CrossFit Queanbeyan - CrossFit PART A 12min: Back Squat (5 x 2 @85%) PART B EMOM 7min - both in the same minute KB Front Squat (8 @16/24) 32/24 for Advance Toes-To-Bar (5-12) Keep you toes to bar smooth and consistant, if you are yet to have toes to bar, each rep of knee raises try and go higher Part C… [ 44 more words ] http://crossfitqueanbeyan.com/2017/07/17/monday-17th-3/

CrossFit Queanbeyan - CrossFit TEAM WOD Teams of 3, One person rows while another starts the movments, one will be resting. In indian file you must each get through the AMRAP as many times as you can. You must also row as far as you can in the same time. Each member must complete the set movements and reps before tagging the rower. [ 34 more words ] http://crossfitqueanbeyan.com/2017/07/15/saturday-15th-2/

CrossFit Queanbeyan - CrossFit PART A 4 rounds Alternate minutes o: Dips (5-10 weighted if you can) e: Thruster (Max Effort 50/37.5) o: REST (No Measure) PART B Metcon (AMRAP - Rounds and Reps) 6min AMRAP 12 Front Rack Lunge 50/37.5 6 Push Press Part C Metcon (Time) 3 rounds 10 Hang Power Snatch 50/37.5 8 Lateral Bar Burpees http://crossfitqueanbeyan.com/2017/07/14/friday-14th-2/

CrossFit Queanbeyan - CrossFit PART A 90sec: Back Squat (5 x 5 @65%) PART B Metcon (AMRAP - Rounds and Reps) 25min AMRAP 2,4,6…! Power Clean @70% HSPU Air Squats Box Jumps http://crossfitqueanbeyan.com/2017/07/13/thursday-13th-3/

CrossFit Queanbeyan - CrossFit PART A Snatch/Hang Snatch (5 sets 1 x 1 @heaviest last week) PART B 4 Rounds Single Arm Dumbell Press (10) Suitcase Carry (20m) Same weight for both, heavy as you can. 10 one arm 20m carry 10 other arm 20m carry Part C 110717 (AMRAP - Rounds and Reps) 12min AMRAP 15 Cal Bike/Row 15 T2B 15 Deadlifts 80/60 http://crossfitqueanbeyan.com/2017/07/12/wednesday-12th-4/

CrossFit Queanbeyan - CrossFit PART A E2MOM - 8min Back Squat (4 x 8 @50%) This is to be done to a Med ball, with a partner to make sure you touch your but to the med ball with perfect form, this is not heavy. If you need to also add a plate or two under the med ball to keep form perfect, the aim is to get to med ball aonly… [ 43 more words ] http://crossfitqueanbeyan.com/2017/07/11/tuesday-11th-3/

CrossFit Queanbeyan - CrossFit PART A Back Squat (5 x 2 @80% ) 90sec rest between sets PART B 4 Rounds NFT Single leg Deadlift (4 x 10 same weight as last week) Weighted Pull-ups (4 x 5) Part C Metcon (AMRAP - Reps) 5 sets 2min Clock 50 Double Unders MAX reps Single arm DB Thrusterweight by feel, try to use something that you can move continuosly, swap arms as needed REST 90sec each set http://crossfitqueanbeyan.com/2017/07/10/monday-10th-3/

CrossFit Queanbeyan - CrossFit Metcon (Time) IN PAIRS 30 Power Cleans 60/40 200m Farmers Carry 24/16 30 Power Snatches 200m Farmers Carry 30 STOH 200m Farmers Carry 60 Wall Balls 200m Farmers Carry 60 Bar Facing Burpees 200m Farmers Carry 60 KB Front rack Lunges http://crossfitqueanbeyan.com/2017/07/08/saturday-8th-3/

CrossFit Queanbeyan - CrossFit PART A Back Squat (5 EMOM - 5min @50%) This is not super heavy but really need perfect form and solid depth, grab a med ball if you nee to to gauge you depth PART B Metcon (Weight) 4 Rounds 5-10 Weighted ring Dips 10 Bar hip thrusts Part C Metcon (AMRAP - Rounds and Reps) 16min AMRAP 10 Cal Row 18 Dumbbell Snatch 20-30/10-15 10 Cal Bike 18 Hollow rocks http://crossfitqueanbeyan.com/2017/07/07/friday-7th-3/

CrossFit Queanbeyan - CrossFit PART A 12min: Clean/Hang Clean/Push Jerk (1 x 2 x 2 - build to a max weight, no misses) PART B EVERY 2min 5 rounds 7: Handstand Push-ups (strict if possible) 50: Double-Unders Part C Metcon (Time) 4 Rounds for time 5m Handstand walk* 8 Thrusters 60/40 11 C2B*12 Shoulder taps or 5 Wall walks http://crossfitqueanbeyan.com/2017/07/06/thursday-6th-3/

CrossFit Queanbeyan - Home & Travel WOD HTW 008 (AMRAP - Reps) 2min Run 3min Air Squats 2min Run 3min Push Ups 2min Run 3min Plank* 2min RunWIth the plank you must accumulate 3min, use the run as a recovery, smash out the reps http://crossfitqueanbeyan.com/2017/07/06/thursday-6th-2/

CrossFit Queanbeyan - CrossFit PART A Single leg Deadlift (4 x 8) PART B EMOM 12 minutes, Alternate minutes (o): Dips (6 x 8) Bar or rings, add weight if you are able Banded KB Swing (6 x 8) tie a band off the rig as resistance to the swing stay controlled and don't go to heavy, there are Russian style… [ 48 more words ] http://crossfitqueanbeyan.com/2017/07/05/wednesday-5th-4/