Author: BQECrossFit

Monday, April 16 2018

Strength/Skill: GP Pistol workshop OPEN establish 1 rep max weight pistol GP WOD AMRAP 14 10 Box step up 20 Burpee 30 One-arm DB snatch 25/15 OPEN WOD AMRAP 14 10 Pistol (alternating) 20 Burpee 30 One-arm DB snatch 45/25 Supplemental 4x max unbroken push-up rest 1 min between sets

Saturday, April 14 2018

GP WOD – Partner WOD AMRAP 35 12 Deadlifts 225/155 20 Pull-ups 12 Clean & Jerks 135/95 20 Knees To Elbows OPEN WOD “Deforges” 5 rounds for time of: 12 Deadlifts 225/155 20 Pull-ups 12 Clean & Jerks 135/95 20 Knees To Elbows

Friday, April 13 2018

Strength/Skill: 4x 1 min max distance farmer walk rest 2 min *use KBs or DBs or 2 barbells GP WOD 3x 3 min 20 wall ball 20/14 10/9 max double-unders or jumping alternating lunges rest 1:30 OPEN WOD 3x 3 min 30 wall ball 20/14 10/9 max double-unders rest 1:30 Supplemental 3x 20 hollow rock …
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Flexo De Mayo “Prep Workshop” Saturday, April 14th 2018 at 12:30 pm

To all members ready, willing and able but still hesitating to sign up for our FlexO de Mayo Competition, we are providing a quasi type workshop to go over the WODS/Movements this Saturday, April 14 at 12:30pm.  Come in, ask questions, let’s train a little bit and let’s register.  For those without a partner we …
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Thursday, April 12th 2018

Strength/Skill: Thruster 3-3-3-3-3 *ascending GP WOD AMRAP 15 15 burpees 15 Thruster 65/45 OPEN WOD AMRAP 15 15 burpees 15 Thruster 105/75 Supplemental 3x 25 band tricep extensions rest 1 min


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