Wednesday, 4.25.12
WOD
A. Four sets of 25 unbroken Kettlebell swings, rest exactly 1:00 between sets
B. Burpee ladder
With a continuously running clock, do one burpee the first minute, two burpees the second minute, three burpees the third minute… continuing as long as you are able. Your workout is complete when you cannot complete the required number of reps within that minute.
Compare Part B to 12.24.11.
Tuesday, 4.24.12
WOD
For time:
Run 400 meters
5 rounds of the couplet:
10 Knees to elbows
10 Ring dips
Run 400 meters
Monday, 4.23.12
Please welcome Renee, Chad J., Patrick, Adriane, Matt Y. and Eric L. who completed Elements XXI. Introduce yourselves and help them feel at home.
Also, we’re excited to announce that we will be adding Restorative Yoga twice a month to the QCC calendar. This one hour class will be led by Myrita and free to all QCC members. This is a great complement to your CrossFit training during the week. Please sign up for the first class scheduled for Sunday, 4/29 at 9:00AM!
Tristan and Emile vs. Tires
WOD
Three rounds for max reps of:
1:00 Front squats, 135/95 pounds
1:00 Pull-ups
1:00 Push-ups
(Rest exactly 1:00)
Saturday, 4.21.12
Is FD laughing at Chad's mile time?
WOD
155/105 pound Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
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