Pistols Archives - CrossFit CQ

Thursday 15th December 2016

December 14, 2016Sean O'NeillWODNo CommentsAthlete, Box Dips, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Gym, Hang Power Cleans, HSPU, Pistols, Rocky, Strict Pull Ups, WOD, Workout

Metcon (AMRAP – Rounds) Every minute on the minute for 20 minute Min 1. 7 Strict Pull Ups / 3 Legless rope climbs Min 2. 14 Pistols alternating Min 3. 21 Hang Power Clean 40kg/30kg [C/O 60/40] Min 4. 14 Box Dips / 7 Bar MU Min 5. 7 HSPU / 7 8″ Deficit HSPU

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

Friday 30th September 2016

September 22, 2016Sean O'NeillWODNo CommentsAMRAP, Athlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Gym, health, Legless rope climb, Metcon, Physical, Pistols, Rockhampton, Rocky, Thrusters, Toes 2 Bar, WOD, Workout

Metcon (AMRAP – Rounds) every minute on the minute: 20min Min 1. 3 Legless rope climbs/7 Strict Pull Ups Min 2. 14 Pistols alternating Min 3. 21 Toes 2 Bar Min 4. 14 DBL KB Deadlifts 32kg/24kg Min 5. 7 DB Thrusters 30kg/20kg Each completed minute counts as a round

Friday 9th September 2016

September 8, 2016Sean O'NeillWODNo Comments400m run, Athlete, Back Extension, 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, OH Med Ball Sit Ups, Overhead Squat, Physical, Pistols, pull ups, push ups, Rockhampton, Rocky, Row, run, Sit Ups, Sprint, squats, strength, Wall Balls, weight, Weights, WOD, work, Workout

Power Snatch (Spend 15min Warming Up heavy triple) – Isabel (Time) – For Time: 30 Snatches, 135# / 95#

Thursday 8th September 2016

September 7, 2016Sean O'NeillWODNo Comments400m run, Athlete, Back Extension, 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, OH Med Ball Sit Ups, Overhead Squat, Physical, Pistols, pull ups, push ups, Rockhampton, Rocky, Row, run, Sit Ups, Sprint, squats, strength, Wall Balls, Weights, WOD, work, Workout

Working With a partner – (1) Row 250 meters Row 500 meters Row 1,000 meters Row 500 meters Row 250 meters * 1:1 rest ratio with your partner – (2) Bench Press 10 X 10 @ 60-80% of 1RM * 1:1 rest ratio with your partner 250m Row (Time) As fast as possible row 250…

Thursday 1st September 2016

August 31, 2016Sean O'NeillWODNo Comments400m run, Athlete, Back Extension, 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, Muscle-Ups, OH Med Ball Sit Ups, Overhead Squat, Physical, Pistols, pull ups, push ups, Rockhampton, Rocky, Row, run, Sit Ups, Sprint, squats, strength, Wall Balls, weight, Weights, WOD, work, Workout

Metcon (Time) – Row 50 Calories then.. – 100 OH Med Ball Sit Ups 10kg/6kg 25 Alt OH KB Lunge (left arm) 25 Alt OH KB Lunge (Right arm) 50 KB Swings 25 Alt OH KB Lunge (left arm) 25 Alt OH KB Lunge (Right arm) 100 Box Jump overs 24″/20″ – KB Weight: 24kg/16kg…

Saturday 27th August 2016

August 26, 2016Sean O'NeillWODNo Comments400m run, Athlete, Back Extension, 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, Muscle-Ups, OH Med Ball Sit Ups, Overhead Squat, Physical, Pistols, pull ups, push ups, Rocky, Row, run, Sit Ups, Sprint, squats, strength, Wall Balls, weight, Weights, WOD, work, Workout

Metcon (Time) In partners – For Time: – Max Calories in 5min – then.. – 30 DeadLifts 125kg/90kg (each) 15 Lat Burpees over bar (partner 1) 15 Lat Burpees over bar (partner 2) 30 Wall Balls 10kg/6kg 15 Lat Burpees over bar (partner 1) 15 Lat Burpees over bar (partner 2) 30 Toes 2 bar…

Thursday 25th August 2016

August 24, 2016Sean O'NeillWODNo Comments400m run, Athlete, Box Jumps, CF, CFCQ, 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, OH Med Ball Sit Ups, Overhead Squat, Physical, Pistols, pull ups, push ups, Rockhampton, Rocky, run, Sit Ups, squats, strength, Wall Balls, Weights, WOD, work, Workout

Skill acquisition Perform as many rounds as possible for form. [20min] – 7 Turkish get ups (left) 7 Turkish Get ups (Right) 7 Strict Press – Comp Op: Strict HSPU Metcon (5 Rounds for reps) every 3 mins for 15mins (5 sets) – 100m Sprint 10 Toes 2 Bar 10 DB Push Press 20kg/15kg 20…

Friday 12th August 2016

August 11, 2016Sean O'NeillWODNo Comments400m run, Athlete, Back Extension, Box Jumps, Burpee, 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, Ladder, Max reps, Metcon, Method, Muscle-Ups, OH Med Ball Sit Ups, Overhead Squat, Physical, Pistols, pull ups, Rockhampton, Rocky, run, Sit Ups, Sprint, squats, strength, Wall Balls, weight, Weights, WOD, Workout

– The Squat Clean Complex Clean Pull (1 Rep Max) Hang Clean (1 Rep Max) Clean (1 Rep Max) Perform 7 rounds for max load [20min] – 1 Round consists of 1 Clean Pull 1 Hang Clean 1 Clean in succession. – your score is the heaviest completed set. Metcon (Weight) Accumulate Max Reps Acending weight ladder Odd…

Monday 8th August 2016

August 8, 2016Sean O'NeillWODNo CommentsAMRAP, Athlete, burpees, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Deadlift, Every Minute On The Minute, Exercise, Fitness, Gym, handstand hold, handstand walk, health, Metcon, Physical, Pistols, Rockhampton, Rocky, WOD, Workout

Deadlift (5 X 7 @ 80% of 1RM) Metcon (AMRAP – Rounds) Every Minute On the Minute (20mins) 1. 20m handstand walk/45 sec hold 2. 12 Deadlifts 80kg/60kg [Rx+ – 110/75] 3. 10 burpees 🙂 4. 12 Pistols Each time you complete required work inside the minute that equals 1 round.

Tag: Pistols