Thursday, March 31, 2016

Friday 1st April 2016

Back Squat 2 x 5 at last weeks weight tempo 32X1

Snatch Pull Down
4sec 2x5 at last weeks weight

WOD
"Nicole".
Complete as many rounds in 20 minutes as you can of:
Run 400 meters.
Max rep Pull-ups

Wednesday, March 30, 2016

Tuesday, March 29, 2016

Wednesday 30th March 2016

Skills/ Strength
7 rounds of each
5-10 Ring row temp 2121: rest 20sec

7 Rounds
4-12 Perfect un broken Pushups2121: rest 20sec

EMOM 10 min
Bar Muscle up
*Scale = A: Jumping Bar muscle up
= B :1 burpee/ chest to bar pullup


AMRAP in 10 minutes
15 Box Jumps 24/20”
12 Push Press 52.5/ 35kg
9 Toes to bar

Wednesday, March 23, 2016

Thursday 24th March 2016

"CrossFit Total"

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

Post total to comments.

Monday, March 21, 2016

Wednesday 23rd March 2016

Back Squat 5RM, tempo @32X1

4 Rounds
in 60 seconds
12 Thrusters @40% of today's Back Squat
Then Max C2B pullups

Rest 4 min between sets

Tuesday 22nd March 2016

Clean Pulldown, 4 sec, Technical 5RM

AMRAP in 10 min
10 Burpees
5 Overhead Squats
1 Rope climb

Sunday, March 20, 2016

Monday 21st March 2016

Workout 16.4

13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

M 225 lb. / 20-lb. ball
F 155 lb. / 14-lb. ball


Sunday 20th March 2016

CrossFit is more than workouts it's about community as well.
Both our CrossFit one and Townsville's in general .
After hearing what has happened at Golds Gym (It looks like the doors have been locked and the lease terminated first thing this morning), CrossFit North Queensland would like to extend a free one week membership to our classes to all the Gold's fit participants effected by the locking of the doors today. It sucks to not have a place to train.




If you would like to come and play at our place for the coming week free of charge > So you have a place to train till you know more about what's going on please email crossfitnq@gmail.com and we can hook you up with a place to get your WOD on. Please note we have capped class numbers so contact us in advance to grab a spot in the classes. Full timetable can be found at. http://crossfitnq.com.au/timetable/

Thursday, March 17, 2016

Friday 18th March 2016

Conditioning
3 RFT:
15 Dead Lift 225/155
30 Wall Balls, 20/14
60 Double unders

Monday, March 14, 2016

Wednesday 16th March 2016

2. Conditioning
Alternating OTM x 20:
Odd – 5 Deadlifts
Even – 15 Box Jumps (24/20)
Start light on the barbell and add weight every round.

3. Gymnastics Conditioning
50 Handstand Pushups

Tuesday 15th March 2016

1. Clean and Jerk
Work up to a heavy complex of:
1 Power Clean + 1 Low Hang Squat Clean + 1 Jerk

2. Conditioning
AMRAP 7:
Climb as high as possible:
3 Thrusters, 42.5/30kg
3 Pullups
6 Thrusters, 42.5/30kg
6 Pullups
9 Thrusters, 42.5/30kg
9 Pullups
12 Thrusters, 42.5/30kg
12 Pullups..


Monday 14th March 2016


Workout 16.3

7-min. AMRAP:
10 power snatches
3 bar muscle-ups

M 75 lb. F 55 lb.


Sunday 12th March 2016

Rest Day

Thursday, March 10, 2016

Saturday 12th March 2016

Whole Life Challenge Re-Test

CrossFit WOD
AMRAP in 11 minutes
Run 800m
75 Squats
50 Situps
25 Pushups
Max Pullups in time that’s left

Friday 11th March 2016

Strength
Back Squat
5-5-5

Skill =15 Min Muscle ups drills

21-15-9:
Clean and Jerk, 52.5/35kg
OHS, 52.5/35kg
Pull ups

Tuesday, March 08, 2016

Wednesday 9th March 2016

1. Clean and Jerk Complex
10×3-Position Squat Clean + Split Jerk*, climbing
*each complex consists of 4 reps; the three position clean + 1 jerk at the end.
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor

AMRAP 7 of:
10 Thrusters, 42.5/30kg
5 Bar Facing Burpees
10 Hang Power Snatches, 42.5/30kg
5 Bar Facing Burpees

Monday, March 07, 2016

Tuesday 8th March 2016

Thrusters
3 x 15

1. Conditioning
For time:
50 Calorie Row
40 Deads, 70/47.5kg
30 Box Jumps, 24/20"
20 Front Squats, 70/47.5kg

Friday, March 04, 2016

Monday 7th March 2016

OPEN 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Sunday 6th March 2016

REST DAY


Gymnastic workshop today ( still 6 places left you you want in, go online to register)http://crossfitnq.com.au/join/buy-memberships/

Saturday 5th March 2016

7:30 WOD and Open Box till 9:30am only due to powerlifting comp

Thursday, March 03, 2016

Friday 4th March 2016

Barbell Complex
Build to a heavy complex of: 1 Power Snatch + 1 Squat Snatch + 1 OHS

3. Conditioning
ARMAP 10:
10 OHS, 95/65
10 TTB

Tuesday, March 01, 2016

Wednesday 2nd March 2016

EMOM 10
1 snatch , you pick the load

Conditioning
21-15--9 reps for time of:
Row for calories
Thrusters, 42.5/30kg

Tuesday 1st March 2016

1. Conditioning
21-15-9:
Dead Lift, 125/85kg
Strict Ring Dips

2. Conditioning
2 minutes of max rep Double unders
rest 1 minute
2 minutes of max rep Double unders