Monday 13th May
This week we will have a rest form the heavy work to give ourselves a good recovery
WOD
20min on the clock
1000m row buy in
AMRAP in remaining time
20 hollow rocks
200m run
10 pistol squats
Skill
5×15 double under
5x Max handstand hold (use the wall if you need to)
Monday 6th May
Strength
Hang Power Clean
5,5,5,5 (build to a max)
WOD
8min AMRAP
5 Power Clean (80% of above weight)
20 KB swings 26/16
20 Air squats
Skill
5×5 Strict T2B
3×5 Pistol Squats
5×5 GHD Sit Ups
GOOD LUCK MEGS FOR THE REGIONALS
Sat 1st Sept
WARM UP/SKILL
Double Under – 1 min if you do not have a DU go for fast singles and every 5th single go for a DU
Single Under – 1 min go for speed with minimal jump
Double Under – 1 min try to keep the rope speed as above with a slightly higher jump
WOD
5RFT
8 Thrusters 50/35kg
12 Pull Ups (scale to Jumping Pull ups NO bands)
100 Double Under Buy out
Post load and time to comments
Meg's in Action on the Monkey Bars
Wed 29th Aug
Skill/strength
Strict press 5@65% 5@75% 5+@85%
WOD:
4FT
8 Sit ups
10 HR push ups
12 KB Swings @24/16
CrossFit Queanbeyan Classes
Hello All,
Well we were going to just run 1 class on a Saturday, but after having 18 to the 8.30 and 10 to the 9.30am we will keep both on the timetable!!
We will also stick to the two sessions on a Sunday as the numbers have been so good.
Please note a change to the timetable though, with the Oly Lifting on a Wed will be going to a Crossfit Class and there will be NO Oly lifting on a Monday!!
If you really want to progress faster with CrossFit, I would look at getting one of the guys to do some 1 on 1 or small group Personal Training with you. It will make a huge difference!
We are very fortunate to have the likes of Megan, Alex, Kane & Matt all very well skilled and knowledged in different areas of CrossFit, make the most of them and look into some PT…
Also note for Anzac day we will be running a 12pm class only, and also welcome Kris to the training ranks this afternoon as she works with Meg’s in this afternoon’s class. Another awesome person to the ranks of ‘coach’ at CrossFit Queanbeyan…
Scotty
Monday 2nd April
Skill/Strength
Squat clean tech work, pole/bar/ball (5 mins)
5 sets of 4 reps – 1 squat clean into 3 front squats – focus on depth. (20 mins)
WOD
3 RFT – (10 min time cap)
10 Squat cleans 60/40kg
20 Pull ups
Scaling options – lower weight, banded pull ups, jumping pull ups.
Mobility
Top 3 WOMEN Judgement Day 2012
1st - Eve Neville – CrossFit BodyM
2nd - Megan Smith – CrossFit Queanbeyan
3rd - Philipa Robinson – CrossFit Athletic
- Been working out long?
Awesome weekend at the “2012 Judgement Day”
A huge thank you to all the athletes for travelling and competing. To all of our staff that helped with everything a huge thank you to you as well, of course to all the girls that cooked for the cake stall, a huge thank you and of course to Kirryn (for all the hard work on the spreadsheets, scoring, admin etc), you are awesome thank you so much!!!
To our major sponsor, Philip Kouvelis Real Estate, and all associated sponsors- thank you for your kind support of the event.
Looking forward to preparing for the next “Judgement Day”, so you all better get back to training cause it is going to be big an hopefully we can double the Prize Money next year…
Tuesday 6th March
Skills and Strength
Box Jumps 5 on the minute every minute
Conditioning
5 rounds for time
25 Double Under’s
15 Thruster’s 50/35kg
Post load and time to comments
Meg’s Posing in between sets!!!
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