Author: BQECrossFit

Thursday, December 14th 2017

Strength – Deadlift Week 3 Deadlift 1×5 at 40% 1RM Deadlift 1×5 at 50% 1RM Deadlift 1×3 at 60% 1RM Deadlift 1×5 at 75% 1RM Deadlift 1×3 at 85% 1RM Deadlift 1×1+ at 95% 1RM Rest as needed between sets.   GP WOD Every 1 min for 15 mins, alternating between: 10 Burpees 15 AbMat …
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Wednesday, December 13th 2017

Strength – Back Squat Week 3 Back Squat 1×5 at 40% 1RM Back Squat 1×5 at 50% 1RM Back Squat 1×3 at 60% 1RM Back Squat 1×5 at 75% 1RM Back Squat 1×3 at 85% 1RM Back Squat 1×1+ at 95% 1RM Rest as needed between sets.   GP/OPEN WOD Grace For time: 30 Clean …
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Tuesday, December 12th 2017

GP SKILL Every 1 min for 10 mins, alternating between: 5 Strict Pull-ups 10 Knee Ups use band if needed   OPEN SKILL Every 1 min for 10 mins, alternating between: 5 Strict L Pull Ups 10 Toes-to-bars   GP/OPEN WOD Jack Complete as many rounds as possible in 20 mins of: 10 Push Press, …
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Monday, December 11th 2017

Strength – Bench Press Week 3 Bench Press 1×5 at 40% 1RM Bench Press 1×5 at 50% 1RM Bench Press 1×3 at 60% 1RM Bench Press 1×5 at 75% 1RM Bench Press 1×3 at 85% 1RM Bench Press 1×1+ at 95% 1RM Rest as needed between sets.   GP WOD For time: 1 Handstand Push …
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Saturday, December 9th 2017

Joe Lengel Jr., 57, of Toledo, OH, died on November 19, 2012, of a gunshot wound sustained while opening his gym, Crossfit Intensity. Surviving Joe are his wife of 32 years, Karen; sons, Aaron (Kendra) and Matt; daughter, Mary Beth; grandchildren, Aiden, Kolbrin, Kamden, Atley, Avelyn, Koralyn, Aaron II, Layla and Reis. Joe was preceded …
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