CrossFit Dux in Red Hill | Sport & recreation

CrossFit Dux

Locality: Red Hill

Phone: +61 407 115 073

Address: 147 Musgrave Road 4059 Red Hill, QLD, Australia

Website: http://crossfitdux.com/

Likes: 2575

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• Sports club
• Sport & recreation
• Gym/Physical fitness centre

25.01.2022 WEDNESDAY, 30/12/2020 . DUXFIT TOOWONG ONLY THIS WEEK Tuesday, Wednesday & Thursday, 6am & 9am classes. Saturday, 6:30am & 8am classes.... . WORKOUT OF THE DAY In teams of 4, push a sled as far as possible in 40-minutes: 0-10 minutes with an empty sled 10-20 minutes with an 20/15 20-30 minutes with an 40/30 30-40 minutes with an 60/45 . *For the first 10-minutes the sled is empty but the other 3 athletes hold a 20/15 kilo plate. At the 10-minute mark, add 1 plate and rotate the athletes holding a plate and pushing the sled as needed. Continue to add weight every 10-minutes until the last 10 minutes, where all the weight is on the sled **lnsert evil grin here** . -SCALE- Help anyone if they look like they are struggling. Leave no man/woman behind! Add more people to a team that may need more help. . #nobodysvictim #crossfitdux See more

23.01.2022 FRIDAY, 20/11/2020 . STRENGTH Split Jerk 2-2-2-2-2... *All at 80% of 1RM . Back Squat 3-2-1-1-1 *85% for 3, 90% for 2, then find a heavy single . VIRUS TRAINING Snatch 2-2-2-2-2 *All at 80% of 1RM . ALTERNATIVE WOD 10-9-8-7-6-5-4-3-2-1 Reps for time: Dumbbell Squat Clean Thruster, 20/15 Row, 250m . #nobodysvictim #crossfitdux . @daniellejvr_ See more

23.01.2022 FRIDAY, 05/03/2021 . WORKOUT OF THE DAY 3 Rounds for time: 5 Muscle-ups... 9 Hang Power Cleans, 70/50 7 Push Jerks, 70/50 50 Double Under’s . THE DUX NUTS Overhead Squat 5-5-5 *1st rep squat snatch . For time: 50 GHD Sit-ups . #crossfitdux See more

22.01.2022 MONDAY, 30/11/2020 . TESTING WEEK Establish a 1 Rep Max Snatch Establish a 1 Rep Max Clean & Jerk... *Compare to 8 weeks ago . ALTERNATIVE WOD 2 Rounds for time: 75 Calories, Row/Ski 50 Burpees *Compare to 8 weeks ago . #nobodysvictim #crossfitdux . @daniellejvr_ See more

22.01.2022 WEDNESDAY, 13/01/2021 . Hang Power Snatch 3-3-3 .... Front Squat 2-2-2-2-2-2 *All @ 80%, go every 3-minutes . Bent Over Row 10-10-10 *Slightly heavier than last week . VIRUS TRAINING Each for time: Row: 10 x 250m *Rest 1-minute between efforts . #crossfitdux See more

22.01.2022 TUESDAY, 02/03/2021 . WORKOUT OF THE DAY For time: 15 Thrusters, 60/40... Run 200 meters 20 Thrusters, 42.5/30 Run 400 meters 30 Thrusters, 30/20 Run 800 meters . THE DUX NUTS Every 4-minutes for 20-minutes, perform: 15m Handstand Walk 100 Double Under's 10 Handstand Push-ups . #crossfitdux See more

20.01.2022 According to newly released information, masks are not needed while performing strenuous exercises inside. . That being said, unfortunately Please continue to wear your mask into the gym and during times of low intensity The brief, warm up and cool down. . We believe that once you start to restrict your breathing and you begin sweat your mask gets wet. A wet mask attracts germs. KEEP YOUR MASK DRY!... . We are trying to keep up with the ever changing and sometimes ridiculous rules so you don’t have to . In the meantime, let’s be happy the gyms are open. . LESGETIT team! . #crossfitdux See more

19.01.2022 FRIDAY, 08/01/2021 . WORKOUT OF THE DAY Summit or Plummet For time:... 50-40-30-20-10 Double Under’s 25-20-15-10-5 Thrusters, 42.5/30 5-4-3-2-1 Rope Climb, 15’ . VIRUS TRAINING KettlePress 21-18-15-12-9-6-3 Reps for time: Kettlebell Bench Press, 24/16 *Run 200m after every set . #crossfitdux See more

18.01.2022 THURSDAY, 26/11/2020 . WORKOUT OF THE DAY Crusin’ Fora Brusin Every 2-minutes for 30-minutes (5 rounds), alternate between:... A) 3 Weighted Pull-ups, 20/15 5 Strict Pull-ups 7 Kipping Pull-ups (not butterfly) B) 10 Burpee Box Climb Overs, 48" C) 60-Seconds Max Calories (any machine) . #nobodysvictim #crossfitdux See more

