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Tag: work

Home Posts Tagged "work"

Friday 20th January 2017

January 19, 2017Sean O'NeillWODNo Comments2017, AMRAP, Athlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Double Unders, Exercise, Fitness, Gym, health, Overhead Squat, Power Snatch, Rocky, strength, Weights, WOD, work, Workout

Overhead Squat (2, 2, 2, 2, 2, 2, 2, 2, 2, 2) @85% of 1RM *Use the same weight Metcon (AMRAP – Reps) In 8 minutes complete as many reps as possible 3 Power Snatch 5 Overhead Squats 70 Double unders Weight: 45kg/30kg

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Wednesday 19th October 2016

October 18, 2016Sean O'NeillWODNo CommentsAthlete, Box Jumps, Burpee Box Jumps, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Gym, health, Metcon, Physical, Rockhampton, Rocky, run, Sit Ups, WOD, work, Workout

Metcon (Time) For time: 80 Sit Ups 400m Run 40 Burpee Box Jumps 24″/20″ 800m Run 40 Burpee Box Jumps 24″/20″ 400m Run 80 Sit Ups – Comp Optional – GHD Sit Ups

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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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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#  

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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…

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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…

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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…

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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…

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Thursday 18th April 2016

August 17, 2016Sean O'NeillWODNo Comments400m run, Athlete, Box Jumps, Burpee 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, Kelly WOD, Metcon, Method, Muscle-Ups, OH Med Ball Sit Ups, Overhead Squat, Physical, pull ups, Rockhampton, Rocky, run, Sit Ups, Sprint, squats, strength, Wall Balls, weight, Weights, WOD, work, Workout

Kelly (Time) – 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

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Wednesday 9th August 2016

August 9, 2016Sean O'NeillWODNo Comments50, Athlete, Box Jumps, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Deadball Cleans, Exercise, Fitness, Gym, health, Metcon, Partner WOD, Physical, Rockhampton, Rocky, run, Wall Ball, Wall Balls, WOD, work, Workout

Metcon (Time) Partner Wod: For Time: 50 Wall Balls 10kg/6kg 50 Power Snatch 42.5kg/30kg [60/40] 500m Run 50 Box Jumps 30″/24″ 50 Deadball Cleans 100lbs/60lbs [120/80] *Only one partner working at once, run together

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Recent Posts

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

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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

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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.

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