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Daily WOD

Tuesday 14th


CrossFit Queanbeyan – CrossFit

PART A

A1: Rope Climb (10min Practise)

A2: Ring Support (5 x Max effort – no shaking)

Hold in a locked out position at the top of a dip in a solid hollow position
Alternate between A1 & A2 at your own pace

PART B

B1: Bench Press (15/3 @70%)

B2: Overhead weighted Hip Flexor stretch (No Measure)

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

B3: Box Jumps (25/5 – at higher than normal)

Part C

Metcon (AMRAP – Rounds and Reps)

6min AMRAP

8 T2B

8 KB Thruster (4ea)

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Daily WOD

Monday 12th


CrossFit Queanbeyan – CrossFit

PART A

Overhead Squat (15/3 @70%)

PART B

B1: 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)

B2: Hang Power Clean (15/3 @80%)

Part C

C1: Metcon (AMRAP – Rounds and Reps)

5min AMRAP

20 Double Unders

8 Clean & Jerk @above
3min rest

C2: Metcon (AMRAP – Rounds and Reps)

5min AMRAP

8 Overhead Squats 50/35

8 Pull Ups

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Daily WOD

Saturday 11th


CrossFit Queanbeyan – CrossFit

PART A

Clean and Jerk (15/3 @ 60%)

PART B

Clean and Jerk (3 reps find 1rm)

Part C

C1: Snatch Complex (15/3 @70% + 3@75%)

1 Snatch pull

1 Hang snatch high pull

2 hang snatch

C2: Pull-ups (25/5)

Part D

Metcon (Time)

IN PAIRS

300 Double unders

150 Wall balls

100 Burpees

50 Front rack Lunges 70/45

25 STOH
Share reps as needed, complete movements in order

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Daily WOD

Friday 10th

CrossFit Queanbeyan – CrossFit

PART A

Back Squat (30/3 @75%)

PART B

Snatch Balance (10/2 @65%)

Part C

C1: Metcon (Distance)

4min

Max Effort Row – Distance

C2: Metcon (AMRAP – Rounds and Reps)

4min AMRAP

3 Power Snatch @80%

6 C2B

C3: Metcon (AMRAP – Rounds and Reps)

4min AMRAP

6 Power Cleans @above

4 Lateral Burpees
4min REST between each WOD

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Daily WOD

Thursday 9th

CrossFit Queanbeyan – CrossFit

PART A

A1: Rope Climb (10min practice)

A2: Goblet squat (Weight)

Goblet Squat Hold

40sec

PART B

Hang Power Clean (30/3 @75%)

Part C

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

10,20,30……. Double Unders

5 Clusters 50/35

8 T2B

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Daily WOD

Wednesday 8th

CrossFit Queanbeyan – CrossFit

PART A

A1: Push Jerk (15/3 @70%)

A2: Pistols (25/5)

A3: Ring Support

Hold in a locked out position at the top of a dip in a solid hollow position

PART B

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
12min CAP

Weight 102.5/70

Part C

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 🙂

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Daily WOD

TUESDAY 7th


CrossFit Queanbeyan – CrossFit

PART A

A1: Overhead Squat (25/5 @60%)

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

Hang Power Snatch (25/5 @60%)

Part C

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

25 KB swings 24/16

14 Push Ups

7 strict Pull ups

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Daily WOD

Monday 6th


CrossFit Queanbeyan – CrossFit

PART A

A1: Bench Press (25/5 @60%)

A2: Overhead weighted Hip Flexor stretch (No Measure)

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

A3: Toes-To-Bar (5/1)

mex effort in 1min – unbroken

PART B

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

5 Hang Power Clean 60/40

10 Front Rack Lunge

5 STOH

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Daily WOD

Saturday 4th

CrossFit Queanbeyan – CrossFit

Warm-up

10min: Warm-up (No Measure)

5 Behind neck pressing Balance

5 Goblet Squat + 10sec pause

30 sec Ankle/box mobility

PART A

Muscle/ Balance (5/1 every 90sec, build to 60%)

3 Muscle Snatch

2 Snatch Balance

PART B

Clean (15/3 @75%)

Part C

C1: Snatch Pull (25/5 @70%)

C2: Handstand Push-ups (25/5)

Part D

Metcon (Time)

3 Rounds (teams of 2)

1000m Row (500m each)

15 STOH 70/45

30 Pull ups

60 Air squats
apart from the row all reps can be broken up however

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Daily WOD

Friday 3rd

CrossFit Queanbeyan – CrossFit

PART A

Rope Climb (10min to practise)

PART B

B1: Pistols (25/5)

or you can practice holding down the bottom try not to hold onto anything

B2: Push Jerk (15/3 @70%)

Part C

Snatch Balance (10/2 @60% of snatch)

From the Floor

Part D

Metcon (AMRAP – Rounds and Reps)

8min on Clock

8 Lateral Burpees

2,4,8,16……! Power Snatch 60/40

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