CrossFit Queens http://www.crossfitqueensny.com Strength + Conditioning Sun, 19 May 2013 04:01:41 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 Heavy Workload http://www.crossfitqueensny.com/2013/05/heavy-workload/ http://www.crossfitqueensny.com/2013/05/heavy-workload/#comments Sun, 19 May 2013 04:01:41 +0000 Terita@CFQ http://www.crossfitqueensny.com/?p=18402 Read More]]> Warm Up: Put on your friendly face. This is going to burn, but you’ll have plenty of help. WOD: Partner WOD/4 Person Teams
600 Double Unders
400 Air Squats
200 Push Ups
400M Run

Athletes switch movements after an athlete completes a 400 M run. When a movement is completed, that station is now a rest period. The workout is completed when the three movements are completed.

Announcements
Congratulations to Coach Andy and the ART for completing the CMC yesterday!
Congratulations to our members who completed the Brooklyn Half Marathon yesterday!

1970-01-01

]]> http://www.crossfitqueensny.com/2013/05/heavy-workload/feed/ 0 Get On The Bar http://www.crossfitqueensny.com/2013/05/get-on-the-bar/ http://www.crossfitqueensny.com/2013/05/get-on-the-bar/#comments Sat, 18 May 2013 04:01:24 +0000 Terita@CFQ http://www.crossfitqueensny.com/?p=18379 Warm Up: Find new and improved ways to hype yourself up before your WOD WOD: “One Bar to Rule Them All”
10 Snatch Hi-Pull 135/95#
20 Jerks 135/95#
30 OHS 135/95#
40 Power Cleans 135/95#
50 Deadlifts 135/95#
1970-01-01

]]> http://www.crossfitqueensny.com/2013/05/get-on-the-bar/feed/ 0 Friday Fun http://www.crossfitqueensny.com/2013/05/friday-fun/ http://www.crossfitqueensny.com/2013/05/friday-fun/#comments Fri, 17 May 2013 04:01:25 +0000 Terita@CFQ http://www.crossfitqueensny.com/?p=18377 Warm Up: WOD: 10 minutes
Human Flag Progression part 1 (On box)
or Frog Stance Practice

then

3 Rounds
5 Minute AMRAP
10 T2B
20 Box Jump 24/20″
10 HR Pushups
Rest 3 Minutes

1970-01-01

]]> http://www.crossfitqueensny.com/2013/05/friday-fun/feed/ 0 Move Fast http://www.crossfitqueensny.com/2013/05/18368/ http://www.crossfitqueensny.com/2013/05/18368/#comments Thu, 16 May 2013 04:01:46 +0000 Terita@CFQ http://www.crossfitqueensny.com/?p=18368 Read More]]> Warm Up: Make it your business to introduce yourself to someone you don’t know at the box today. A friendly box is a happy box. WOD: 4 Rounds
5 Minute AMRAP
400m Run
500m Row
Max Rep Double Unders
rest 5 minutes
1970-01-01

]]> http://www.crossfitqueensny.com/2013/05/18368/feed/ 0 Get Over The Hump http://www.crossfitqueensny.com/2013/05/get-over-the-hump-2/ http://www.crossfitqueensny.com/2013/05/get-over-the-hump-2/#comments Wed, 15 May 2013 04:01:49 +0000 Terita@CFQ http://www.crossfitqueensny.com/?p=18364 Read More]]> Warm Up: The week is all downhill from here, get in and get stronger. WOD: Clean & Jerk – EMOM Perform 2 High Hang Squat Clean & split Jerks @ 70% for 10 sets

Then

9-7-5
Thrusters 115/75
C2B Pull Ups
Rest 1:1

Then
9-7-5
Thrusters 95/65
Pull ups

1970-01-01

]]> http://www.crossfitqueensny.com/2013/05/get-over-the-hump-2/feed/ 0 Squat and Swing http://www.crossfitqueensny.com/2013/05/squat-and-swing/ http://www.crossfitqueensny.com/2013/05/squat-and-swing/#comments Tue, 14 May 2013 04:01:36 +0000 Terita@CFQ http://www.crossfitqueensny.com/?p=18360 Warm Up: WOD: EMOM Front Squat
3×3@70%, 2×3@80%, 1×3@90%

Percentage based on 4/9/13

Then

15 Minute AMRAP
200m run
UB KBS 24/16kg
Score: Total KBS

Coach’s Note
If you drop your Kettle Bell, there is a 20 burpee penalty

1970-01-01

]]> http://www.crossfitqueensny.com/2013/05/squat-and-swing/feed/ 0 Get It Together http://www.crossfitqueensny.com/2013/05/get-it-together/ http://www.crossfitqueensny.com/2013/05/get-it-together/#comments Mon, 13 May 2013 04:01:54 +0000 Terita@CFQ http://www.crossfitqueensny.com/?p=18355 Warm Up: Remember, teamwork makes the dream work! WOD: Snatch – EMOM perform 2 High Hang Squat Snatch @ 65% for 10 sets

Partner WOD
14 Min AMRAP

Parnter A: 10 Snatch @ 135

Partner B: AMRAP HSPU

1970-01-01

]]> http://www.crossfitqueensny.com/2013/05/get-it-together/feed/ 0 Press It http://www.crossfitqueensny.com/2013/05/push-it/ http://www.crossfitqueensny.com/2013/05/push-it/#comments Sun, 12 May 2013 04:01:11 +0000 Terita@CFQ http://www.crossfitqueensny.com/?p=18353 Warm Up: Get ready to cure that hangover. One turkish get up at a time. WOD: Every 90sec, for 10 sets, 1 TGU AHAP, alternating arms (5 each arm)

In 15 minutes
Establish 1RM Push Press

1970-01-01

]]> http://www.crossfitqueensny.com/2013/05/push-it/feed/ 0 Row, Shoot, Push http://www.crossfitqueensny.com/2013/05/jelly-legs/ http://www.crossfitqueensny.com/2013/05/jelly-legs/#comments Sat, 11 May 2013 04:01:52 +0000 Terita@CFQ http://www.crossfitqueensny.com/?p=18334 Warm Up: Make today a great day. Work on your pistols. WOD: Skill: Pistol progressions

For time:
Row 2000 meters
50 pistols alternating
100 Pushups

1970-01-01

]]> http://www.crossfitqueensny.com/2013/05/jelly-legs/feed/ 0 Practice Makes Perfect http://www.crossfitqueensny.com/2013/05/practice-makes-perfect/ http://www.crossfitqueensny.com/2013/05/practice-makes-perfect/#comments Fri, 10 May 2013 04:01:42 +0000 Terita@CFQ http://www.crossfitqueensny.com/?p=18330 Read More]]> Warm Up: Tell us all about your weekend plans. WOD: 20 Minutes Muscle Up Progression
or
Pull up Practice
If you have muscle ups, 30 muscle ups for time.
20 minute time cap.

then

5 Rounds
5 Ring Dips
10 Sit Ups
15 Box Jumps 24″/20″

1970-01-01

]]> http://www.crossfitqueensny.com/2013/05/practice-makes-perfect/feed/ 0