Author: BQECrossFit

Monday, June 17th 2019

WORKOUT FOR TIME 50/40 Cal Bike 50 Double Unders 50 Box Jump Over (30/24) 50 Double Unders 50 Alt. DB Snatch (50/35)|(35/25) 50 Double Unders 50 Burpee to Target* 50 Double Unders *Target is 6″ or 12″ above standing reach. FINISHER “BEACH BODY ABS” 3 SETS :30 2-Point Plank L/R :30 2-Point Plank R/L 20 …
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Saturday, June 15th 2019

EXTENDED WARM-UP EMOM x 6 MINUTES MIN 1 & 2 – Ground to Seated L/R MIN 3 & 4 – Sit-up to Lunge L/R MIN 5 & 6 – Lunge to Stand L/R SKILL AMRAP x 6 MINUTES Full TGU Play! WORKOUT 4 ROUNDS FOR TIME 20 Deadlift (115/75)|(95/65) 20 Front Rack Lunges 20 Sit-ups* …
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Friday, June 14th 2019

NCFIT BENCHMARK WORKOUT”DEATH ROW” EMOM x 20 MINUTES MIN 1 — 20 Cal Row MIN 2 — 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. FINISHER “BEACH BODY ABS” 3 SETS 10 Pike-Ups on Rower 30 Russian Twists -Rest as needed b/t sets-

Thursday, June 13th 2019

WORKOUTTABATA 8 SETS 20 WORK / :10 REST Tabata 1 – Plate Ground to OH (45/35)|(35/25) Tabata 2 – Box Jump (20″) Tabata 3 – Bottom 2 Bottom Air Squat Tabata 4 – Bike for Cal Tabata 5 – DBL KB Front Rack Hold (70/53)|(53/35) -Rest 1:00 b/t Tabatas- FINISHER “RUMP PUMP” 2 SETS 10 …
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Wednesday, June 12th 2019

STRENGTH CLEAN COMPLEX E2MOM x 10 MINUTES… 1 Squat Clean + 2 Front Squats *Start moderate and progress every set to heaviest set of complex. WORKOUT AMRAP x 14 MINUTES 2 Squat Clean (225/155)|(165/115) 20 Double Unders 10 Toes 2 Bar


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