Monthly Archives: January 2010

CFQ with journals in hand.

Front Squat 3 X 5

then Back Squat 1 X15-20 @ 75- 80% of 5rm

Acessory Work:

Tabata 1 arm Kettlebell Swings and Double Unders

Last chance to sign up for January Foundations. Foundations starts tomorrow, January 5th! Find details and dates here. Sign up now.  Just 1 spot left.

WOD 9246- Sunday

5 rounds for time of:
18 Burpees
12 Pullups
8 1 arm alternating DB Snatches M 50-60lbs, W 30- 40lbslbs

Accessory Work:
2 rounds 400 M farmer walk. W25lbs, M 45lbs.  Foul everytime you drop or set down the plate.  Each foul = 1 round of bear crawls

Maura and Wil on box jumps.

Two days left until our  January Foundations starts on Tuesday, January 5th!  Find details and dates here. Sign up now 2 spots left.

Shoulder position for the Snatch/overhead grip The Iron Maven

Heather

WOD 9245 – Saturday

Week 1, day 3 of our 2nd strength bias cycle.

Deadlift 3 X 5
followed by 1 X 15-20 using 75-80% of your 5 rep max

Then
AMRAP in 10 min of
12 Air squat
12 Box jumps

Kick your New Years resolutions ass this year! If you or someone you know has made the resolution to get in shape for 2010, then it’s your obligation to tell them about CrossFit Queens.  Our January Foundations registration is open and starts on Tuesday, January 5th!  Find details and dates here. Spots are already filling up.  5 spots left.