(07) 4819 9380 / 0477277107
[email protected]
Contact Us
Facebook
YouTube
  • Home
  • About Us
  • Getting Started
  • Timetable
  • Pricing
  • WOD
  • Contact Us

Tag: CrossFit Gym

Home Posts Tagged "CrossFit Gym"

Saturday 5th September – 2020

September 4, 2020Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Gym, health, Metcon

Metcon (AMRAP – Reps) In Partners Head 2 Head. Run 400m Toes 2 Bar rest 2 min Run 400m Max Box Jumps 24″/20″ Rest 2 min Run 400m Max Deadball Cleans 100lbs/60lbs [120/80] Rest 2min Run 400m Max Burpees Your score is the total number of reps. One partner runs the other partner is completing…

Read More

Friday 4th September – 2020

September 3, 2020Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Gym, health, Metcon

Metcon Metcon (Time) For Time; 15-12-9-6-3 reps of Hang Power Clean (45/30) Pushup Hang Power Snatch (45/30) Pull ups

Read More

Thursday 3rd September – 2020

September 2, 2020Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Gym, health, Metcon

Warm-up As many times through in 10minutes 20 single leg swings 10 cossack squats 10 russion KB swings 10 curtsy squats 5 walkouts 5 rollovers Strength Bulgarian split squat (5 x 10 (10each leg)) 1. Find yourself a step, bench or box that you can rest a foot on, it needs to be about knee…

Read More

Wednesday 2nd September – 2020

September 1, 2020Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Gym, health

Warm-up 3 rounds or 12minutes For Form 200m run (together) 10m walking lunge forward (together) 20 Syncro Sit Ups 10 Half kneeling SA DB press (left) 10 Half kneeling SA DB press (Right) 10 Windmills (weighted or unweighted) Conditioning Metcon (Time) [Metcon] For Time – Partner WOD 600m Run 30 Syncro S/A DB Devil’s Press…

Read More

Tuesday 1st September – 2020

September 1, 2020Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Gym, health, Metcon

Warm-up 2 Parts A) – {5 Minutes} As many rounds For form 2 clean Pulls 2 Hang clean 2 Squat Cleans 2 Split jerk 2 OH Lunge B) – {5 Minutes} warm up row Strength Clean and Jerk (Spend 15-20min to find a heavy double) 3, 3, 3, 2, 2, 2, 2 Metcon Metcon (AMRAP…

Read More

Saturday 29th August – 2020

August 28, 2020Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton

Warm-up As many rounds through for form in 10 mins: 10m Bear Crawl 10m Quadruped Crawl 20 Calf Pumps 10 Kang Squats 10 Leg swings/side Metcon (2 Rounds for time) In Partners: 0:00 – 10:00 Complete as fast as possible 200 Double unders 100 Wall Balls 100 DB Snatch 10:00 – 8:00 Complete as fast…

Read More

Friday 28th August – 2020

August 27, 2020Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton

Today is a great day to come and test your long distance rowing out! Don’t be afraid of coming to a day like this. You’ll feel better when you have accomplished it! Warm-up Coaches choice dynamic warmup then straight into the row! 5k Row (Time) Max Effort 5k Row Yeah… you guessed it! 5KM Row…

Read More

Thursday 27th August – 2020

August 26, 2020Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton

Warm-up 2 rounds: :45 on and :15 change-over DB Bent over Rows S/L Box Eccentric Lowers (L) S/L Box Eccentric Lowers (R) Cobra into a downdog Goodmorning into a broad jump Metcon (5 Rounds for time) Every Minute on the 4 minutes for 20minutes: 15/12 Cal Assault Bike 12 Toes 2 Bar 15 Box Jumps…

Read More

Wednesday 26th August – 2020

August 25, 2020Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness

Warm-up 2 rounds through: 10 x shoulder tap each side into a pushup 20 x leg swings/side 10 x narrow squats + 10 x sumo squats 10 x Frontal Raise + 10 x lateral raise/s DB Bench Press (7 – 7 – 7 – 7 – 7) Hold same weight across all sets. DB accumulative…

Read More

Tuesday 25th August – 2020

August 24, 2020Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise

Warm-up As many rounds through as a group in 9 mins of: 10 L-Sit Passovers/:20 L-Sit/Tuck 20 Shoulder Dislocates (band) 20 Banded Rows 10m Calf Raises + 10 min of zig-zag hops 10 Cossack Squats Metcon (Time) For Time: Run 400m 60 Pull Ups 60m Walking Lunge (Chest Carry) 100/60lbs Run 800 40 Pull Ups…

Read More

Posts navigation

1 2 3 4 … 47 >

Recent Posts

  • Saturday 17th October 2020
  • Friday 16th October 2020
  • Thursday 15th October 2020
  • Wednesday 14th October 2020
  • Tuesday 13th October 2020

Tags

Athlete Box Jumps Burpee Box Jumps CF CFCQ Clean Clean & Jerk CrossFit CrossFit CQ CrossFit Gym CrossFit in Rockhampton Deadball Cleans Double Unders Exercise Fitness Food Front Squat Gym health Hero WOD Metcon Method Muscle-Ups Overhead Squat Physical Pistols pull ups push ups Rockhampton Rocky Row run Running Sit Ups Sprint squats strength Thrusters Toes 2 Bar Wall Balls weight Weights WOD work Workout

About Us

CrossFit CQ’s leading quality is it’s diversity. We have 55 year olds and 18 year olds, we have doctors, builders, stay at home parents, cleaners, engineers and business owners. We have introverts and we have extroverts. We have people who love to be surrounded by other people and we have those that are happy just doing their own thing.

