Friday 1 May - EMOM 10 Mins - 1 Snatch

EMOM = Every Minute On The Minute

 Strength - Snatch Complex

This Monday is a public holiday, 8am and 3pm are the session times.

Thursday 30 Apr - 25 Thruster (20/15), 25 Burpee, 25 Thruster, 20 Burpee PullUp, 25 Thruster, 15 Over The Bar Burpee, 25 Thruster, 10x10m Burpee Broad Jump

3pm ANZAC Day
Yoga is on tonight, 7pm, $10, bring a towel. If you haven't tried this yet then do, it's really good!

Wednesday 29 Apr - 'Nasty Girls' - 3 Rnds - 50 Squat, 7 MuscleUp, 10 Hang Power Clean (60/40)

 Strength -  Push Press

Tuesday 28 Apr - 5 Min WallBall, 3 Min Rest, 5 Min Row, 3 Min Rest, 5 Min Double Under, 3 Min Rest, 5 Min Toes To Bar

8am ANZAC Day guns

Monday 27 Apr - 7 Min AMRAP - 14 Front Squat (60/40), 21 SitUp

Strength - Back Squat

Sunday 26 Apr - Open Gym 2-4pm

Little Pia growing up so fast

Saturday 25 Apr - 'B-1' - 3 Rnds - 400m Run, 21 KettleBell Swing, 15 Knees to Elbows, 9 Ring Dips

Session times as normal today.

The WOD today is in honor of a young man, Benjamin Ranaudo. 

Ben was killed in Afghanistan in July 2009 by an IED, he was only 22. 

He trained at CrossFit North Queensland. On their results board he was known as 'B-1'

Friday 24 Apr - 20 Thruster (50/35), 400m Run, 20 Clean & Jerk (50/35), 400m Run

 

Strength - Thruster

Thursday 23 Apr - 7 Rnds - 5 MuscleUp, 10 Burpee

Strength - Clean Complex

Yoga is on tonight (Thursday) 7pm, $10.

Wednesday 22 Apr - 30 Min AMRAP - 30 HandStand PushUp, 2 Rope Climb, 30 OverHead Lunge Step (20/15), 2 Rope Climb, 30 Dumbbell Hang Clean (15/10), 2 Rope Climb

Raymond and Sarah dropping in for a hello last weekend. I am sure he will be picking that up next visit!

Tuesday 21 Apr - 3 Rnds - 7 Toes To Bar, 7 PullUp. 3 Rnds - 7 WallBall, 7 MedBall Clean. 3 Rnds - 7 Burpee Box Jump, 7 Box Jump Over. 3 Rnds - 7 DeadLift (60/40), 7 Power Clean (60/40)

Jana and Mitch spent the weekend in Brisbane at The Again Faster Youth Development Camp. Firstly, congratulations on being selected to attend and secondly for doing yourselves and CFD proud and showing them how awesome you two are!!
Strength - Press and Push Jerk

Monday 20 Apr - 2 Rnds - 1 Min Row, 30 Sec Rest, 1 Min Plate Ground To OverHead (20/15), 30 Sec Rest, 1 Min Reverse Burpee, 30 Sec Rest, 1 Min Dumbbell Snatch (20/15), 30 Sec Rest

Strength - DeadLift and Clean Pull

Sunday 19 Apr - Open Gym 2-4pm

Donna, still going strong with the due date getting closer!

Saturday 18 Apr - 1K Run, 3 Rnds of 'DT', 600m Run, 2 Rnds of 'DT', 400m Run, 1 Rnd of 'DT'

'DT' is 12 Dead Lift, 9 Hang Power Clean, 6 Push Jerk (70/50)

Friday 17 Apr - 21 PullUp, 21 PushUp, 21 KettleBell Swing (32/24), 15 PullUp, 15 PushUp, 15 KettleBell Swing, 9 PullUp, 9 PushUp, 9 KettleBell Swing

 Thanks so much for all the help this week from Faith, Simon M, Marie, Mitch and Kwow, to get the massive April On Ramp group ready to CrossFit!
Strength - Bench Press

Thursday 16 Apr - Run 800m, 40 Squat Clean (60/40)

Wednesday 15 Apr - 200m MedBall Carry (9/6), 30 WallBall, 200m Suitcase Carry (24/16), 30 KettleBell Snatch (24/16)

Strength - Snatch Complex
Great lifting from Mitch and Emily on Sunday at the NTWA comp. Thanks to everyone who called in for some crowd support, the more people watching the lighter the bar feels!
 If anyone is interested in lifting at the next comp in 2 months time let me know.

Tuesday 14 Apr - 20 Min AMRAP - 11 Box Jump, 22 Sit Up, 33 Double Under

Strength - Weighted PullUp

Monday 13 Apr - 4 Rnds - 4 Power Clean (65/45), 8 HandStand PushUp, 12 Squat

Strength - Push Press and Push Jerk

Sunday 12 Apr - Open Gym 2-4pm

NTWA Weightlifting comp today at CrossFit TopEnd. Come on down and support local lifters. Starts at 11am

Saturday 11 Apr - 'Fight Gone Bad' - 3 Rnds - 1 Min WallBall, 1 Min SumoDeadLift HighPull (35/25),1 Min Box Jump, 1 Min PushPress (35/25), 1 Min Row, 1 Min Rest

 Compare to 10 Jan
 Free Intro Session 10am

Friday 10 Apr - 20 Min AMRAP - 5 Strict PullUp, 10 PushUp, 15 Situp, 20 Lunge Step

Thursday 9 Apr - 10 - 1 - OverHead Squat (50/35), Over The Bar Burpee

Strength - OverHead Squat
Yoga is on tonight, 7pm, $10

Wednesday 8 Apr - 1RM Snatch. 1 RM Clean & Jerk

Tuesday 7 Apr - 3 Rnds - 15 DeadLift (80/60), 400m Run, 10 Dumbbell Snatch (20/15)

 

Strength - Front Squat and Snatch Grip DeadLift

Monday 6 Apr - 30 Burpee PullUp, 30 Dumbbell Thruster (20/15), 30 Box Jump, 30 Knees To Elbows, 20 Cal AirBike, 20 Cal Row, 20x 10m Sprint, 10 Burpee PullUp, 10 Dumbbell Thruster, 10 Box Jump, 10 Knees To Elbows

Bluey summing up 15.5!
8am and 3pm session today

Sunday 5 Apr - Open Gym 2-4pm

HAPPY EASTER EVERYBODY!!!!

Saturday 4 Apr - 'Swinging Annie' - 50-40-30-20-10 - DoubleUnder, KettleBell Swing (24/16), SitUp. 5 Min Rest then Team 5k Row

The many thruster faces of Aaron Griggs!

Friday 3 April - 30 Min Up Ladder - 100m Run, Thruster (50/35), Chest To Bar PullUp, Box Jump Over

Public Holiday Timings Today, 8am and 3pm

Thursday 2 Apr - EMOM 4 Min - 1 MuscleUp, Max Ring Dip. 2 Min Rest. EMOM 4 Min - 2 Wall Climb, Max HandStand PushUp. 2 Min Rest. EMOM 4 Min - 3 Power Clean (60/40) Max Front Squat (60/40)

 Strength - Power Clean
EMOM - Every Minute, On The Minute