17.01.2022 FRIDAY, 27/11/2020 . STRENGTH Split Jerk 3-2-1-1-1... *Triple 85%, double 90%, build to a heavy single . Front Squat 3-2-1-1-1 * Triple 85%, double 90%, build to a heavy single . Arnold Press 10-10-10 *stretch hips between sets . ALTERNATIVE WOD Every minute on the minute for 20-minutes, alternate between: 1. 30 Air Squats 2. 16 Burpees 3. 60 Double Under’s 4. Rest . #nobodysvictim #crossfitdux See more

17.01.2022 SATURDAY, 09/01/2021 . Hoping we don’t need to bring back the vlogs . Home WOD... Brenton 5 Rounds for time: 30m Bear Crawl 30m Broad Jump (every 5 jumps do 3 Burpees) If you have a vest, wear it. . Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh. First posted October 21 2010 . #crossfitdux See more

15.01.2022 FRIDAY, 19/02/2021 . WORKOUT OF THE DAY Complete as many reps as possible in 10-minutes of: 3 Wall Walks... 5 Strict Knees-to-elbows 7 Power Snatch, 35kg(25kg) . Rest 3-minutes . Complete as many reps as possible in 10-minutes of: 7 Handstand Push-ups 10 Toes-to-bar 13 Overhead Squats, 35kg(25kg) . THE DUX NUTS Bench Press 10-10-10 . Deficit Tempo Push-ups Accumulate 40 reps. *Hands on 10kg plates, chest to floor. Tempo is 2-Seconds down + 2-second up. . #crossfitdux See more

15.01.2022 MONDAY, 04/01/2021 . Back to our regular timetable . WORKOUT OF THE DAY... Complete as many rounds as possible in 10-minutes of: 21 Dumbbell Snatch, 20/15 15/12 Calories, Row/Bike or Ski 9 Burpees . Rest 3-minutes . Complete as many rounds as possible in 10-minutes of: 18 Single arm overhead walking lunge, 20/15 6 Toes-to-bar 3 Bar muscle-ups . Rest 2-minutes . For quality in 8-minutes of: Jog 200m 10 Bird dogs 10 Dead bugs 30-Second hang from a pull-up bar . VIRUS TRAINING Every 2nd minute for 20-minutes (10 rounds) perform: 2 Squat Snatch @ 80% . 3 x 15 Skull crushers . #nobodysvictim #crossfitdux See more

14.01.2022 TUESDAY, 24/11/2020 . WORKOUT OF THE DAY Sisson Complete as many rounds as possible in 20-minutes of:... 1 Rope Climbs, 15’ 5 Burpees Run, 200m . If you've got a 10kg vest or body armor, wear it. . VIRUS TRAINING 5 Supersets of: 10 Dumbbell Pull Overs 10 Barbell Bent Over Rows . U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. . Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members. . #nobodysvictim #crossfitdux See more

14.01.2022 WEDNESDAY, 25/11/2020 . STRENGTH Clean & Jerk 2-2-2-2-2... *All at 80% of 1 rep max . Clean Pull 3-3-3 *All at 100% of 1 rep max . Back Squat 3-3-3-2 *Triples at 80%, double at 85% . ALTERNATIVE WOD 3 Rounds for time: Row, 800m 25 GHD Sit-ups Run, 800m . #nobodysvictim #crossfitdux . @daniellejvr_ See more

12.01.2022 THURSDAY, 31/12/2020 . DUXFIT TOOWONG ONLY 6am & 9am FRIDAY CLOSED SATURDAY 6:30am & 8am... . WORKOUT OF THE DAY In pairs, complete for time: 60 Box Jumps, 24/20 20 Burpees 60 Kettlebell Swings, 24/16 20 Burpees 60 Goblet Lunges, 24/16 20 Burpees 800m Run (together) 20 Burpees 60 Goblet Lunges, 24/16 20 Burpees 60 Kettlebell Swings, 24/16 20 Burpees 60 Box Jumps, 24/20 . #nobodysvictim #crossfitdux See more

11.01.2022 SATURDAY, 02/01/2021 . 6:30am & 8am DUXFIT . WORKOUT OF THE DAY... "Partner Chief" In pairs, complete 5 cycles: As many reps as possible in 5-minutes of: 3 Power Cleans, 60/40 6 Push-ups 9 Air Squats Rest 2-minutes between each cycle. . For each cycle restart the AMRAP. Partner 1 does 3 power cleans, and then partner 2 does 3 power cleans. Then partner 1 does 6 push-ups, then partner 2 does 6 push-ups... etc. . #crossfitdux See more

10.01.2022 MONDAY, 11/01/2021 WORKOUT OF THE DAY For time: 10 Rounds of:... 5 Burpees 15 Walking Lunge Steps ---Rest 5-minutes--- 50 Burpees 150 Walking Lunge Steps #ourduxdaze #crossfitdux

10.01.2022 THURSDAY, 04/03/2021 . If tomorrows workout had a face . WORKOUT OF THE DAY... 5 Rounds, 2-minutes per station: Row/Bike or Ski 30m Shuttle Run Burpee box jump over, 24/20 . #crossfitdux See more

