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Daily WOD

Thursday 11th


CrossFit Queanbeyan – CrossFit

PART A

A1: Paused Back Squat (15/3 @60%)

Hold at absolute bottom for 3 sec

A2: L-Sit (5/1 – hold as long as you can)

scale to hanging L-sit or tuck knees to straight leg

PART B

10min: Handstand Walk (try to hit a max distance)

Scale to wall holds, shoulder taps or holds

Part C

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

2,4,6….!

STOH @60%*

12 Air squats
*60% or clean and jerk 1RM

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Daily WOD

Wednesday 10th

CrossFit Queanbeyan – CrossFit

PART A

Snatch Pull/HP/HS/S (25/5 @50% or heavier than last week)

1 Snatch Pull

1 Snatch High Pull

1 Power Snatch

2 Hang Snatch

PART B

Clean Complex (25/5 @50% or heavier than last week)

1 Power Clean

2 Hang Clean (squat)

2 Jerks

Part C

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Daily WOD

Tuesday 9th


CrossFit Queanbeyan – CrossFit

PART A

Snatch Grip Behind Neck Push Press (15/3 @70% or heavier than last week)

Using the same grip you use for a snatch, squeeze shouldler baldes tight when lowering onto back. Keep your elbowos forward

PART B

B1: Front Squat (15/3 @70% or heavier than last time)

B2: Pull-ups (15/3 – go heavier or harder than last week)

Part C

Metcon (Time)

3 Rounds (10min Cap)

30 OH Walking Lunges 20/10

15 Push Ups

30 Butterfly sit ups

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Daily WOD

Monday 8th

CrossFit Queanbeyan – CrossFit

PART A

Snatch (5/1 @90+% – every 90sec)

PART B

Clean and Jerk (5/1 @90% – every 90sec)

Part C

Shoulder Press (15/3 @70% – every minute)

CFQBN tester (AMRAP – Rounds and Reps)

6min AMRAP

5 Thrusters @50%*

5 Strict Pull ups
if you did this two weeks ago use a heavier weight and try to get the same or more rounds

Part D

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Daily WOD

Saturday 6th


CrossFit Queanbeyan – CrossFit

PART A

Deadlift (3,3,3,3,3)

try and make your total weight lifted heavier than last week, build weight throughout.

PART B

A1: Bench Press (15/3 @70%)

A2: Box Jumps (15/3 – from a seated position)

Part C

Metcon (No Measure)

EMOM – 6min

6 T2B

20 Double unders

Part D

pairs: Metcon (Time)

150 Double unders

30 Snatches 60/40

30 HSPU

30 Pull ups

30 Hang Squat Cleans

150 Double unders
Complete in order but break reps up however you want

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Daily WOD

Friday 5th

CrossFit Queanbeyan – CrossFit

PART A

Snatch (15/3 @80% – every 90sec)

PART B

Clean and Jerk (15/3 @80% – every 2min)

this is a bigger move and more taxing, this is why it is done over 2min

PART A

Metcon (Time)

5 Rounds (15min CAP)

5 Muscle ups*

10 T2B

15 Deadlifts 100/70

*scale to 5 pull ups and 5 dips
if you reach the cap your time time will be 15min + 1sec for every rep left over

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Daily WOD

Thursday 4th

CrossFit Queanbeyan – CrossFit

PART A

A1: Overhead Squat (15/3 @70%)

A2: Pull-ups (15/3 – use wight is you can)

PART B

Metcon (Weight)

EMOM – 6min

5 Deadlifts @60%

6 Lateral Burpees
To be done in the same min, if the class is busy set up bars with timber plates for the lateral burpees

Part C

Metcon (AMRAP – Rounds and Reps)

6min AMRAP

12 Front Squats @65%

6 HSPU*
If HSPU are fairly easy do deficit, this will be Rx+

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Daily WOD

Wednesday 3rd

CrossFit Queanbeyan – CrossFit

PART A

Snatch Pull/HP/HS/S (25/5 @50% – every minute)

1 Snatch Pull

1 Snatch High Pull

1 Power Snatch

2 Hang Snatch

PART B

Clean Complex (25/5 @50%)

1 Power Clean

2 Hang Clean (squat)

2 Jerks

Part C

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

15 Box Jumps

12 KB Swings 32/24

9 Snatch @75%*
Snatch to be done at 75% of heaviest snatch and can be done any way

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Daily WOD

Tuesday 2nd


CrossFit Queanbeyan – CrossFit

PART A

5sec Handstands Free standing

a 5min clock , string together as many 5sec holds as you can. Hands are not allowed to move at all, you score will be the amount of consecutive hold you can do. If you miss one you start from 0 and your core will be the most in a row you can do. Dont hold any longer than 5 sec as you dont get extra credit for it 🙂

PART B

B1: Snatch Grip Behind Neck Push Press (15/3 @70% of push press)

Using the same grip you use for a snatch, squeeze shouldler baldes tight when lowering onto back. Keep your elbowos forward

B2: L-Sit (hold as long as you can)

use rings, KB’s, para-lets or hanging hold for as long as you can or do a few sets depending on your ability

Part C

Metcon (Time)

15min CAP

700m row

100 Double unders

30 Power Cleans @80%*

100 Double Unders

700m row
Power cleans to be done at 80% of your Clean and jerk 1rm

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Daily WOD

Monday 1st

CrossFit Queanbeyan – CrossFit

Heavy Day

PART A

Snatch (5/1 @90% – every 90sec)

if you hit all your reps, then add weight from last week. If you did not get them all consider staying at the same weight

PART B

Clean and Jerk (5/1 @90% – every 90sec)

if you hit all your reps, then add weight from last week. If you did not get them all consider staying at the same weight

Part C

Part D

Back Squat (25/5 @60%)

Metcon (AMRAP – Rounds and Reps)

6min AMRAP

6 Thrusters 60/40

9 Pull ups

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