WOD

Thursday, May 23rd 2019

WORKOUTTABATA 8 Sets, :20 Work / :10 Off Tabata 1 - Bike Tabata 2 - Lunge Tabata 3 - Toe-to Bar Tabata 4 - Push-up Tabata 5 - Pull-up -Rest 1:00 b/t Tabatas- SUNS OUT, GUNS OUT FINISHER ALTERNATING TABATA T1 - Banded Tricep Pull-Down T2 - Double DB Curl (light) *8...

Wednesday, May 22nd 2019

SNATCH COMPLEX EVERY 2:00 FOR 4 SETS 1 Power Snatch + 2 OHS + 1 Squat Snatch *Keep loading light to moderate. This is practice. Each complex should be done unbroken. WORKOUT "NANCY" 5 ROUNDS FOR TIME 400m Run 15 OHS (95/65)|(65/45) 20:00 Hard...

Tuesday, May 21st 2019

EXTENDED WARM-UP BUILD QUICKLY TO HEAVIEST Workout Weight for 2 Sets of 3 Singles *Rest as needed b/t Sets WORKOUT 2 SETS 20 Power Clean (135/95)|(95/65) 15 Burpee 15 Power Clean (155/105)|(135/95) 15 Burpee 10 Power Clean (185/125)|(155/105) 15 Burpee -Rest 5:00 b/t...

Monday, May 20th 2019

WORKOUT FOR TIME 180 Double Unders 60 KB Swing (53/35)|(35/26) 40 Box Jump Over (24/20) 20 Muscle Up 40 Box Jump Over 60 KB Swing (53/35)|(35/26) 180 Double Unders 25:00 Hard...

Saturday, May 18th 2019

Strength/Skill EXTENDED WARM-UP 3 x 10 Overhead Squat (31X1)* *PVC or Empty Barbell Only Workout "CINDY" AMRAP x 20 MINUTES 5 Pull-ups 10 Push-ups 15 Air Squats OPTIONAL BUN BLASTER FINISHER NOT FOR TIME 30-20-10 Glute Bridge Ups 10-20-30 Banded Good...

Friday, May 17th 2019

Strength/Skill ON A 15:00 RUNNING CLOCK... Establish 3RM Deadlift Workout FOR TIME 21-15-9 Cal Bike 15-12-9 Deadlift (275/185)|(225/155) 12-9-6 Strict HSPU *Workout is performed 21 cals on bike, 15 deadlifts, then 12 strict hspu and so...

Thursday, May 16th 2019

WORKOUT AMRAP x 13 MINUTES 100 Double Unders 50 Toes to Bar 100 Double Unders 50 DB Box Step-Overs (50/35)|(35/25)/(24/20) SUNS OUT, GUNS OUT FINISHER 2-3 SETS 10/10 Single Arm DB Rows :30 DB Half Curl Hold (L/R) 10/10 Single Arm OH Tricep...

Tuesday, May 14th 2019

STRENGTH5x3 Weighted Strict Pull-up WORKOUT EMOM x 21 MINUTES MIN 1 - 200m Run MIN 2 - 15 Box Jumps (24/20) MIN 3 - Athlete Choice *Athlete can choose 10 Strict Pull-up, 10 Strict Ring Row, or 10 DB Bent Over Row every...

Monday, May 12th 2019

WORKOUT 5 ROUNDS FOR TIME 500m Row 12 Hang Squat Cleans (135/95)|(95/65) BEACH BODY ABS FINISHER 3 SETS 15 Rower Pike-Ups 30 Russian Twists -Rest as Needed b/t...

Saturday, May 11th 2019

REMINDER CROSSFIT BQE IS HOSTING "FLEXO DE MAYO, II" THERE WONT BE ANY CLASSES TODAY AND ENCOURAGE OUR MEMBERS TO COME AND EXERCISE THEIR LUNGS BY CHEERING FOR THE CROSSFIT BQE MEMBERS AND ALL OTHER...

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