10.01.2022 Thank you to Danielle JVR for the time and effort with putting these photos together

08.01.2022 TUESDAY, 12/01/2021 . Apart from wearing masks, we are operating as per normal . WORKOUT OF THE DAY ... 10 Rounds for time: 10 Deadlifts, 60/40 5 Strict Ring Dips 10 Box Jumps, 24/20 5 Strict Pull-ups . VIRUS TRAINING Every 90-Seconds for 10-minutes, perform: 1 Power Clean & Jerk (build) . 4 x 15 Skull crushers . #crossfitdux See more

07.01.2022 TUESDAY, 16/02/2021 . STRENGTH 5 Supersets of: 5 Deadlifts, (70%, Same weight as 2 weeks ago)... 30/30-Second Standing Paloff Banded Press Hold . 5 Supersets of: 5 Shoulder Press (aim for slightly heavier than last week) 30-Second Knee Tuck Hold . THE DUX NUTS 5 Rounds for distance: Handstand Hold, 30 seconds Rest 1 minute Handstand Walk, 30 seconds Rest 1 minute . #crossfitdux See more

07.01.2022 WEDNESDAY, 17/02/2021 . WORKOUT OF THE DAY Batten Down The Hatches 7 Rounds of:... Row, 150/100m* Front Squats, 1x bodyweight . Work/Rest Approx 1:1 . *Complete in as few pulls as possible, Perform 1 front squat rep for each pull taken (example- if it takes 12 pulls on the rower, complete 12 front squats before starting the next round) . THE DUX NUTS 4 x 15 GHD Sit-ups 4 x 8/8 Bulgarian Split Squats . #crossfitdux See more

06.01.2022 These deals are CRAZY . #crossfit #crossfitdux #blackfriday

05.01.2022 WEDNESDAY, 03/03/2021 . STRENGTH Deadlift 3-3-3-3-3... . Single Arm Bent Over Row 10-10-10 . Plank for 3-minutes & 30-seconds . THE DUX NUTS For time: 10-9-8-7-6 Power Cleans, 60/40 10/8 Calories, any machine 5-4-3-2-1 Power Snatch, 60/40 10/8 Calories, any machine . #crossfitdux See more

05.01.2022 THURSDAY, 14/01/2021 . 5 Sets: 20/14 Calories, Row/Ski 200m Run... 20/14 Calories, Bike 20 Russian Kettlebell Swings, 24/16 50 Double Under's *Go every 8-minutes . #crossfitdux See more

04.01.2022 COVID UPDATE . Open gym today 3:30pm - 5pm NO 5pm or 6pm classes today. Saturday & Monday are CLOSED.... . We will reopen Tuesday unless receive new information over the weekend. . Be excellent to each other . #crossfitdux See more

04.01.2022 MONDAY, 23/11/2020 . STRENGTH Snatch 3-2-1-1-1... *Triple at 80%, double at 85% and build for the singles . Front Squat 3-3-3-2 *All triples at 80% & the double at 85% . VIRUS TRAINING Snatch Pulls 3-3-3 *All at 1RM Snatch . ALTERNATIVE WOD For time: 21-18-15-12-9-6-3 Reps of: Shoulder Press, 35/25 Medball Hanging Knee Raises, 9/6 . Rest 2-minutes, then into, . 3-6-9-12-15-18-21 Reps of: Bike Erg, Calories (Level 10, stand up) Box jump Overs, 24/20. . #nobodysvictim #crossfitdux See more

04.01.2022 4 Hours of Power . 11,444 Calories!!! . Big effort team... I think the bikes might need some maintenance after that ... . #nobodysvictim #crossfitdux See more

04.01.2022 SATURDAY, 28/11/2020 . WORKOUT OF THE DAY 4 Hours of Power Complete as many reps (calories) as possible in 4 hours on 2 Assault Bikes and 2 Echo Bikes.... . The 4 bikes MUST continue to be in use between the hours of 6:30am & 10:30am. . If the classes are busy, sprint each time you are on a bike and have a longer rest. If your class is not busy, ride for longer but with less intensity. . Stay for at least an hour... feel free to stay longer... but not shorter. . At 10:30am the calories will be totalled and posted. . LESGETIT . #nobodysvictim #crossfitdux See more

02.01.2022 SATURDAY, 21/11/2020 . WORKOUT OF THE DAY In teams of 3, complete as many reps as possible in 6-minutes of: Tyre Flips... . In teams of 3, complete as many reps as possible in 6-minutes of: Burpee Rope Climbs . In teams of 3, complete as many reps as possible in 6-minutes of: Sled Drag, 100/70 . In teams of 3, complete as many reps as possible in 6-minutes of: Max reps synchro single arm dumbbell devils press + step over . Rest 2-minutes between AMRAPS . #nobodysvictim #crossfitdux See more

01.01.2022 THURSDAY, 18/02/2021 . WORKOUT OF THE DAY Every 3 minutes for 15-minutes (5 rounds) perform: 100m Run... 5 Dumbbell Clean & Jerks, 20/15 3 Bar Muscle-ups . Straight into; . Every 3 minutes for 15-minutes (5 rounds) perform: 10/7 Calories, any machine 10 Box Jump Overs, 24/20 10 Burpees . #crossfitdux See more