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News Article #1

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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

Skill

2 sets of each – 2min rest between sets

Pull-ups (ME)

Toes-To-Bar (ME)

WOD

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

Weightlifting

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

WOD

Metcon (Time)

10-1 Power Snatch 60/40

10-19 wall balls

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Daily WOD

Wednesday 1st July


CrossFit Queanbeyan – CrossFit

IT’S A NEW MONTH, LETS ROW AGAIN!!
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

Strength

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)

WOD

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

8 HSPU

8 DL 100/80

8 Box jumps 30”/24”

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Daily WOD

Tuesday 30th


CrossFit Queanbeyan – CrossFit

Gymnastics

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

Weightlifting

@70% of Snatch 1rm

Snatch Complex (EMOM – 10min)

1 Snatch

1 Hang Snatch

1 Snatch Balance

WOD

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)

5min

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)

Strength

in 15min

find your 5rm

Push Press (5)

WOD

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

Warm-up

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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

Weightlifting

6×1 @ 80% of snatch 1rm

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

WOD

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

Strength

Wendler @ 90% of 1rm

75%, 85%, 95%

Front Squat (5,3,1+)

WOD

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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