Wednesday, September 30, 2015

Thursday 1st October 2015

Recovery Day

Goat Practice ( pick two gymnastic movements you need to improve and work on those)

Odd Object Conditioning
2 RFT:
100m Sled
200m KB Farmers Carry, 1.5/1 pood

Tuesday, September 29, 2015

Wednesday 30th September 2015

Strength
EMOMx10: 2 Back Squat Across

Gymnastics Pushing
Hanstand Pushups Strict and Drills for strict

WOD

3 Rounds for time:

10 Unbroken Hang Squat Cleans, you choose the weight
:10 rest
25 Unbroken Wall Balls, 20/14lbs
Rest 2 minutes





Monday, September 28, 2015

Tuesday 29th September 2015

Gymnastics
EMOMx5: Muscle ups Practice – The idea here is to move better. More reps are not better…better reps are better.

Run
EMOMx24:
Odd: 200m
Even: Rest





Sunday, September 27, 2015

Monday 28th September 2015

2. Snatch
EMOMx12:
Mins 1-3: 1 rep at 75%
Mins 4-6: 1 rep at 80%
Mins 7-9: 1 rep at 85%
Mins 10-12: 1 rep at 80%

1. Conditioning
“Elizabeth”
21-15-9 of:
Squat Cleans, 62.5/42.5kg
Ring Dips

3. Gymnastics
EMOMx5: Muscle ups Practice – The idea here is to move better. More reps are not better…better reps are better. Try to keep your legs straight throughout the entire movement and catch higher in the dip.

Sunday 27th September 2015

Rest Day

Saturday 26th September 2015

“Kettlebells for Kids”
AMRAP 9 of:
9 KBS, 24/16kg
9 Burpees
9 KBS, 24/16kg
9 Box Jumps, 24/20

Thursday, September 24, 2015

Friday 25th September 2015

Heavy 2-rep Front Squat
Back Squat 3 x 10
Pausing Clean Pull

5 Rounds for time of:
5 Unbroken Strict Press – as heavy as possible
20/15 cal Row
25 Abmat Sit ups
Rest 1 min between rounds

Wednesday, September 23, 2015

Thursday 24th September 2015

Rowing
9×1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9?.
Record meters for each interval.

Gymnastics
5 sets Max Muscle ups in 30 seconds
5 sets of Max Rep Ring Muscle ups in :30 sec , rest as needed between sets



Tuesday, September 22, 2015

Wednesday 23rd September 2015

Strength
5×5 Front Squat

Gymnastics
Ring Muscle ups

AMRAP 10:
50 Double unders
21 Box Jumps, 24/20
15 C2B Pull ups

Monday, September 21, 2015

Tuesday 22nd September 2015

Strength

4×10 Back Squat, climbing

WOD
Black And Blue
“Black and Blue”
5RFT:
10 Power Cleans, 60/42.5kg
10 Burpees



Finisher Rowing

Sunday, September 20, 2015

Monday 21st September 2015

Strength /Technique
Snatch Balance & Snatch

WOD
“2015 Games Couplet”
15-10-6 reps for time of:
Thrusters 70/52.5kg
Bar muscle-ups

Gymnastics skills Toes to Bar

Sunday 20th September 2015

Rest Day

Just a reminder that a new training cycle kicks off tomorrow

Saturday 19th September 2015

Whole life Challenge Initial Workout

AMRAP in 11min
select from Run 400, 800 or 1200m
Or swim 100, 200, or 300m
then
30 Squats
30 Sit-ups
30 Fancy planks
40 lunges
40 Bicycles
40 Push-ups
50 Jumps Squats
50 Flutter kicks
50 Mountain climbers
100 Burpees

Friday 18th September 2015

Crossfit Total
1 Rep Max of:
Squat
Press
Deadlift
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM).

Thursday 17th September 2015

Goat Day,
Use today to practice things you need to work on

Monday, September 14, 2015

Tuesday 15th September 2015

Chelsea
Each min on the min for 30 min
5 Pull-ups
10 Push-ups
15 Squats

Wednesday 16th September 2015

Whole life Challenge Initial Workout

AMRAP in 11min
Run (select from ) 400, 800 or 1200m
30 Squats
30 Sit-ups
30 Fancy planks
40 lunges
40 Bicycles
40 Push-ups
50 Jumps Squats
50 Flutter kicks
50 Mountain climbers
100 Burpees

Sunday, September 13, 2015

Monday 14th September 2015


For time:
100 double-unders
50-calorie row
25 step-ups with 20kg dumbbells to 24-inch box



Next Whole Life Challenge Kicks off on Saturday , Make sure you sign up for our team via http://www.whole.lc/wlcfall15/pt/cfnq

Sunday 13th September 2015

Rest Day

Friday, September 11, 2015

Saturday 12th August 2015

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35/25kg (Reps)
Box Jump, 20" box (Reps)
Push-press, 35/25kg (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.



Add your points and post them to comments.

Wednesday, September 09, 2015

Thursday 10th September 2015

For time:
21-15-9
Power Cleans 62.5/42.5kg
Front Rack Lunge 62.5/42.5kg
Push Jerks 62.5/42.5 kg

Tuesday, September 08, 2015

Wednesday 9th September 2015

Strength
Shoulder Press

WOD
For time:
30 Bar over Burpees
30 Thrusters
30 Cal Row

Monday, September 07, 2015

Sunday, September 06, 2015

WHOLE LIFE CHALLENGE Q& A NIGHT

Whole Life Challenge Q&A night
September 9th 6:45pm @ 7/197 Ingham Road, West End

Come join us , ask questions, and get prepared for the challenge kicking of 19th September 2015
Sign up for the challenge here http://www.whole.lc/wlcfall15/pt/cfnq


Monday 7th September 2015

Strength
Deadlift

WOD
For time:
2000m row
200 Double unders
2km run

Sunday 6th September 2015

Rest Day

Happy Father's Day to all the CrossFit North Queensland Dads


Friday, September 04, 2015

Thursday, September 03, 2015

Friday 4th September 2015

Helen
3 rounds for time
400 meter run
1.5 pood/ 1 pood Kettlebell swing x 21
Pull-ups 12 reps


OR

Jackie
For Time:
1000 meter row
Thruster 20kg (50 reps)
Pull-ups (30 reps)

Wednesday, September 02, 2015

Thursday 3rd September 2015

Strength
Bench Press

WOD
Three Rounds for time
Run 400m
15 box Jumps 24/20inch
9 Power Snatch 60/42.5kg

Tuesday, September 01, 2015

Wednesday 2nd September 2015

Strength
Deadlifts week 2

Skill practice= Pistols

For Time:
50 Strict Pullups
100 Hand release Pushups



Remember September Pushup challenge started , yesterday, if you missed out, you can use todays to make up for it