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WOD 120129
WOD Hail to the Queen WOD 1 10 HandStand Pushups 20 Pullups 30 One hand Kettle Bell Snatch 24kg/16kg 40 Wallballs Announcements Hail To The Queen 2012 -Special thanks to all of our volunteers who...
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WOD 120201
Lon goes overhead WOD “Fran” 21-15-9 95#/65# Thrusters Pull ups Announcements – CFQ wishes a Happy Birthday to Russel today! HIT Fit Boot Camp– Voigt’s bootcamp needs 5 new faces. So, tell your...
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WOD 120209
WOD “Helen” 3 Rounds 400m Run 21 – 24kg/16kg Kettle bell Swings 12 Pull ups Announcements –Mobility Class with Dr Bo This Saturday, Feb 11, 2012, CFQ will be hosting an hour long mobility class with...
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WOD 120211
WOD “Jackie” 1000m Row 50 – 45# Thrusters (M&F) 30 – Pull ups Announcements Adventure Racing Team Do you like to run? Do you like the mud? Do you like obstacle course races? Then check out our new...
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WOD 120216
WOD 21-15-9 Left-arm Kettlebell snatch, 1.5 pood Right-arm Kettlebell snatch, 1.5 pood Pull-ups Skill Work – Pistols 3×8 Announcements – If you haven’t done so already, register for the CrossFit Games...
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WOD 120314
WOD 21-15-9 Pullups Hang Snatch 95lbs/65lbs Announcements – Get started by registering today for Mid-March Foundations. Class begins March 21st and meets Wednesdays at 8pm and Saturday’s at 9am....
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WOD 120324
WOD “Chelsea” 5 Pullups 10 Pushups 15 Squats Every Minute for 30 Mins Announcements – CFQ wishes a Happy Birthday to Zack! -Our athletes will be participating in WOD 12.5 at CrossFit LIC today. Come...
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WOD 120328
Warmup 3 Rounds: 5 pullups 10 pushups 15 airsquats Strength/Skill 5×3 Hang Snatch warmup 2×5 Barbell warmup 1×5 55% warmup 1×3 75% warmup 1×2 80% working sets 5×3 WOD 5 Min AMRAP 5 HSPU 5...
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WOD 120407
Warmup 2 Minutes of Double Unders 2 Rounds 10 Pull ups 10 Push Ups 20 Air Squats Pigeon Hip Mobility Partner Hamstring Mobility Strength/Skill Pushups Hand Stands WOD “Mary” 20 Min AMRAP 5 HSPU 10...
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WOD 120427
Happy Birthday Jess! Warmup 2 Min Jump Rope 10 Ring Rows 10 Pushups 10 Situps 10 Back Extension 10 Jumping Squats Strength/Skill 3×10 DB/KB Press WOD 12 Min AMRAP 6 Strict Pullups 12 Pushups 18 KB...
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