Wednesday 6th Feb
Gymnastics/Warm Up
5 Rounds NFT (10min Max)
6 Pistol squats
3 Strict HSPU
Max Handsatnd Hold
Barbell Conditioning
6 min Complex every 30sec
1 Power Snatch
1 Hang Squat Snatch
Use a moderate/light weight, form and speed are paramount
WOD I
5min AMRAP
5 SDLHP 60/40
5 STOH
WOD II (8min on the clock)
600m run
25 OH Squat 60/40
Max Burpees in remaining time
Tuesday 5th Feb
Strength/Conditioning
‘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.
WOD
3 Rounds (in teams of three)
600m Row
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
Monday 4th Feb
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
Strength
10min (exactly)
to find your 1RM
Front Squat
Push Press/Jerk (no split)
Power Clean
WOD
3 rounds
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
Friday 1st Feb
Hey Gang,
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!!!
Sunday 13th Jan
Skill/strength
Pick a goal and work on it
WOD
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!!!!
Tuesday 1st Jan
GYM IS CLOSED TODAY GUYS
A NICE ONE TO DO AT HOME
Skill
Handstand/handstand walks/HSPU
WOD
5 rds
Run 400m
50 squats
POST TIME TO COMMENTS!!!!
Saturday 22nd
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)
WOD
3RFT
15 KB snatch (ea) 16/12
400m run
7 box jumps
5min rest
2RFT
30 KB cleans (alt)
800m run
3min rest
20 Turkish get ups (ea)
Score = time minus 8min Rest
Wednesday 19th Dec.
WOD
A)2km time trial
B) 3RFT
400m run
10 thrusters 50/35
30 sit ups
Friday 7th Dec
Skill/Strength
Max Pull Ups
1 set any how (strict, Kipping or Butterfly)
WOD
A) Tabata circuit 16 alternating rounds for reps
Squats
Pull ups
B)1km run for time
C) Tabata circuit 16 alternating rounds for reps
Hang cleans 30/45
Burpees
Friday 30th Nov.
Skill/strength
Build weight for 5 sets
1x Push press 1x Push Jerk 1x Split Jerk.
Push Press 4,4,4 (de-load for end of month)
WOD
compare 021211
3RFT
7 Push Press @ 60/40
200m Run
We would like to acknowledge Flush Fitness
For Sponsoring next years Judgement Day
Our Sponsors
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