This Thursday is bring a friend FREE!!! Grab someone who has never tried CrossFit and drag them into the gym with you. Working out with friends always makes it more fun.
Saturday is the QCC Smackdown. There are NO SCHEDULED CLASSES. If you are not participating, please come down and support those that are. This was a fun event last year and promises to be a great event again this year.
The Open is coming starting February 23rd. Registration starts January 12. The Open is a 5 week online competition hosted by CrossFit HQ. Why should you sign up for the Open? The Open is a great benchmark of your progress over the year. It also means putting your scores out there for all to see. In years past, we have had many PRs set during the Open. Whether it be first muscle ups, to first Rx handstand pushups, and not only PRing an overhead squat, but doing that weight for many, many reps.
Monday:
Snatch: 2@60%, 2@65%, 2@70%, 2@75%, 2@80%
30-20-10
Pull-ups
300-200-100m Run
Directly into:
30-20-10
Shoulder to Overhead 135/95
Jumping Switch Lunges
Additional Work:
Snatch Pull: 3-3-3 @ 105%, 3-3 @ 110%
Back Squat: 5@80%, 1@85%, 5@80%, 1@88%, 5@80%, 1@91%,
Tuesday:
Bench Press: 10-8-6-4, heavy
5 Rounds, for max reps:
1:00 Row for Calories
1:00 Power Cleans (135/95)
1:00 Burpees over Bar
1:00 Rest
Additional Work:
10 Min EMOM:
Odd: 10 TTB + 10 OHS (95/65#)
Even: Rest
Wednesday:
Front Squat: 3@ 80%, 1@85%, 3@ 80%, 1@87%, 3@ 80%, 1@90%
5 Rounds for Time:
9 Power Snatch 95/65
15 Wallballs 20/14 to 10′
21 Double Unders
Additional Work:
Clean and Jerk: 2+1@60%, 2+1@65%, 2+1@70%, 2+1@75%, 4x 2+1@80%
Clean Pull: 3-3-3 @ 105%, 3-3 @ 110%
“Strict JT”
21-15-9:
Strict HSPU
Strict Ring Dips
Push-ups
Thursday:
Bring a Friend Free Day!!
5 Rounds:
AMRAP 4:
30 10m Shuttle Runs
15 Burpees
AMRAP Calorie Row in remaining time
Rest 4:00 between rounds
Friday:
Clean and Jerk: 3+1@65%, 3+1@70%, 3+1@75%, 2+1@80%, 1-1@85%, 1@90%
5 Min AMRAP:
Power Snatch 115/80
4 Min AMRAP:
Row for Calories
3 Min AMRAP:
OHS 115/80
2 Min AMRAP:
Double Unders
Additional Work:
Snatch: 3@65%, 3@70%, 3@75%, 2@80%, 1-1@85%, 1@90%
Back Squat: 4@82%, 1@86%, 4@82%, 1@89%, 4@82%, 1@92%
Saturday:
QCC Smackdown
Starts at 8am
