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Tag: Fitness

Home Posts Tagged "Fitness"

Saturday 5th September – 2020

September 4, 2020Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Gym, health, Metcon

Metcon (AMRAP – Reps) In Partners Head 2 Head. Run 400m Toes 2 Bar rest 2 min Run 400m Max Box Jumps 24″/20″ Rest 2 min Run 400m Max Deadball Cleans 100lbs/60lbs [120/80] Rest 2min Run 400m Max Burpees Your score is the total number of reps. One partner runs the other partner is completing…

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Friday 4th September – 2020

September 3, 2020Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Gym, health, Metcon

Metcon Metcon (Time) For Time; 15-12-9-6-3 reps of Hang Power Clean (45/30) Pushup Hang Power Snatch (45/30) Pull ups

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Thursday 3rd September – 2020

September 2, 2020Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Gym, health, Metcon

Warm-up As many times through in 10minutes 20 single leg swings 10 cossack squats 10 russion KB swings 10 curtsy squats 5 walkouts 5 rollovers Strength Bulgarian split squat (5 x 10 (10each leg)) 1. Find yourself a step, bench or box that you can rest a foot on, it needs to be about knee…

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Wednesday 2nd September – 2020

September 1, 2020Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Gym, health

Warm-up 3 rounds or 12minutes For Form 200m run (together) 10m walking lunge forward (together) 20 Syncro Sit Ups 10 Half kneeling SA DB press (left) 10 Half kneeling SA DB press (Right) 10 Windmills (weighted or unweighted) Conditioning Metcon (Time) [Metcon] For Time – Partner WOD 600m Run 30 Syncro S/A DB Devil’s Press…

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Tuesday 1st September – 2020

September 1, 2020Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Gym, health, Metcon

Warm-up 2 Parts A) – {5 Minutes} As many rounds For form 2 clean Pulls 2 Hang clean 2 Squat Cleans 2 Split jerk 2 OH Lunge B) – {5 Minutes} warm up row Strength Clean and Jerk (Spend 15-20min to find a heavy double) 3, 3, 3, 2, 2, 2, 2 Metcon Metcon (AMRAP…

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Wednesday 26th August – 2020

August 25, 2020Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness

Warm-up 2 rounds through: 10 x shoulder tap each side into a pushup 20 x leg swings/side 10 x narrow squats + 10 x sumo squats 10 x Frontal Raise + 10 x lateral raise/s DB Bench Press (7 – 7 – 7 – 7 – 7) Hold same weight across all sets. DB accumulative…

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Friday 26th June – 2020

June 23, 2020Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Gym, health, Metcon, Physical, Rockhampton, Rocky, WOD, Workout

Warm-up 2 sets through for form: 1:00 Bike/Row/Ski :30 Handstand Hold or Pike 10 Half Kneeling DB Press/s 10 Narrow Squats + 10 Normal Squats Push Press (10 . 10 . 10 . 10 . 10) – Hold same weight across all sets and try to work between 50 and 60% of your 1RM Metcon…

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Thursday 25th June – 2020

June 23, 2020Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Gym, health, Metcon, Physical, Rockhampton, Rocky, WOD, Workout

Warm-up Complete through once for quality: 50m Shuttle Run 30 Straight Arm Banded Lat Pulldowns 0:30 Dead Hang from Pullup Bar 15 Pushups 20m Death March 20 Bird Dogs Daily Wod Metcon (Time) 5 rounds for time: 300m Run 15 Bar Dips 3 Rope Climbs (15ft) 22 minute time cap Mobility 2:00 Assisted Straddle (partner…

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Wednesday 24th June – 2020

June 23, 2020Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Gym, health, Metcon, Physical

Warm-up 2 rounds through for quality: 5 Empty Bar Power Cleans 5 Hang Squat Cleans 10 Single Leg Deadlifts 20 Supine Glute Bridge Hip Lifts 10 Side Lying Leg Abduction/s Weightlifting Squat Clean (3 . 3 . 3 . 3 . 3) – Goal of today is to build up to 80% of your 1RM….

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Tuesday 23rd June – 2020

June 23, 2020Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Gym, health, Metcon, Physical

Warm-up As many rounds through for quality in 7 mins: 20 Calf Raises 100m Run 20 Shoulder Taps 10 Cossack Squats Daily Wod Metcon (AMRAP – Reps) In a 6 minute window: Complete 3 rounds 30 Double Unders 15 Hang Power Snatch (25/15kg) 5 Burpees Max body weight lunge in remaining time REST 2:00 Repeat…

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