Friday, April 27, 2012


Fri 27/4/2012

12 bupree bar jumps
10 Snatches 50/35kg
8 Strict pullups
12 min AMRAP

Thursday, April 26, 2012

Monday, April 23, 2012

Friday, April 20, 2012

Workout of the day

Friday 20th April

For Load:
1 Power Clean the first minute, 2 the second, 3 the 3rd … for 10 minutes
Rest 3 minutes
Max Double Unders in 2 minutes
Rest 1 minute
Max Burpees in 2 minutes

Thursday, April 19, 2012

Workout of the day

Thursday 19th April

5 rounds for time:
7 Wallwalks
14 KBS
21 KB Twists
1 minute Rest

Wednesday, April 18, 2012

Tuesday, April 17, 2012

Workout of the day

Tuesday 17th April

16 minute AMRAP:
1200m Run
10 Front Squats
20 OH Plate Situps (20/10kg)

Monday, April 16, 2012

Sunday, April 15, 2012

CrossFit Pre-School Class

Workout of the day

Saturday 14th April

18 minute AMRAP:
Box Jumps
200m Sprint

Friday, April 13, 2012

Workout of the day

Friday 13th April

12 minute AMRAP:
400m Run then in remaining time. . .
10 Cleans
10 Toes to Bar

Thursday, April 12, 2012

Workout of the day

Thursday 12th April

6 minute AMRAP:
10 Power Snatches (40/30kg)
10 Bar Burpees

Wednesday, April 11, 2012

Tuesday, April 10, 2012

Lucy and Nic

Workout of the day

Tuesday 10th April

Max Front Squat (Box)

Monday, April 9, 2012

Cass nailwork

Workout of the day

Monday 9th April

For time & Tabata number:
Tabata Push-ups
1200m Run (10/5kg)
100 Dish Rocks

Saturday, April 7, 2012

Sat 7/4/2012

In 3 teams complete 6min AMRAPS of prowler trips, ropeclimbs and row cal.

Thursday, April 5, 2012

Frith chest to bar, happy Easter team

Workout of the day

Thursday 5th April

For time (25 minute cap):
100 Double Unders
50 Push Presses (40/30kg)
40 Front Squats (40/30kg)
30 Box Jumps
20 SDHP (40/30kg)
10 Muscle-ups

Wednesday, April 4, 2012

Chrissy and Mike. A huge thankyou to Chrissy for all her photos during the open.

Workout of the day

Wednesday 4th April

Narrow Grip Bench

Tuesday, April 3, 2012

Congrats to big Aaron McInnes for a third place overall and most weight lifted on Saturday in the Powerlifting Comp at Queanbeyan with Squat 200kgs, Bench 140kgs, Deadlift 255kgs.

Workout of the day

Tuesday 3rd April

For time:
Thrusters (42.5/30kg)

Monday, April 2, 2012

Congrats to all who competed on the weekend at Crossfit Queanbeyan and to Matt Benson for winning the Mens Competition!!!

Workout of the day

Monday 2nd April

Front Squats