Recent Posts

  • Saturday 17th October 2020
  • Friday 16th October 2020
  • Thursday 15th October 2020
  • Wednesday 14th October 2020
  • Tuesday 13th October 2020

Schedules

  • CrossFitMonday, 5:30 am - 6:30 am
  • CrossFitMonday, 6:30 am - 7:30 am
  • CQ MavericksMonday, 6:30 am - 8:30 am
  • All AccessMonday, 6:30 am - 8:30 am
  • CrossFit (Childminding)*Monday, 9:30 am - 10:30 am
  • All AccessMonday, 10:30 am - 12:00 pm
  • CrossFitMonday, 12:00 pm - 1:00 pm
  • CQ MavericksMonday, 3:30 pm - 6:30 pm
  • All AccessMonday, 3:30 pm - 6:30 pm
  • CrossFitMonday, 4:30 pm - 5:30 pm
  • CrossFitMonday, 5:30 pm - 6:30 pm
  • CrossFitMonday, 6:30 pm - 7:30 pm
  • CrossFitTuesday, 5:30 am - 6:30 am
  • CrossFitTuesday, 6:30 am - 7:30 am
  • CQ MavericksTuesday, 6:30 am - 8:30 am
  • All AccessTuesday, 6:30 am - 8:30 am
  • Fit 360*Tuesday, 8:30 am - 9:15 am
  • CrossFit (Childminding)*Tuesday, 9:30 am - 10:30 am
  • All AccessTuesday, 10:30 am - 12:00 pm
  • CrossFitTuesday, 12:00 pm - 1:00 pm
  • CQ MavericksTuesday, 3:30 pm - 6:30 pm
  • All AccessTuesday, 3:30 pm - 6:30 pm
  • CrossFitTuesday, 4:30 pm - 5:30 pm
  • CrossFitTuesday, 5:30 pm - 6:30 pm
  • CrossFitTuesday, 6:30 pm - 7:30 pm
  • CrossFitWednesday, 5:30 am - 6:30 am
  • CrossFitWednesday, 6:30 am - 7:30 am
  • CQ MavericksWednesday, 6:30 am - 8:30 am
  • All AccessWednesday, 6:30 am - 8:30 am
  • Fit 360*Wednesday, 8:30 am - 9:15 am
  • CrossFit (Childminding)*Wednesday, 9:30 am - 10:30 am
  • All AccessWednesday, 10:30 am - 12:00 pm
  • CrossFitWednesday, 12:00 pm - 1:00 pm
  • CQ MavericksWednesday, 3:30 pm - 6:30 pm
  • All AccessWednesday, 3:30 pm - 6:30 pm
  • CrossFitWednesday, 4:30 pm - 5:30 pm
  • CrossFitWednesday, 5:30 pm - 6:30 pm
  • CrossFitWednesday, 6:30 pm - 7:30 pm
  • CrossFitThursday, 5:30 am - 6:30 am
  • CrossFitThursday, 6:30 am - 7:30 am
  • CQ MavericksThursday, 6:30 am - 8:30 am
  • All AccessThursday, 6:30 am - 8:30 am
  • Fit 360*Thursday, 8:30 am - 9:15 am
  • CrossFit (Childminding)*Thursday, 9:30 am - 10:30 am
  • All AccessThursday, 10:30 am - 12:00 pm
  • CrossFitThursday, 12:00 pm - 1:00 pm
  • CQ MavericksThursday, 3:30 pm - 6:30 pm
  • All AccessThursday, 3:30 pm - 6:30 pm
  • CrossFitThursday, 4:30 pm - 5:30 pm
  • CrossFitThursday, 5:30 pm - 6:30 pm
  • CrossFitThursday, 6:30 pm - 7:30 pm
  • CrossFitFriday, 5:30 am - 6:30 am
  • CrossFitFriday, 6:30 am - 7:30 am
  • CQ MavericksFriday, 6:30 am - 8:30 am
  • All AccessFriday, 6:30 am - 8:30 am
  • CrossFit (Childminding)*Friday, 9:30 am - 10:30 am
  • All AccessFriday, 10:30 am - 12:00 pm
  • CrossFitFriday, 12:00 pm - 1:00 pm
  • CQ MavericksFriday, 3:30 pm - 6:30 pm
  • All AccessFriday, 3:30 pm - 6:30 pm
  • CrossFitFriday, 4:30 pm - 5:30 pm
  • CrossFitFriday, 5:30 pm - 6:30 pm

CrossFit CQ Strength & Conditioning

5/49 Archer Street, Rockhampton, QLD 4700, Australia
(07) 4819 9380 / 0477277107
[email protected]
Email
Facebook
YouTube
Copyright 2016 CrossFit CQ. Website by Wodsites