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Wednesday, 9.17.14

 

Tom Y (PM Athlete) working through sets of  weighted pullups.

Tom Y (PM Athlete) working through sets of weighted pullups.

 

WOD:

A1. Front Rack Split Lunge: 4×6/leg, 3010 tempo, rest 30 sec
A2. Weighted Pull-ups (Negatives): 4×2-3, 3010 tempo, rest 90 sec

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

EMOM during AMRAP: 1 Deadlift at 70% of Max

 

COMPETITORS:

A. 3+1X5 Split Jerk (no drops) – three sets to work to a 5rm, rest 2:00
B. Deadlift: 15 mins to find 1 RM
C. Weighted Box jumps 5×5 (maintain same load across sets)
D. Weighted Ring Dip: 15 mins to find 1 RM
E. 3xME Strict HSPU, rest 2 mins
F. Elizabeth
For Time 21-15-9
Squat Clean (135/95)
Ring Dip

Tuesday, 9.16.14

Please visit the Barbell for Boobs page and create your fundraising account.  We will hold B4B on October 25, with heat times to come.  In year’s past, we have had a great outcome and lots of money raised for a good cause.  Let’s continue the trend.

Matt Y (AM Athlete) fighting through his kettlebell swings

Matt Y (AM Athlete) fighting through his kettlebell swings

 

 

WOD:

Power Clean: 3-3-3-3-3, building, 2:00 rest

Push Press: 5-5-5-5, building, 2:00 rest

On a 12 Minute running clock:
Run 1 mile
AMRAP Burpees in time remaining

 

COMPETITORS:

A.) 5X1 Clean from blocks (just above knee) – work to a heavy but perfect single for the day, rest as needed
B.) 5X1 Jerk from blocks – work to a heavy but perfect single for the day, rest as needed
C.) 3+1X5 Touch & Go Cleans (full) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00
D.) Weighted Pullup: 15 mins to find 1 RM
E.) Accumulate 2:00 in Ring L-Sit, then 3 x 10 V-ups, 30 sec rest between sets
F.) 3 Rounds For Time: 15 KBS (53/35) 15 TTB 15 Burpees to touch bar (same as TTB bar)

Monday, 9.15.14

Barbell for Boobs is October 25, followed by the QCC Halloween Party.  Details available on Facebook, but in the meantime, please register with on the Barbell for Boobs page and creating your account to start your fundraising efforts.

 

Tommy (AM Athlete) keeping his eye on the prize during his Turkish Getups

Tommy (AM Athlete) keeping his eye on the prize during his Turkish Getups

WOD:

A1. Back Squat: 8-6-4-4, 22X1 tempo, rest 60 sec
A2. Partner Hamstring Raises: 4×7-10, rest 2:00

B. 3 Rounds, each for time of:
250 meter Row
10 Hang Power Clean and Jerk 95/65
12 Ring Dips
200 meter Run

Rest 3:00

 

COMPETITORS:

A.) Snatch from blocks: 5×1 (start just above knee)
B.) TnG Snatch: 3+1×5 (Three sets to work to a 5 RM)
C.) Back Squat: 3×5, work up to a heavy 5 reps for the day, then 1×20 @ 5RM minus 90#
D.) Shoulder Press: 15 mins to find 1 RM
E.) RDLs 5 x 5 (maintain same load across sets. Challenging but full ROM)
F.) 3×10-20 Hand Stand Shoulder Touches (scale to popping hands off ground if needed), rest 90 secs
G.) 10 Min Amrap 5 HSPU 10 Pullups 15 Deadlifts (155/105)

Sunday, 9.14.14

Question of the Day: Which song best describes you?

Tara keeping the plate well locked out in her overhead Lunges

Tara keeping the plate well locked out in her overhead Lunges

 

WOD:

QCC BootCamp at 10am

Rest Day / Active Recovery Day

 

Saturday, 9.13.14

Oliver working on his Jedi levitation skills

Oliver working on his Jedi levitation skills

 

WOD:

A. Front Squat: Build to tough set of 4, repeat at same weight, 20X0 tempo

B1. Pendlay Rows: 3×6-8 reps, 2010 tempo, 30 sec rest
B2. Reverse Curls w/ Barbell: 3×8-10 reps, 3010 tempo, 60 sec rest

C. In teams of 2:
4,000 meter Row, alternating every 500 meters
100 Single Arm Kettlebell Squat, alternating partner and arm every 10 reps, 35/25
100 Partner Anchored Situps, alternating every 10 reps

 

COMPETITORS:

A.) Snatch: 15 mins to find heavy singe for the day
B.) C&J: 15 mins to find heavy singe for the day
C.) Front Squat: 2×5@75%; then 2×3@65% with 3 sec pause
D.) Over Head Squat: 2×3@75%; then 2×2@65% with 3 sec pause
E.) Fight Gone Bad Three rounds of:
1 min Wall Balls (20/14)
1 min SDHP (75/55)
1 min Box Jump (20″)
1 min Push-press (75/55)
1 min Row (Calories)
Rest 1 min

Friday, 9.12.14

Josh (Comp Group) shouldering the stone at the Anax Competition last month

Josh (Comp Group) shouldering the stone at the Anax Competition last month

 

WOD:

A1. Close Grip Bench Press: 4×6-8 reps, 31X1 tempo, rest 60 sec
A2. Russian Kettlebell Swings: 4×15 unbroken, build to heavy unbroken set

B. 10 Minutes Handstand Pushup work: working on difficult variation

C. Five Rounds for time of:
10 Deadlifts (heavy unbroken weight for all rounds)
10 Pushups
30 Double Unders

 

COMPETITORS:

A) Power Snatch: 4X5 – work to a 5RM, rest as needed
B) Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed
C.) GH Raises x 5 x 5, rest 1:30
D.) Bench Press 3×5, 2×4 – Work to 90% for the day
E.)3×5/2 Strict HSPU + 5 Kipping HSPU
F.) 3×6-18 UB CTB Pullups, rest 1 min (Practice butterfly each set)
F.) 20 Min Airdyne/Run/Row @ Recovery Pace

Thursday, 9.11.14

Question of the Day: What is your favorite memory from your childhood?

Kelly K. has found a 1 year old, short-haired, male cat.  He is neutered and flea free.  If you would be interested in adopting him, please contact info@queencitycrossfit.com, and I will put you in contact with Kelly.

Larry_3

 

Kelly K (PM athlete) has quite to audience for her push press

Kelly K (PM athlete) has quite to audience for her push press

 

WOD:

Rest Day / Make-up Day / Active Recovery