W.O.D. 1/18/14

Deadlift 5×3

4 rounds For Time:

2 Rope Climbs 

8 Deck squats

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W.O.D. 1/17/13

“Filthy Fifty”

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W.O.D. 1/16/13

KB/DB Snatch 5×5

Amrap in 10 Min

Full body Attack, Renagade Row, Deadlift, Swing

10 Box Jump

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W.O.D. 1/15/13

 Bench 5×5

For Skill:

3 Skin the cat ( or Max lever hold) work at the level you are at!

4 HSPU

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W.O.D. 1/14/13

Deadlift 5×5

Amrap in 12 Min:

10 Swing L

5 Pistols L

10 Swing R

5 Pistols R

50 Mt Climbers

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OH Squat

3.3.3.1.1

Minute stations

*Surrenders  *Plank  *Slam Ball  *Heavy Twists  *Lunge/Squat

Everyone get in here and complete our very own benchmark WOD, the “TOM”.

We will salute Tom Ryan the best way we know how, as he goes to serve our country in Afghanistan.

15 min AMRAP

7 Burpees

8 Thrusters

9 Swings

10 Push Ups

Your QCrossFit family is grateful for all that you are doing to keep our country safe!

Windmills

weight top and bottom – 3.3.3.3.3

Benchmark WOD ‘Annie’

50 40 30 20 10

DU’s and Ab Mat

Push Press

3.3.3.3.3

2rft

50 mt climber

40 Wall Ball

30 Warrior Sit Ups

20 Decline Push Ups

10 Pull Ups

Everyone’s back on track today!

Double Fran!!

you know what….

Make it a triple!

Just kidding – there will be no Fran-ing for a while!

Make sure you check out our new video!

http://www.youtube.com/watch?v=KmcZIQM2j4c&feature=youtu.be