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Friday 24th July – 2020

July 22, 2020Sean O'NeillWOD

Warm-up Coaches Choice Running Warm UP Ideas: Skip: Start by skipping for up to 50 meters, gradually increasing the height and range of each skip as you go. Side Step/Shuffle: Step to the side, 10 to 20 meters to the right, then 10 to 20 meters to the left. You can do it walking and…

Thursday 23rd July – 2020

July 22, 2020Sean O'NeillWOD

Warm-up [Flexibility Work] :45sec extended side angle stretch into :45sec triangle stretch then swap sides :45sec extended side angle stretch into :45sec triangle stretchthen… 2:00 Head Stand Practice [Warm Up} As many times through in 10minutes 7 Good Mornings (with or without a KB) 14 Lunges  (with or without a KB) 10m Farmers calf raising…

Wednesday 22nd July – 2020

July 22, 2020Sean O'NeillWOD

Warm-up Brief – 5minute 2 Part Warm Up A) – {5 Minutes} Coaches Choice snatch progressions B) – {5 Minutes} As many rounds through for Form 7 Behind neck press (strict or Push in snatch grip) 7 Power snatch (slow rise) 5 Walk outs (Pu @ bottom and squat @ top) 14 cursty squats 7…

Saturday 27th June – 2020

June 23, 2020Sean O'NeillWOD

Warm-up As many rounds through for form in 7 mins: 10 Split Squats/leg 3 Walkouts no standing up! 5 Cobra into a downdog 10 Tuck Jumps Daily Wod Metcon (Time) In a partnership complete 10 rounds for time: 36 Situps 24 Deadlifts (110/80) 12 Bar Facing Burpee Reps are together – not split 24 minute…

Friday 26th June – 2020

June 23, 2020Sean O'NeillWOD

Warm-up 2 sets through for form: 1:00 Bike/Row/Ski :30 Handstand Hold or Pike 10 Half Kneeling DB Press/s 10 Narrow Squats + 10 Normal Squats Push Press (10 . 10 . 10 . 10 . 10) – Hold same weight across all sets and try to work between 50 and 60% of your 1RM Metcon…

Thursday 25th June – 2020

June 23, 2020Sean O'NeillWOD

Warm-up Complete through once for quality: 50m Shuttle Run 30 Straight Arm Banded Lat Pulldowns 0:30 Dead Hang from Pullup Bar 15 Pushups 20m Death March 20 Bird Dogs Daily Wod Metcon (Time) 5 rounds for time: 300m Run 15 Bar Dips 3 Rope Climbs (15ft) 22 minute time cap Mobility 2:00 Assisted Straddle (partner…

Wednesday 24th June – 2020

June 23, 2020Sean O'NeillWOD

Warm-up 2 rounds through for quality: 5 Empty Bar Power Cleans 5 Hang Squat Cleans 10 Single Leg Deadlifts 20 Supine Glute Bridge Hip Lifts 10 Side Lying Leg Abduction/s Weightlifting Squat Clean (3 . 3 . 3 . 3 . 3) – Goal of today is to build up to 80% of your 1RM….

Tuesday 23rd June – 2020

June 23, 2020Sean O'NeillWOD

Warm-up As many rounds through for quality in 7 mins: 20 Calf Raises 100m Run 20 Shoulder Taps 10 Cossack Squats Daily Wod Metcon (AMRAP – Reps) In a 6 minute window: Complete 3 rounds 30 Double Unders 15 Hang Power Snatch (25/15kg) 5 Burpees Max body weight lunge in remaining time REST 2:00 Repeat…

Monday 22nd June – 2020

June 23, 2020Sean O'NeillWOD

Warm-up 2 sets through for quality: 10m Squat into a broad jump 10m Bear Crawls 20 Partner Held Therband Rows 20 Partner Held Therband Face Pulls 10 Reverse Lunges Daily Wod Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups  10 Push-ups 15 Squats – goal for cindy is always to stay consistent….

Tuesday 24th March 2020

March 20, 2020Sean O'NeillWOD

Warm-up With a partner 1:30 Plate groin stretch then.. As a group perform 2 rounds for form 14 Plate halo’s (7 EW) 7 Good Mornings (with a KB) 14 TBand Air Squats 7 Tall kneeling DB Arnold press 14 Alt V Ups :45 sec Bottom up KB Wall Sit Metcon (AMRAP – Reps) Perform as…

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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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