Wednesday 29th Feb
Skills
Snatch Pull/Power Snatch 5 sets of 2 snatch pull 1 Power snatch
Conditioning 21, 18, 15
KB swing 24/16
KB SDHP
Release Push Ups
Post load and time to comments
Don’t forget to register for our Judgement Day Challenege, all workouts will be suited to any individual and we recommend you all get in and have a go and help support a very worthy cause in SIDS…. click here
Tuesday 28th Feb
Strength
Weighted Pull Ups (scale to band)
Start with Body weight x 5
Add weight every set (decrease band) x 5 until max is reached
Conditioning 3 rounds for time
800m run
400m OH Plate carry
Monday 27th Feb
Start
Warm Up 3 rounds of cindy
5 Pull ups, 10 Push Ups, 15 Squats
Conditioning “FIGHT GONE BAD”
3 rounds for time
Wall Balls
SDHP 35/20kg
Box Jump 20”
Push Press 35/20kg
Rowing(Count Calories)
Rest 1 minute and repeat
Count total reps/calories across all movements
Post you total score to comment
Bit of footage for waht you are in for:
Sunday 26th Feb
Start
Weighted Ring Dips 5×5 ( Scale with Bands )
Conditioning 10 Min AMRAP
5 Burpee Deck Squats
15 Squats
Rest 3 Mins Then Perform the same workout again and try to equal or better the first 10 mins
Post load and sets/reps to comments
Saturday 25th Feb
Strength and Skills
Behind the Neck Split Jerk 4×3
Conditioning
For Time
30 KB Clean + Press 16/12kg (30 Each Arm)
30 KB Swings
20 KB Clean + Press
20 KB Swings
10 KB Clean + Press
10 KB Swings
Then Complete 5 TGU each Arm to finish WOD
Friday 24th Feb
Skills & Strength
OH Squat 5×3 (you are trying to build to a max 3RM)
Conditioning 3FT
500m Row
10 OH Squats 45/30kg
400m Run
Post load and times to comments
O/H Squat at 4am at the Relay
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….
2012 Regionals Countdown
Our Sponsors
Socialise