012

Thursday July 12th 2012

Australiasian regionals 2009 WOD 1 Three rounds 10 Clean and Jerk 60/40kg 15 Ring dips 20 Kettlebell swing 24kg/16kg

Tuesday, July 10, 2012

Wednesday 11th July 2012

For time: 100 Squats 15 foot Rope climb, 4 ascents 75 Squats 15 foot Rope climb, 3 ascents 50 Squats 15 foot Rope climb, 2 ascents 25 Squats 15 foot Rope climb, 1 ascents

Monday, July 09, 2012

Tuesday 10th July 2012

"Linda" 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time. Post time to comments.

Friday, July 06, 2012

Saturday 7th July 2012

For time: 50 Wall ball shots, 20 pound ball 25 Toes-to-bar 40 Wall ball shots, 20 pound ball 20 Toes-to-bar 30 Wall ball shots, 20 pound ball 15 Toes-to-bar 20 Wall ball shots, 20 pound ball 10 Toes-to-bar 10 Wall ball shots, 20 pound ball 5 Toes-to-bar Post time to comments.

Wednesday, July 04, 2012

Thursday 5th July 2012

"Tumilson" 8 rounds for time of: Run 200 meters 11 Dumbbell burpee deadlifts, 60 pound dumbbells Post time to comments.

Tuesday, July 03, 2012

Wednesday 4th July 2012

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

Monday, July 02, 2012

Tuesday 3rd July 2012

"Nasty Girls" 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans, 60/42.5kg Post time to comments.

Sunday, July 01, 2012

Monday 2nd July 2012

" Townsville Show Day" public holiday today so only a single 9am session today "Brenton" Five rounds for time of: Bear crawl 30m Standing broad-jump, 30m Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Sunday 1st July 2012

Happy New Year ( well financial year) Check out the new timetable and rates at crossfitnq.zenplanner.com REST DAY

Saturday 30th June 2012

Complete as many rounds as possible in 12 minutes of: 12 Push press, 52.5kg/35 12 Chest to bar pull-ups 12 One-legged squats Post rounds completed to comments.

Friday 29th June 2012

Catch UP day Work a missed Wod from this Cycle or finish off your Wendler lifts for the week.

Thursday 28th June 2012

"SQT" Three rounds for time of: 10 Ground to overhead, 42.5/30kg 200m Shuttle sprint, 50m there and back twice Post time to comments.