Skill Work

Thruster

WOD

AMRAP 20

5 Thrusters

7 Hang Power Cleans

10 Sumo Dead High Pull

95/65

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Skill work

Push Ups

WOD

21-18-15-12-9-6-3

Push Ups (feet on plate 45/25)

Box Jumps 24/18

Ball Slams 20/10

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If you are looking to become more mobil, most of us are, then check this out!

Mobility WOD

Today will be QCCF 1 Year Anniversary!!!!!!!  I can't believe it's here already.  We are planning an event to celebrate, we will let you know the details soon.

Here is the first WOD at QCCF...We have come a long way!

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WOD

5 rounds of

20M of Burpee Broad Jumps (feet must LAND past 10M mark)

15 CTB Pull Ups

20M of Burpee Broad Jumps (feet must LAND past 10M mark)

15 Toes to Bar

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Skill Work

Row

Row 500M for time

WOD

Complete for time

50 Power Cleans at 70% of 1RM

on the top of every minute perform 1 Squat Clean.  (this does not count toward your 50 reps)

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Skill Work

Turkish Get Ups

Find 1RM Turkish Get Ups with Barbell

WOD

2 Rounds

Run 400M

50 Wall Ball

Run 800M

25 Wall Ball

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Check out this video of Barbell Turkish Get Ups

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5 rounds for time of:

400m Run

50 Double-Unders

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CFT Lift

Shoulder Press

WOD

5 rounds of

20 Lat Jumps over bar

10 Dead Lift

5 Hang Power Clean

5 Front Squat

Scale

A)155/105

B)135/95

C)115/75

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Skill Work

KB Swings

WOD

4 rounds of

AMRAP 3 min

5 Burpees

10 Sit Ups

rest 1 min

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CFT Lift

Find 1RM Back Squat

WOD

"Mary"

AMRAP 20

5 HSPU

10 Pistols

15 Pull Ups

Post loads and rounds to LOGWOD