CFNQ Box

CFNQ Box
Free Workout

Wednesday, September 17, 2014

Thursday 18th September 2014

Strength
Muscle ups

WOD
"Cindy"
AMRAP in 20 minutes
5 Pullups
10 Pushups
15 Squats

Tuesday, September 16, 2014

Wednesday 17th September

Skill
Snatch

WOD
For time:
30 Snatch 60/40
180 Double unders
45 Handstand Pushups

Monday, September 15, 2014

Tuesday 16th September 2014


60 Thrusters 30/20kg
60 Box Jump Overs 24”
60 Toes to bar

BARBELL CLUB STARTS TONIGHT

6:30 - 7:45pm Ish
A must for improving your barbell work , be it dynamic
or pure strength
Tuesday = Powerlifting Focus
Friday = Weightlifting Focus

FREE for CrossFit members on Unlimited membership, included as a visit on visit pass cards . $17.50 for a casual

Sunday, September 14, 2014

Monday 15th September 2014

Strength
If missing a 1RM test it while other half of group does the WOD

If no lifts left to test work on “Goat” movement

WOD

AS fast as Possible
In 5 min row 50 cal
In 4 min row 40 cal
In 3 min row 30 cal
In 2 min row 20 cal
In 1 min row 10 cal

Record the actual time it takes to row the set number of calories and then rest for the remainder of time.

Sunday 14th September 2014

REST DAY

New Beginners Fundamentals Course starts Monday 15th ( That's Tomorrow)at 6:45pm.Its a two week bootcamp 3 days a week teaching you the fundamentals movements of CrossFit. Still some places left , book your spot by emailing crossfitnq@gmail.com

Saturday, September 13, 2014

Saturday 13th September

WOD
"Helen"
3 Rounds for time
400m Run
21 Kettlebell swings 24/16
12 Pullups