Saturday, Jan 28th is the QCC Holiday Party and White Elephant Gift Exchange. All friends, family and acquaintances are welcome. We will provide some beer and food, but any special drinks should be brought along with some to share. Please mark your calendars and join us for some fun and community.
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:
Roy:
5 Rounds for time:
15 Deadlifts 225/155
20 Box Jumps 24/20
25 Pull-ups
Additional Work:
Snatch: 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 2×1@80%
Snatch Pull: 3@95%, 3-3-3-3@100%
Front Squat: 3@60%, 3@70%, 3@75%, 3@80%, 4×3@85%
Tuesday:
3 Rounds for time:
30 Power Cleans 135/95
30 Wallballs 20/14 to 10′
30 Cal Row
Additional Work:
5 Rounds for time:
10 DB Snatch, alt arms 70/55
10 Box Jumpovers 24/20
Wednesday:
5-5-5 Front Squat
5-5-5 Bench Press
3x Max Effort Strict Pull-ups
Additional Work:
Clean and Jerk: 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 2×1@80%
Clean Pull: 3@95%, 3-3-3-3@100%
12 Min EMOM:
Odds: 6 Toes to Bar + 6 Overhead Squats 95/65
Evens: 6 Toes to Bar + 6 Thrusters 95/65
Thursday:
5 Rounds:
10 Deadlifts 185/135
20/15 Row
30 Sit-ups
40 Double-unders
Friday:
Snatch: 2@60%, 2@70%, 2@75%, 2@80%
2 Rounds:
21 Overhead Squats 95/65
21 C2B Pull-ups
21 Power Snatch 95/65
21 Over-the-Bar Burpees
Additional Work:
Clean and Jerk: 2+1@60%, 2+1@70%, 2+1@75, 2+1@80%
Back Squat: 2@60%, 2@70%, 2@75%, 2@80%, 2×2@85%
Saturday:
Teams of 3:
2000m Run
150 Cal Row
100 Box Jump Overs 24/20
75 Clean and Jerks 135/95
15 Rope Climbs
Additional Work:
12 Min EMOM:
Odds: 20 Wall Balls 20/14 to 10′
Evens: 10 Toes to Bar
