W.O.D. 9/30/10

Deadlift / Box jump

3/10, 3/20, 3/30, 3/40, 3/50

W.O.D. 9/28/10

KB Strength Ladder:

KB Push Press L/R or Double 1-5

KB Front Squat L/R or Double 1-5

Pull-ups 1-5

    Congratulations to Bryan Mulvilhill and Luanne Ursin for winning the first annual “Warrior Challenge”! It was a great time and we raised some money for a good cause! I would like to thank everyone who participated, everyone put out 100% and was very close to call! I will be selling the remainder of the shirts I have left, all proceeds will also go to th Wounded Warrior Fund, WWW.Woundedwarrior.org. If interested e-mail me or pick one up in the gym. I will also be posting some videos from the event on the youtube page, www.youtube.com/QCrossFit so look out for that.  I am also planning an Endurance bench and squat contest for Jan so stay tuned for that!
   
     I have a few spots left for the  night and morning  CrossFit Classes, let me know if you are interested. I will be also starting a Kettlebell/Bodyweight class on Sat, I will be having a preview class on Sat Oct 23rd, the class will include Kettlebells, bodyweight as well as other objects like macebells, Indian Clubs , sledgehammers and battleropes. The Class will be approximately an hour and will be $40 a month for the class, see me if interested.

Luanne Ursin - Womens Winner              Bryan Mulvihill – Mens Winner

More action shots:

W.O.D 9/28/10

4 rounds:

10 KB Burpee-Cleans / 300m Sprint

W.O.D 9/27/10

5 Rounds

Rope Climb 2 assents / KB Renegade Rows / 1000m Row

W.O.D. 9/23/10

Wall balls /Ab-Mat sit-ups  

50/20

20/50

50/20

20/50

W.O.D. 9/22/10

Deadlift 8×2

W.O.D. 9/21/10

20 min:

15 reps bodyweight Bench press

20 KB swings

  I have made 2 changes in the events for the Warrior Challenge, The Kettlebell carry and the Sled drag will now be for time, the weight will be set Men’s / women’s and you will be timed around a short course. I think the potential for injury the other way is greater but i also feel this will add a little more excitement! Also for the pull-ups, any grip is ok, but what I am looking for is chin over bar, arms fully extended on the way down, you can kip, sway or whatever, just have to do those 2 things for each rep to count. Chalk or dropping off the bar for breaks are fine as well. 5 more days left!

W.O.D 9/20/10

 Snatch Practice 15 min

5 Rounds / 30 sec between rounds:

10 Sandbag Halo L/R

10 Russian lunge (Sand bag on shoulders)

10 double unders