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Julianna Walker Willis Technology

CrossFit Journal: The Performance-Based Lifestyle Resource

Fri

03

Sep

Labor Day

Meet in the Park!

Vanderveer Monday at 9am.  Be there or be square! (Not really sure what that means?)

 

 

Fri

03

Sep

AMRAP 20

Skill Work

Thruster

WOD

AMRAP 20

5 Thrusters

7 Hang Power Cleans

10 Sumo Dead High Pull

95/65

Post rounds to LOGWOD

 

Thu

02

Sep

Push Ups- Box Jump - Ball Slams

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

Post Times to LOGWOD

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

Mobility WOD

 

 

 

Wed

01

Sep

1 YEAR Anniversary!!!!!!!

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!

Dim lights Embed Embed this video on your site

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

post times to LOGWOD

 

 

 

Tue

31

Aug

Row - Power Clean

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)

Post times to LOGWOD

 

 

Mon

30

Aug

Turkish Get Ups - Run - Wall Ball

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

Post times to LOGWOD

Check out this video of Barbell Turkish Get Ups

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Thu

26

Aug

400m Run, Double-Unders

5 rounds for time of:

400m Run

50 Double-Unders

Post time to LOGWOD

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Thu

26

Aug

Dead Lift - HP Clean - Front Squat

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

Post times to LOGWOD

 

 

 

Wed

25

Aug

Burpees - Sit ups

Skill Work

KB Swings

WOD

4 rounds of

AMRAP 3 min

5 Burpees

10 Sit Ups

rest 1 min

post rounds to LOGWOD

 

 

 

Tue

24

Aug

Back Squat - Mary

CFT Lift

Find 1RM Back Squat

WOD

"Mary"

AMRAP 20

5 HSPU

10 Pistols

15 Pull Ups

Post loads and rounds to LOGWOD

 

 
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