Hope everyone had a great Thanksgiving. As the holiday season continues, please remember that we always love to have your guests come visit us when they are in town. As such, if they want to try a workout, please email info@queencitycrossfit.com to let us know when they will be in town, and we can confirm if they will be able to attend, even without CrossFit experience (a lot of people know how to Run, Row, and do bodyweight things).
In December and January, we are having a consistency challenge again. Come in more than 20 days (make sure you are signed in each time) and you will be entered into a drawing for a Rogue gift card.
Monday:
15 Min AMRAP:
30 Double Unders
15 Power Cleans 135/95
30 Double Unders
15 Toes to Bar
Additional Work:
Back Squat: 8-8-8 @ 65%
Snatch: 3@60%, 3@65%, 3×3@70%
Snatch Pull: 3-3-3-3 @ 85%
Muscle Ups: Choose one of the following:
A. 3 sets of 9 unbroken
B. 4 sets of 7 unbroken
C. 5 sets of 5 unbroken
D. 6 sets of 4 unbroken
Rest 1 minute between sets
Tuesday:
3 Min AMRAP:
21 Overhead Squats (135/95#)
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
3 Min AMRAP:
18 Overhead Squats (155/105#)
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
3 Min AMRAP:
15 Overhead Squats (185/135#)
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
3 Min AMRAP:
12 Overhead Squats (205/145#)
12 Over-the-Erg Burpees
Max Calorie Row
Additional Work:
Strict Handstand Pushups
Choose one of the following:
A. 3 sets of 15 unbroken
B. 4 sets of 12 unbroken
C. 5 sets of 9 unbroken
D. 6 sets of 6 unbroken
Rest 1 minute between sets
3 Rounds for Time:
20 Cal Airdyne
40 GHD Situps
Wednesday:
For time:
10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* (135/95#)
*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar. Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar.
Additional Work:
Clean and Jerk 3+1@60%, 3+1@65%, 4×3+1@70%
Clean Pull: 3-3-3-3 @ 85%
Front Squat: 5-5-5-5 @ 65%
Thursday:
In teams of 2-3:
20 Min AMRAP:
60 Cal Row
24 Pushups
12 Bench Press 155/105
Friday:
4 Rounds for Time:
25 Calorie Row
25 Wallballs 20/14 to 10′
25 CTB Pull-ups
Additional Work:
Snatch: 3@65%, 3@70%, 3@75%, 1-1-1@80%
Clean and Jerk: 2+1@65%, 2+1@70%, 2+1@75%, 1@80%
Back Squat: 8×3@75%
14 Min EMOM:
Evens: Prowler Push (select weight and distance)
Odds: D-Ball to Shoulder (select weight and reps)
Saturday:
Danielle:
In teams of 2:
15 Box Jumps 36/30
50 Power Cleans 185/130
15 Box Jumps
100 Pull-ups
15 Box Jumps
50 Thrusters 135/95 (same bar)
15 Box Jumps
100 Burpees
15 Box Jumps
Additional Work:
Track:
Run 3x (600m :15 rest/ 400m :10 rest/200m)
Rest 3 mins between sets. Goal is to run the same 200m splits throughout the entire workout.
For time:
20 Thrusters 135/95
Rest 3 min
15 Thrusters 185/135
Rest 3 min
9 Thrusters 205/145
NOT for time:
45 GHD Sit-ups
30 Strict TTB
15 Strict L-Pull-ups
