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Tuesday 28th


CrossFit Queanbeyan – CrossFit

PART A

A1: Bench Press (5/1 @90%)

A2: Pistols (30/6 – or hold for 20sec)

A3: Hang Snatch High Pull (25/5 @ yesterdays snach – 80%)

PART B

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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Monday 27th


CrossFit Queanbeyan – CrossFit

PART A

A1: Overhead Squat (5/1)

This can come form the rack

@90%

PART B

B1: Hang Power Snatch (15/3 @80%)

B2: T-Spine Opener (No Measure)

Reach over a roller and anchor down you hands with a heavy KB, press you bum to the ground (hold and contract)

Part C

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

2,4,6….STOH*

30 Double unders
*weight to be used is 100% or your strict press 1rm

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Friday 24th


CrossFit Queanbeyan – CrossFit

PART A

Back Squat (5/1 @90%)

PART B

B1: Snatch Balance (15/3 @75%)

Floor Wipers (60/12 @ same weight as snatch balance)

Part C

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
weight is 20/15

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Thursday 23rd


CrossFit Queanbeyan – CrossFit

PART A

A1: Rope Climb (15/1,2,3,4,5 )

if you dont yet have rope climb, just stick to locking in

A2: Overhead weighted Hip Flexor stretch (No Measure)

Hold weight (only if comfortable) overhead with both feet elevated – contract & relax

A3: Handstand Walk (5/1)

go for as much distance in go as you can, scale to holds against wall, nose to wall

PART B

Metcon (AMRAP – Rounds and Reps)

17min AMRAP

10 Burpee Box Jump over

10 HSPU

10 Front rack Lunges 60/40

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Uncategorized

Tuesday 22nd


CrossFit Queanbeyan – CrossFit

PART A

A1: Overhead Squat (15/3 @80%)

A2: T-Spine Opener (No Measure)

Reach over a roller and anchor down you hands with a heavy KB, press you bum to the ground (hold and contract)

PART B

Push Jerk (30/3 @85%)

Part C

Metcon (AMRAP – Rounds and Reps)

6min AMRAP

12 Push Ups

8 Deadlifts 100/70

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Uncategorized

Tuesday 22nd

CrossFit Queanbeyan – CrossFit

PART A

A1: Overhead Squat (15/3 @80%)

A2: T-Spine Opener (No Measure)

Reach over a roller and anchor down you hands with a heavy KB, press you bum to the ground (hold and contract)

PART B

Push Jerk (30/3 @85%)

Part C

Metcon (AMRAP – Rounds and Reps)

6min AMRAP

12 Push Ups

8 Deadlifts 100/70

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Uncategorized

Monday 20th


CrossFit Queanbeyan – CrossFit

PART A

A1: Ring Support

Hold in a locked out position at the top of a dip in a solid hollow position
If You have muscle up, then perform a few before the support

A2: Goblet squat (Weight)

Goblet Squat Hold

40sec

PART B

Hang Power Clean (30/3 @85%)

Part C

Metcon (Time)

10-1

Thrusters 45/30

Pull Ups

30 Burpee Buy out

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Uncategorized

Monday 20th


CrossFit Queanbeyan – CrossFit

PART A

A1: Ring Support

Hold in a locked out position at the top of a dip in a solid hollow position
If You have muscle up, then perform a few before the support

A2: Goblet squat (Weight)

Goblet Squat Hold

40sec

PART B

Hang Power Clean (30/3 @85%)

Part C

Metcon (Time)

10-1

Thrusters 45/30

Pull Ups

30 Burpee Buy out

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Daily WOD

Thursday 16th


CrossFit Queanbeyan – CrossFit

PART A

Back Squat (30/3 @80%)

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Daily WOD

Wednesday 15th


CrossFit Queanbeyan – CrossFit

PART A

Hang Power Snatch

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