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Thursday, 10.23.14

Barbells for Boobs is this Saturday, please sign up to be assigned for a heat on the whiteboard.  There will be no morning classes.

1. Heats will be assigned Saturday
2. Please arrive early and plan to warm yourself up upstairs & be ready to go at 2PM (first heat will start at 215PM)
3. PRIZES will be awarded to fastest Rx times & most funds raised!
4. WEAR PINK!!!!!!!

Nate (PM Athlete) getting some big weight on his pullups

Nate (PM Athlete) getting some big weight on his pullups

 

 

WOD:

Rest Day / Make-up Day / Active Recovery

Wednesday, 10.22.14

Info about Barbells for Boobs:
1. Heats will be assigned Saturday
2. Please arrive early and plan to warm yourself up upstairs & be ready to go at 2PM (first heat will start at 215PM), there are no morning classes.
3. PRIZES will be awarded to fastest Rx times & most funds raised!
4. WEAR PINK!!!!!!!

 

Coach Eric (PM Athlete) showing his pain face during single arm KB Front Squats

Coach Eric (PM Athlete) showing his pain face during single arm KB Front Squats

WOD:

If you missed Monday, you will be performing the tests from Monday, otherwise

A. Find a max Turkish Getup

B. Cindy:
20 Minute AMRAP of:
5 Pull-ups 10 Pushups
15 Air Squats

 

COMPETITORS:

A. 4+1X3 Touch & Go Jerks, rest 90 sec. Four sets to work to a 3 RM then +1 set is at 75% of 3 RM.
B1. 3×6 OH Walking Lunges (heavier vs last week).
B2. 3×12/10 Toes To Bar
C. FS: 3×3@80% , 2×2@90% (12 mins), rest 1-2 mins between sets (12 mins)
D. OHS: 3×2@80%, 2×1@90%, rest 1-2 min between sets (12 mins) E
E. 5 Min Amrap 10 Thrusters 10 CTB
Rest 5 Mins
5 Min Amrap Burpees to 6″ Target

Tuesday, 10.21.14

Barbells for Boobs is this Saturday from 2-4pm. There will be no morning classes. Please sign up on the whiteboard in the gym, so you can be assigned a heat. The Halloween party will begin at 6:30pm and run until 10-10:30ish, at which point we invite you to head out to a local watering hole (I hear Rhinehaus has a nice selection of spirits). Please dress up in your costume.

We are testing this week. Please remember to post your scores so we can reevaluate your progress and programming.

Classes are limited to 16 people. You MUST sign up ahead of time for class each class. If the class is full, you will be placed on the wait list. If you are wait listed, you will receive an email if someone cancels. Otherwise, please email info@queencitycrossfit.com and we will do our best to accommodate you, however your spot is class is not guaranteed unless you are signed up (not wait listed) for class.

 

Steggy (AM Athlete) is all smiles for Box Jumps and Rope Climbs

Steggy (AM Athlete) is all smiles for Box Jumps and Rope Climbs

WOD:

Starting a round every 12 minutes
3 rounds, each for time of:
250 meter Row
15 Kettlebell Swings 53/35
15 Burpees
15 Kettlebell Swings
250 meter Row

 

COMPETITORS:

A. 5X1 Two Position Clean (hang & power position) – heavy but NO MISSES, rest 1-2 mins.
B. 5X2 Jerk from blocks – heaviest possible, rest 1-2 mins.
C. 4+1X3 Touch & Go Cleans (full) – four sets to work to a 3rm, rest 90 sec. Then + 1 set is at 75% of 3 RM.
D1. Deadlift: 4×6, first 2 sets should be a warmup, work to a heavy weight by set 3
D2. 4×30 Sec ME Kipping Ring Dips
E. 12 Min Amrap 150 Wall Balls 90 Double Unders 30 Muscle Ups

Monday, 10.20.14

We are testing this week.  Please remember to post your scores so we can reevaluate your progress and programming.

