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Tag: pull ups

Home Posts Tagged "pull ups"

Wednesday 20th September 2017

September 19, 2017Sean O'NeillWODNo CommentsAthlete, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Dips, Exercise, Fitness, Gym, health, Metcon, Plank, pull ups, Rocky, rowing, WOD, Workout

Warm Up: Perform 3 rounds for form 20 Shoudler Taps 20 Scap Pushups 10 Cobra into Downward Dog 10 Scorpions on stomach 100m Run Metcon (AMRAP – Rounds) 20 Min Skill EMOM: Minute 1: 7 Wide Grip Pullups Minute 2: 14 Box Dips Minute 3: 14/10 Calorie Row Minute 4: :45 Sec Plank Comp Optional:…

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Saturday 16th September 2017

September 15, 2017Sean O'NeillWODNo CommentsCFCQ, CrossFit, CrossFit CQ, CrossFit in Rockhampton, Exercise, health, Metcon, Physical, pull ups, push ups, Wall Balls

Metcon (AMRAP – Reps) AMRAP – 18min In Partners Run 500m 30 Pull Ups 30 Push Ups 30 Wall Balls Comp Optional Run 500m 30 Muscle Ups 30 HSPU’s 30 Wall Balls Run counts for 50 reps

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Wednesday 23rd August 2017

August 22, 2017Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, pull ups, Rocky, Row, Thrusters, WOD, Workout

Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

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Saturday 15th July 2017

July 14, 2017Sean O'NeillWODNo CommentsCFCQ, CrossFit in Rockhampton, Dead Lifts, Double Unders, Exercise, Fitness, pull ups

Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-unders In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009 To learn more about Bradshaw click here  

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Tuesday 6th June 2017

June 5, 2017Sean O'NeillWODNo CommentsAthlete, CFCQ, CrossFit CQ, CrossFit in Rockhampton, db power cleans, Deadlifts, Metcon, Physical, pull ups, Rocky, run

Metcon (6 Rounds for time) Complete every 4 minutes for 24 minutes (6 rounds) 200m Run 10 Pull Ups 10 DB Deadlift (22.5/15) 10 DB Power Clean *try to beat your time each round* – Comp Optional- 100m run 10 Ring Muscle ups 10 DB Deadlift (22.5/15) 10 DB Power Clean  

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Saturday 3rd June 2017

June 2, 2017Sean O'NeillWODNo CommentsBox Jumps, C2B Pull Ups, CrossFit CQ, CrossFit Gym, Exercise, Fitness, Gym, health, KB Swings, pull ups, Running

Happy Birthday Coach Jakey! ???????? Metcon (AMRAP – Reps) In Partners Perform as Many Reps as Possible in 25 Min 500m Run 25 KB Swing (24/16) 30 Box Jumps (24/20) 25 Pullups Both Partners must complete all rounds and reps individually, however only one partner can work at a time (except the run, you both…

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Wednesday 17th May 2017

May 16, 2017Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Gym, health, Metcon, Physical, pull ups, Rockhampton, Rocky, WOD, Workout

Thruster (Spend 15min Warming Up  a heavy 5 reps) Perform 10 ring rows between sets for Form. Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups  

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Wednesday 10th May 2017

May 10, 2017Sean O'NeillWODNo CommentsAthlete, CrossFit Gym, Exercise, pull ups, Rockhampton, Thrusters, Toes 2 Bar

Wednesday 10th May 2017 Thruster (7, 7, 7, 7, 7, 7, 7 @ 70% 1RM) *7 Strict Pull Ups between each set* ! Hold 1 weight through all 7 sets of 7 ! Metcon (Time) For Time: 15, 12, 9, 6, 3 reps of: Thrusters 42.5kg/30kg Toes 2 Bar – 8min Cut Of –  

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Monday 20th February 2017

February 20, 2017Sean O'NeillWODNo CommentsAthlete, CF, cindy, CrossFit in Rockhampton, Physical, pull ups, push ups, Rockhampton, squats, WOD, Workout

Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats – Comp Optional – Cindy XXX (AMRAP – Reps) Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups…

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Friday 17th February 2017

February 16, 2017Sean O'NeillWODNo CommentsAMRAP, Athlete, Box Jumps, CF, CFCQ, CrossFit, CrossFit Gym, CrossFit in Rockhampton, DB Thrusters, pull ups, Rockhampton, run, WOD, Workout

Metcon (AMRAP – Rounds and Reps) Perform as many Rounds as Possible in 12min 300m Run 9 DB Thrusters 22.5kg/15kg 15 Pull Ups **Bring a friend for free Saturday (18th)**

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