strength Archives - CrossFit CQ

Monday 19th June 2017

June 19, 2017Sean O'NeillWODNo CommentsCF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Gym, health, Metcon, Rockhampton, Rocky, run, strength, Wall Balls, WOD, Workout

Strength Front Squat (4, 4, 4, 4, 4, 4 @ 80-85% of 1RM) Hold 1 weight for all Sets. Metcon (AMRAP – Rounds and Reps) Death By Wall Ball vs Burpee Complete as many rounds and reps as possible 1st min 1 Wall Ball 2nd min 2 plate burpees 3rd Minute 3 Wall Balls 4th Min…

Friday 20th January 2017

January 19, 2017Sean O'NeillWODNo Comments2017, AMRAP, Athlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Double Unders, Exercise, Fitness, Gym, health, Overhead Squat, Power Snatch, Rocky, strength, Weights, WOD, work, Workout

Overhead Squat (2, 2, 2, 2, 2, 2, 2, 2, 2, 2) @85% of 1RM *Use the same weight Metcon (AMRAP – Reps) In 8 minutes complete as many reps as possible 3 Power Snatch 5 Overhead Squats 70 Double unders Weight: 45kg/30kg

Wednesday 28th September 2016

September 27, 2016Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Girls, Gym, health, Hero WOD, Jackie, Metcon, Method, Physical, Pull Up, pull ups, Rockhampton, Rocky, Row, strength, Thrusters, Weights, WOD, Workout

Thruster (Spend 15min Working towards a heavy triple) *Recommended Rep Scheme. 5, 5, 5, 3, 3, 3, 3, 3 Take the weight from the ground, unless you are un familiar with a clean, if unfamiliar with a clean please take weight from the racks Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

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…

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…

Thursday 18th April 2016

August 17, 2016Sean O'NeillWODNo Comments400m run, Athlete, Box Jumps, Burpee 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, Kelly WOD, Metcon, Method, Muscle-Ups, OH Med Ball Sit Ups, Overhead Squat, Physical, pull ups, Rockhampton, Rocky, run, Sit Ups, Sprint, squats, strength, Wall Balls, weight, Weights, WOD, work, Workout

Kelly (Time) – 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

Friday 12th August 2016

August 11, 2016Sean O'NeillWODNo Comments400m run, Athlete, Back Extension, Box Jumps, Burpee, 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, Ladder, Max reps, Metcon, Method, Muscle-Ups, OH Med Ball Sit Ups, Overhead Squat, Physical, Pistols, pull ups, Rockhampton, Rocky, run, Sit Ups, Sprint, squats, strength, Wall Balls, weight, Weights, WOD, Workout

– The Squat Clean Complex Clean Pull (1 Rep Max) Hang Clean (1 Rep Max) Clean (1 Rep Max) Perform 7 rounds for max load [20min] – 1 Round consists of 1 Clean Pull 1 Hang Clean 1 Clean in succession. – your score is the heaviest completed set. Metcon (Weight) Accumulate Max Reps Acending weight ladder Odd…

Tag: strength