Classes are limited to 16 people.  You MUST sign up ahead of time for class each class.  If the class is full, you will be placed on the wait list.  If you are wait listed, you will receive an email if someone cancels.  Otherwise, please email info@queencitycrossfit.com and we will do our best to accommodate you, however your spot is class is not guaranteed unless you are signed up (not wait listed) for class.

 

WOD:

A. Back Squat: 15 Minutes to find a Max

B. Power Clean: 15 Minutes to find a Max

C. Weighted Pull-up: 10 Minutes to find a Max

 

COMPETITORS:

A. 5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES, rest 1-2 mins
B. 4+1X3 Touch & Go Snatches (full) – four sets to work to a 3rm, rest 90 sec. Then a +1 set at 75% of 3RM.
C. Back Squat: 3×5, work up to a heavy 5 reps for the day (last set of 5 should be HEAVY, rest 1-2 mins between), then 1×20 @ 5RM minus 40#, rest 1-2 min between sets (last week).
D. Shoulder Press: 4×6, first 2 sets should be a warmup, work to a heavy weight by set 3.
E. 3×60 sec HS Hold, 60 sec rest between
F. 10 Min Amrap 10 Hand Stand Pushup 10 Wall Balls 10 CTB Pullups
G. 9-6-3 Power Snatch (135/95) Toes To Bar

Saturday, 10.18.14

 

Langston (Comp Group) moving steady through his Box Jumps

Langston (Comp Group) moving steady through his Box Jumps

 

WOD:

A1. Close Grip Bench Press: 10,8,6,4, 31X1 tempo, 30 sec rest
A2. Farmer’s Carry: 4×30 meters, heavy, rest 2:00

Three Rounds for time of:
400 meter Run
50 Air Squats
400 meter Row

 

COMPETITORS:

A. 5X1 Snatch – work to a max for the day, rest as needed (15 mins max)
B. 5X1 Clean & Jerk – work to a max for the day, rest as needed (15 mins max)
C. Front Squat: 2×5@75% w/1 sec pause; then 2×2@80% with 1 sec pause, rest 1-2 min
D. Over Head Squat: 2×2@75% w/2 sec pause; then 2×1@80% with 1 sec pause, rest 1 min
E. 10 Min Amrap: 3,6,9,12…C&J (135/95) + TTB
Rest 5 Mins
10 Min Amrap: 5 CTB Pullups 10 Hand Release Pushups 15 Air Squats

Friday, 10.17.14

 

 

WOD:

Hang Power Clean: 8 Minute EMOM, 3 reps, moderate load

3 sets for reps:
30 Sec Toes to Bar
Rest 30 Sec30 Sec Double Unders
Rest 30 Sec
30 Sec Kettlebell Swings 53/35
Rest 90 Sec

3 sets for reps:
30 Sec Pullups (Jumping Pullups)
Rest 30 Sec
30 Sec Situps
Rest 30 Sec
30 Sec Dumbbell Snatch, alternating, 50/35
Rest 90 Sec

 

COMPETITOTS:

A.) Power Snatch: 4X5 – work to a 5RM, rest as needed. (These can be dropped if needed with a quick reset)
B) Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed. (These can be dropped if needed with a quick reset)
C.)Bench Press 4×7, first 2 sets should be a warmup, work to a heavy weight by set 3, rest 1 minute between
D.) GH Raises: 5×10 (add weight as needed)
E.) 12 Min EMOM: Evens: 3 MU (3 Elevated Ring Row + 3 Strict Ring Dip) Odds: 12 Alternating KB Snatch (53/35)

Single leg step ups with the 6:30am group

Single leg step ups with the 6:30am group

Thursday, 10.16.14

Question of the Day: If you had to live in any other country than USA, where would you live?

FD (PM Athlete) showing the other evening guys how it's done

FD (PM Athlete) showing the other evening guys how it’s done

 

WOD:

Rest Day / Active Recovery / Make-up Day