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News Article #1


New Kettlebell’s!

Hi all, we have recently got new kettlebell’s. Come on in for a free trial and a go on our brand new Bell’s.

The 7 Most Underrated CrossFit Exercises


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Daily WOD

Friday 3rd July

CrossFit Queanbeyan – CrossFit


2 sets of each – 2min rest between sets

Pull-ups (ME)

Toes-To-Bar (ME)


10min on Clock

1000m Run (Time)

in remaining time

Metcon (AMRAP – Reps)

25 Thrusters 45/35

ME Ring Muscle up

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Daily WOD

Thursday 2nd July

CrossFit Queanbeyan – CrossFit


5×3 – build weight

Power Clean & Jerk (TnG) (3)

No rest between the clean to the jerk, no pause on the ground for your clean, this is a push jerk


Metcon (Time)

10-1 Power Snatch 60/40

10-19 wall balls

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Daily WOD

Wednesday 1st July

CrossFit Queanbeyan – CrossFit

10 X 150m sprint intervals, 30sec rest
7min rest
15 x 100m sprint intervals, 30sec rest

Come see me i’ll show how to set the rower up


15min to find a 5rm,

this does not need to be a true 5rm, use it as a deaload to “Wendler” front which will start again next week

Back Squat (5)


Metcon (AMRAP – Rounds and Reps)

20min AMRAP


8 DL 100/80

8 Box jumps 30”/24”

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Daily WOD

Tuesday 30th

CrossFit Queanbeyan – CrossFit


Ring Dips (3,3,3)

Hold at the top of your dip in solid hollow position for 10sec before lowering to the dip

SCALE to a ring Support


@70% of Snatch 1rm

Snatch Complex (EMOM – 10min)

1 Snatch

1 Hang Snatch

1 Snatch Balance


15min on the clock

Switching between prone holds of

– Hollow Hold

– Plank (feet raised)

Core Doubles (AMRAP – Reps)

30 sec prone hold

ME double unders
– Hold the best hollow position you can keep you back curved and chin in

– Feet raised on a 20kg plate keep ribs down, hips tucked under, squeeze your ass as hard as you can, the hared you squeeze everything the harder it is the more you will get out of it

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Daily WOD

Monday 29th June

CrossFit Queanbeyan – CrossFit

General (No Measure)


20 Arm circles

10 Spiderman Push up (3 sec hold)

ACTIVE (No Measure)

4 Rounds (add weight)

5 Push press

5 Squat clean (no bar)

5 Kipping swing (pull ups on last)


in 15min

find your 5rm

Push Press (5)


Metcon (Time)

20 Cleans 50/37.5

20 pull ups

17 Cleans

17 Pull ups

11 Cleans

11 Pull ups

7 cleans

7 Pull ups
Full squat on the cleans

NO butterfly’s on the pull ups – kipping only


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Daily WOD

Super Saturday

CrossFit Queanbeyan – CrossFit

Metcon (Time)

In teams of 4 complete reps for time

80 cleans @ 80kg/60kg RX ( scale weight accordingly)

150 burpee box jumps 30″/24″ RX

80 Shoulder to Overhead 80kg/60kg RX (scale as above)

150 Toe to Bar

* 1 person is rowing 40 cals – other 3 complete reps- swap row throughout WOD.

Metcon (Distance)

In same teams- each person has 1 attempt at this for max distance overall

15 air squats

15 alternate lunges (30)

15 frogs

1 broad jump for max distance

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Daily WOD

Friday 26th June

CrossFit Queanbeyan – CrossFit


6×1 @ 80% of snatch 1rm

Hang Snatch (1,1,1,1,1,1)


12min Ladder (AMRAP – Rounds and Reps)

1,2,3…!! Thruster 50/35

6 burpee box jumps

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Daily WOD

Thursday 25th June

CrossFit Queanbeyan – CrossFit

This is the last week of the first Wendler cycle, we will take a week off next week before doing the cycle again


Wendler @ 90% of 1rm

75%, 85%, 95%

Front Squat (5,3,1+)


3 Rounds (Time)

10 Deadlifts

2 carpark run

10 Bar muscle up
Deadlifts @ 80% of 1rm

scale BMU to

10 pull ups & 10 box dips

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Daily WOD

Beginner classes

This will not effect current classesBeginner Poster

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