Front Squat Archives - CrossFit CQ

Thursday 15th February 2018

February 14, 2018Sean O'NeillWODNo CommentsCF, CFCQ, CrossFit, CrossFit CQ, CrossFit in Rockhampton, Exercise, Fitness, Front Squat, Gym, health, Metcon, Physical, Running, Squat Clean, WOD, Workout

[Warm Up] 2 rounds of: :45 sec 30m shuttles rest 15 sec :45 sec air squats rest 15 sec :45 sec good mornings rest 15sec :45 sec Russian Twists Metcon (5 Rounds for time) On the minute every 4 Minutes for 20minutes – Perform as fast as possible 2 Squat Clean 3 Front Squat 400m…

Friday 8th September 2017

September 7, 2017Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Front Squat, Metcon, WOD, Workout

Front Squat (10-10-10-10) 70% of 1RM Complete a set every 3:00 Metcon (AMRAP – Rounds) Core Conditioning: EMOM x 12: Minute 1: 40 Second Plank Minute 2: 40 Sec DB Bear Hug (100/60) Minute 3: 40 Second L Sit Minute 4: 40 second Frontal Raise plate hold (20kg/10kg) Comp Optional: 120/80 DB 20 Sec on…

Wednesday 9th August 2017

August 8, 2017Sean O'NeillWODNo CommentsAthlete, CFCQ, CrossFit, CrossFit CQ, CrossFit in Rockhampton, Exercise, Front Squat, Gym, health, Metcon, Physical, push ups, Rockhampton, WOD, Workout

Metcon (AMRAP – Rounds and Reps) In Partners 16 min amrap, tag team style: 5 SDHP (40/30) 7 Pushups 9 Front Squats Once the amrap is complete, partnerships must complete a 400m farmers carry/plate carry together. One partner farmer carries two KB’s and the other carries a weight plate however they see fit. You have…

Friday 2nd June 2017

June 1, 2017Sean O'NeillWODNo CommentsCrossFit, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Front Squat, Metcon, Power Clean, Squat Clean

Metcon (Weight) Clean Complex: Every 2 mins complete the following for 20mins 1 Power Clean 2 Squat Clean 3 Front Squats *Weight should be 75% of your 1RM Clean*

Friday 9th September 2016

September 8, 2016Sean O'NeillWODNo Comments400m run, Athlete, Back Extension, Box Jumps, Burpee Box Jumps, CF, CFCQ, Clean, Clean & Jerk, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Deadball Cleans, Double Unders, Exercise, Fitness, Food, Front Squat, Gym, health, Hero WOD, Metcon, Method, Muscle-Ups, OH Med Ball Sit Ups, Overhead Squat, Physical, Pistols, pull ups, push ups, Rockhampton, Rocky, Row, run, Sit Ups, Sprint, squats, strength, Wall Balls, weight, Weights, WOD, work, Workout

Power Snatch (Spend 15min Warming Up heavy triple) – Isabel (Time) – For Time: 30 Snatches, 135# / 95#

Thursday 8th September 2016

September 7, 2016Sean O'NeillWODNo Comments400m run, Athlete, Back Extension, Box Jumps, Burpee Box Jumps, CF, CFCQ, Clean, Clean & Jerk, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Deadball Cleans, Double Unders, Exercise, Fitness, Food, Front Squat, Gym, health, Hero WOD, Metcon, Method, Muscle-Ups, OH Med Ball Sit Ups, Overhead Squat, Physical, Pistols, pull ups, push ups, Rockhampton, Rocky, Row, run, Sit Ups, Sprint, squats, strength, Wall Balls, Weights, WOD, work, Workout

Working With a partner – (1) Row 250 meters Row 500 meters Row 1,000 meters Row 500 meters Row 250 meters * 1:1 rest ratio with your partner – (2) Bench Press 10 X 10 @ 60-80% of 1RM * 1:1 rest ratio with your partner 250m Row (Time) As fast as possible row 250…

Thursday 1st September 2016

August 31, 2016Sean O'NeillWODNo Comments400m run, Athlete, Back Extension, Box Jumps, Burpee Box Jumps, CF, CFCQ, Clean, Clean & Jerk, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Deadball Cleans, Double Unders, Exercise, Fitness, Food, Front Squat, Gym, health, Hero WOD, Muscle-Ups, OH Med Ball Sit Ups, Overhead Squat, Physical, Pistols, pull ups, push ups, Rockhampton, Rocky, Row, run, Sit Ups, Sprint, squats, strength, Wall Balls, weight, Weights, WOD, work, Workout

Metcon (Time) – Row 50 Calories then.. – 100 OH Med Ball Sit Ups 10kg/6kg 25 Alt OH KB Lunge (left arm) 25 Alt OH KB Lunge (Right arm) 50 KB Swings 25 Alt OH KB Lunge (left arm) 25 Alt OH KB Lunge (Right arm) 100 Box Jump overs 24″/20″ – KB Weight: 24kg/16kg…

Monday 29th August 2016

August 29, 2016Sean O'NeillWODNo CommentsAthlete, Box Jumps, C2B Pull Ups, CF, CFCQ, Chest to Bar Pull Ups, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Front Squat, Gym, health, Metcon, Physical, Rockhampton, Rocky, Wall Balls, WOD, Workout

Front Squat (5, 5, 5, 5, 5, 5) Metcon (AMRAP – Reps) 12min AMRAP 9 C2B Pull Ups 15 box jumps 24″/20″ 21 Wall Balls 10kg/6kg

Saturday 27th August 2016

August 26, 2016Sean O'NeillWODNo Comments400m run, Athlete, Back Extension, Box Jumps, Burpee Box Jumps, CF, CFCQ, Clean, Clean & Jerk, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Deadball Cleans, Double Unders, Exercise, Fitness, Food, Front Squat, Gym, health, Hero WOD, Metcon, Muscle-Ups, OH Med Ball Sit Ups, Overhead Squat, Physical, Pistols, pull ups, push ups, Rocky, Row, run, Sit Ups, Sprint, squats, strength, Wall Balls, weight, Weights, WOD, work, Workout

Metcon (Time) In partners – For Time: – Max Calories in 5min – then.. – 30 DeadLifts 125kg/90kg (each) 15 Lat Burpees over bar (partner 1) 15 Lat Burpees over bar (partner 2) 30 Wall Balls 10kg/6kg 15 Lat Burpees over bar (partner 1) 15 Lat Burpees over bar (partner 2) 30 Toes 2 bar…

Thursday 25th August 2016

August 24, 2016Sean O'NeillWODNo Comments400m run, Athlete, Box Jumps, CF, CFCQ, Clean & Jerk, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Deadball Cleans, Double Unders, Exercise, Fitness, Food, Front Squat, Gym, health, Hero WOD, Metcon, Method, Muscle-Ups, OH Med Ball Sit Ups, Overhead Squat, Physical, Pistols, pull ups, push ups, Rockhampton, Rocky, run, Sit Ups, squats, strength, Wall Balls, Weights, WOD, work, Workout

Skill acquisition Perform as many rounds as possible for form. [20min] – 7 Turkish get ups (left) 7 Turkish Get ups (Right) 7 Strict Press – Comp Op: Strict HSPU Metcon (5 Rounds for reps) every 3 mins for 15mins (5 sets) – 100m Sprint 10 Toes 2 Bar 10 DB Push Press 20kg/15kg 20…

Tag: Front Squat