Hero WOD Archives - CrossFit CQ

Thursday 27th July 2017

July 26, 2017Sean O'NeillWODNo CommentsCrossFit CQ, CrossFit in Rockhampton, Exercise, Fitness, Gym, health, Hero WOD, Metcon, Muscle-Ups, Physical

Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70# In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. To learn more about Nate click here Scaling the muscle up: Scale to a box dip Scaling the HSPU:…

Saturday 10th June 2017

June 9, 2017Sean O'NeillWODNo CommentsBox Jumps, burpees, CrossFit, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Hero WOD, Kettlebell Swing, Metcon, Running, Wall-ball shots, WOD

Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24” 400m Run 22 Burpees 22 Wall-Ball Shots, 20# In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010 To learn more about Whitten click here

Wednesday 23rd November 2016

November 22, 2016Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, Chief, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Gym, health, Hero WOD, Metcon, Physical, PushUps\, Rockhampton, Rocky, squats, WOD, Workout

The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

Friday 18th November 2016

November 17, 2016Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Gym, health, Hero WOD, Physical, Rockhampton, Rocky, WOD, Workout

Hortman (AMRAP – Rounds and Reps) 45-Minute AMRAP of: 800m Run 80 Squats 8 Muscle-ups In honor of U.S. Army Captain John D. Hortman, 30, of Inman, SC, died on August 8, 2011

Wednesday 15th November 2016

November 15, 2016Sean O'NeillWODNo CommentsAthlete, Box Jumps, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Gym, health, Hero WOD, Metcon, Physical, Rockhampton, Rocky, WOD, Workout

Metcon (4 Rounds for reps) Max rounds in 4 minutes of: 6 Hang Power Snatch 9 push Ups 12 Box Jumps 24″/20″ Weight: Rx: 40kg / 30kg [C/O]: 50kg / 35kg Rest 2 minute. Repeat for a total of 4 cycles.

Monday 14th November 2016

November 14, 2016Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, Clean & Jerk, CrossFit, CrossFit CQ, CrossFit in Rockhampton, Exercise, Fitness, Gym, health, Hero WOD, Metcon, Physical, Rockhampton, Rocky, WOD, Workout

Metcon (Time) For Time: 3 Rounds of 8 clean and jerk 60/40 16 pull ups 32 double unders 400m run – Comp Optional – 8 clean and jerk 85/60 12 Bar Muscle Ups 40 double unders 400m run

Wednesday 2nd November 2016

November 1, 2016Sean O'NeillWODNo CommentsAMRAP, Athlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Deadball Cleans, Exercise, Fitness, Hero WOD, Metcon, Physical, Pistols, Rockhampton, Rocky, T2B, WOD, Workout

Metcon (2 Rounds for reps) AMRAP 7 min 15 Toes 2 Bar 12 Pistols 9 Deadball Cleans 100lbs/80lbs Rest 2min then repeat

Wednesday 26th October 2016

October 25, 2016Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Gym, health, Hero WOD, Metcon, Physical, Rockhampton, Rocky, squats, WOD, Workout

Metcon (2 Rounds for reps) AMRAP – 8min Row 1000m – 7 KB Snatch 24kg/16kg (left arm) 7 Alt OH KB Lunges (left arm) 7 KB Snatch 24kg/16kg (Right arm) 7 Alt OH KB Lunges (Right arm) 7 Strict pull ups *Note: you only row once you have the remainder of the 8min to accumulate as…

Monday 17th October 2016

October 17, 2016Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Gym, Handstand Push Ups, health, Hero WOD, Marco, Physical, pull ups, Rockhampton, Rocky, Thrusters, WOD, Workout

Marco (Time) 3 Rounds for time of: 21 Pull-Ups 15 Handstand Push-Ups 9 Thrusters, 135# In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004. To learn more about Marco click here Official weight in kgs: 61kg

Saturday 15th October 2016

October 14, 2016Sean O'NeillWODNo CommentsAthlete, Box Jumps, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Double Unders, Exercise, Fitness, Gym, health, Hero WOD, Metcon, Physical, push ups, Rockhampton, Rocky, Wall Balls, weight, WOD, work, Workout

Metcon (Time) In Teams of 3 1000m Row/ride 100 Wall Balls 100 Hand release Push Ups 100 Box Jumps 300 Double Unders *Only one person working at accumulating reps at one time, the other 2 team members must have a bar in a partner deadlift static hold. The weight for partner deadlift hold is 160kg/120kg

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