Thursday 24th
Skill
Kipping/Toes to bar
WOD
’12.3′
18min AMRAP
15 Box Jumps
12 Push Press 52.5/35
9 T2B
Wednesday 1st Aug
Starting a new cycle guys let us know how it is all going??
Skills & Strength
Push press 5@65%, 5@75%, 5+@85%
WOD:
20 Min AMRAP
200m Run
11 HSPU
22 D/U (scale 3:1)
Looks like fun!!
Tues 5th June
NEW TIMETABLE HAS STARTED THIS WEEK PLEASE CHECK THE TIMETABLE:
http://crossfitqueanbeyan.com.au/timetable/
Skill/Strength
HSPU Practise (10min)
KB Clean Practise (5min)
KB Swing Snatch Practise (5min)
WOD
10min AMRAP
Max KB Snatch. Alt 24/16kg
Max Burpees
Max KB Clean & Press. Alt 24/16kg
Start with Snatches, then at the 4 ½ min mark do max burpees for one minute at the 5 ½ min mark switch to KB Clean and Press
Post load and reps to comments
Fri 1st June @ CrossFit Queanbeyan
June see us hitting up a new cycle, with a focus on Muscular Endurance. Enjoy and be sure to hit the coaches up if you have any questions with the training regime
WOD
15 Min AMRAP
30 push press buy in 20/35
7 push ups
9 KB Swings 16/24
11 SDHP 16/24
Muscular Endurance Finisher
Push Press 2×10 50% 1RM
Max push ups after each set (close grip)
1 min rest Maximum after Push ups
Post load and time to comments
31st May @ CrossFit Queanbeyan
WOD:
“Angie” Nice little one to finish off the month of May
For time:
100 Pull-up
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments
This is crazy:
Wed 30th May – Canberra CrossFit
Skill/Strength: Strict Pull Up 7×3 (Aim for more weight or less bands than 19th May)
WOD:
5,10,15,20,25,30,25,20,15,10,5
Box Jumps
Shoulder to Overhead 40/30kg
Post load and time to comments
Tuesday 29th May
Skill/strength: Build to a 1RM deadlift for the day (20 mins)
WOD:
21 KB Swing @ 24/16kg
200m Run
15 KB Swing @ 24/16kg
400m Run
9 KB Swing @ 24/16kg
800m Run
Post load and time to comments
CrossFit Queanbeyan 11th May
Skill/Strength: OHS
Build to a 5RM for the day in 10 mins, once weight is found 5 are performed on the minute every minute for 15 mins. Work in pairs, scale with boxes and broomsticks. Form is key, if you don’t have an OHS use a broomstick and plates/boxes until comfortable with the movement.
WOD: 5FT
5 OHS 45/30kg
10 Burpees
15 Walking Lunges
200m run
20 min Cut off
CrossFit Queanbeyan 4th May
Strength5 x Deadlift on the min every min for 15 mins. ( Build to moderate weight before starting, weight should be challenging for the 15 min)
WOD7RFT 15 min Cut off
13 x KB Swings 24/16kg
8 x Deadlift 80/60kg
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