5 Rounds NFT (10min Max)
6 Pistol squats
3 Strict HSPU
Max Handsatnd Hold
6 min Complex every 30sec
1 Power Snatch
1 Hang Squat Snatch
Use a moderate/light weight, form and speed are paramount
5 SDLHP 60/40
WOD II (8min on the clock)
25 OH Squat 60/40
Max Burpees in remaining time
‘Death By Thrusters’
1 on the first minute, 2 on the second, 3 on the third and so on until you can no longer perform the required amount of thrusters in that minute.
If you finish before everyone else, go back to the last amount you completed and do that every minute until the whole group has finished.
3 Rounds (in teams of three)
200m One arm KB carry 24/16
25 Double Unders
Each person follows the other you can not start until the person in front of you moves to the next station
Hey Guys, So what a massive couple of days with Judgement Day being a huge success and the move all but finished. Now time to get serious and get get ready for the open. You will notice a slight change in the programming, it will focus on a 6 week cycle concerntrating on strengthening a lift and a gymnastics movement to compliment that lift. Train Hard Enjoy
to find your 1RM
Push Press/Jerk (no split)
25 Push Ups (touch KB)
17 KB Swings 24/16
10 Dead Lifts 100/70
A Short Video of some of the kids do a WOD on Judgement Day
Well we are only one day from Judgement Day!! Hope you are ready, it is going to be an awesome day.
Surprise WOD today, so head over the High Street and find out what is in order…
Sorry there will be NO class this afternoon at 4pm.
Due to Judgement Day the box will be closed Saturday and Sunday.
We will look to be back to full swing on Monday!
Also registrations for The Open is now open: click here
Whne you are entering be sure to look up CrossFit Queanbeyan for your affiliate, (note that if you have been mssing in action, you need to spend half your training time at the box to qualify for this year’s games).
Big thanks to Lulu Lemon for their sponsorship and ongoing support!!!
Pick a goal and work on it
5x400m run 2 min rest between Sets
2 Burpee penalty for every second difference between your slowest and fastet times
POST FASTEST TIME BURPEES TO COMMENTS TO COMMENTS!!!!
GYM IS CLOSED TODAY GUYS
A NICE ONE TO DO AT HOME
POST TIME TO COMMENTS!!!!
Please note due to the Alive! Christmas party there will be no coach present for the 8.30am class (Scott says sorry but he will be in NO state to drive)
15 KB snatch (ea) 16/12
7 box jumps
30 KB cleans (alt)
20 Turkish get ups (ea)
Score = time minus 8min Rest
Max Pull Ups
1 set any how (strict, Kipping or Butterfly)
A) Tabata circuit 16 alternating rounds for reps
B)1km run for time
C) Tabata circuit 16 alternating rounds for reps
Hang cleans 30/45