Author: BQECrossFit

Monday, July 17th 2017

Strength – Press Week 1 Press 1×5 at 40% 1RM Press 1×5 at 50% 1RM Press 1×3 at 60% 1RM Press 1×5 at 65% 1RM Press 1×5 at 75% 1RM Press 1×5+ at 85% 1RM Rest as needed between sets. GP WOD Complete as many rounds as possible in 20 mins of: Run, 400 m …
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Saturday, July 15th 2017

H A P P Y  B I R T H D A Y,  C O A C H  J  R A Y!! GP WOD – PARTNER WOD Complete as many rounds as possible in 25 mins of: 50 Knee Ups 50 Power Cleans, 95/65 lbs 100 Kettlebell Swings, 53/36 lbs 100 Deadlifts, 95/65 lbs break …
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Friday, July 14th 2017

Strength Record your best Bench Press 1 Rep Max lift. GP WOD Every 1 min for 15 mins, alternating between: 10 Thrusters, 85/55 lbs 10 Dumbbell Snatches, pick load 10 Box Jumps, 30/24 in   OPEN WOD Every 1 min for 15 mins, alternating between: 10 Thrusters, 115/75 lbs 10 Dumbbell Snatches, pick load 10 …
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Thursday, July 13th 2017

GP WOD – PARTNER WOD 5 rounds for time of: 25 Wall Balls, 20/14 lbs, 10/9 ft 20 Pull-ups divide the reps as you like OPEN WOD – PARTNER WOD 5 rounds for time of: 25 Wall Balls, 20/14 lbs, 10/9 ft 30 Pull-ups divide the reps as you like Rest 5 minutes – then …
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Wednesday, July 12th 2017

Strength Record your best Deadlift 1 Rep Max lift. Only include the heaviest 1 rep, do not include sets prior to it, GP WOD 3 rounds for time of: Run, 400 m 10 Overhead Squats, 95/65 lbs 15 Burpee Over Bars OPEN WOD 3 rounds for time of: Run, 400 m 10 Overhead Squats, 135/95 …
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