Thursday 23rd Feb
Skills & Strength
Push Press Strength 3×3
Then
Conditioning
Perform 1 Clean & Press 60/40kg on the first minute, on the second perform 2, and so on until you run out of time to perform the reps within the minute.
Post total minutes and reps done
Slater hard at it...
Wednesday 22nd Feb
Start With Squat Mobility
Conditioning
30,25,20,15,10,5
Wall Ball Shots
Kb Swings @24/16
ABMAT Sit ups
Finisher
SMR Quads, Hip Flexors
Tuesday 21st Feb – CrossFit Queanbeyan Doing it for Charity
Conditioning
Run 800m
10x Ring Push Ups
Run 600m
15x Ring Push Ups
Run 400m
20x Ring Push Ups
Run 200m
25x Ring Push Ups
Post time to comments
Bit of Footage from the CrossFit Queanbeyan crew inside the Relay for Life over the weekend, so you know we have hit the $90,000 raised for Cancer Council.
A huge thank you to everyone from the CF Queanbeyan crew that came and did a session or two, or stayed the full 24hrs. Kane & I thank you from the bottom of our hearts, you don’t understand what it means to us!! THANK YOU
Monday 20th Feb
Conditioning
3FT
10 D/L @60/40
14 Burpee Bar Jump
Then 3FT
10 SDHP @60/40
14 Pull Ups
Then 3FT
10 Clean + Press @60/40
14Push Ups
Run Through all 3 continuously no break in between
Post load and time to comments
CrossFit is all about family, both at home and our box. We really do appreciate all of you that have come and joined the CrossFit Queanbeyan family, thank you….
Sunday 19th Feb
20 min to find 5RM power clean
then
5 min AMRAP
5 Power Clean 50/40kg
5 bar facing burpees
3min rest then
5 min AMRAP
3 HSPU (pike push up if scaling)
5 Pull Ups
Post loads and rounds & reps to comments
Saturday 18th Feb
Session today is at 11am at the Relay for Life, Sieffert Oval Queanbeyan!! Come on down and help us raise money for Cancer!
Skills & Strength
Snatch 4×3 Building Weight each set. Work Up to 85% 1RM
Conditioning
20 Min AMRAP
5 Snatch @45/30
200m Run
One of my favourite athletes: Graham Holmberg
Friday 17th Feb
Remember, Saturday WOD is at the Relay For Life at 11am tomorrow at Seiffert Oval Qbn, not the usual 9am at the box!! Hope to see you all there??
Conditioning
400m Run To Start
Then 3FT
30 Air Squats
30 Release Push Ups
30 Box Jumps
400m Run To Finish
Finish With Rack Position mobility
Thursday 16th Feb
Skills & Strength
Pistol Squat Practice, Technique 10 mins
Conditioning
5FT
10 Ring Dips
15 Pull Ups
20 D/U
Post load and time to comments
Don’t forget we are running a 24hr CrossFit Challenge within the Relay for Life this Saturday starting at 10am, we would love for you all to come and do a workout with us!! Every hour on the hour we will hit it up.. If you can’t make it any doantions would be greatly appreciated: https://relay.cancercouncil.com.au/donate/T22801
Wednesday 15th Feb
Conditioning
10,9,8,7…..1
KB Swings 24/16
T2B
Turkish Get Ups 16/12
Finisher
10 min Squat
We will be looking to enter the Tough Mudder in Sept in Sydney, if anyone is interested let Kane know and we will get a few teams…
Tuesday 14th Feb
Happy Valentines Day Ladies xox
Skills & Strength
Build to 3RM Squat clean 30mins
Then
AMRAP 7min
6 Clean + Press @60/40
12 Box Jumps
Post load and times to comments
Only a few days to go before the start of the CrossFit Games!! Still not too late to register and represent CrossFit Queanbeyan, we would love for you to try it and see how you go!!
Cost is only $10 and is open to anyone..
Here is the link to register: https://games.crossfit.com/mygames/
Simply fill out the form and them click to affiliates and click on CrossFit Queanbeyan, I will do the rest!!
Few of us in action at the Smash Clash in Canberra last year
CrossFit Open
Socialise