Saturday, 5.25.13

Posted by Siu on May 24, 2013 in WODS | 2 comments

WOD

A.  20 minutes to establish one rep max Hang clean,

B.  Every minute on the minute for 10 minutes, complete three Hang cleans using 65-75% of max successful lift in Part A.  Focus on consistency of form and fast third pull

Friday, 5.24.13

Posted by Siu on May 23, 2013 in WODS | 34 comments

WOD

Complete as many rounds as possible in 7 minutes of:
6 Handstand push-ups
12 Box facing burpee box jumps

Thursday, 5.23.13

Posted by Siu on May 22, 2013 in WODS | 28 comments

Question of the Day (QOD): The WOD is about to start, the clock is counting down, 3-2-1…what is going through your head?

WOD

Rest / Active Recovery / Make up Day

Wednesday, 5.22.13

Posted by Siu on May 21, 2013 in WODS | 59 comments

WOD

“Fight Gone Bad!“

Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20? box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to 12.8.12.

Tuesday, 5.21.13

Posted by Siu on May 20, 2013 in WODS | 42 comments

WOD

A.  20 minutes to establish one rep max Split jerk

B.  4 x 400 meter Run
Rest exactly :20 between rounds

Compare Part A to 12.15.12.  Reference 3.28.13 for Part B.  Note that rest time is much shorter.  For Part B, goal is consistent splits without leaving too much in tank.

Monday, 5.20.13

Posted by Siu on May 19, 2013 in WODS | 47 comments

Happy Monday QCC Crew!  Are you ready for the week?

A very big congrats to Siu and Isaac for completing their CrossFit Mobility Certification this past weekend.  We’ll be sharing our knowledge to get you kittens nice and supple.

Also, an even bigger congrats to Emily D. who completed who CrossFit Level I Certification!  Emily has started the QCC Coaches’ Development program so you will certainly be seeing more of her smiling face and dancing skills.

Siu with Master Mobilizer Kelly Starrett

WOD

Complete as many reps as possible in 10 minutes of:
12 Thrusters, 95/65 pounds
12 Pull-ups

Sunday, 5.19.13

Posted by Siu on May 18, 2013 in WODS | 3 comments

Serious

Silly

WOD

Restorative Yoga or Rest Day