2 Rounds: 3-6 Cast Wall Walks 3-6 Skin the Cats 10 Shoulder Pass Throughs 10 Overhead Squats [4012]

Part 1 NEW Q’s:  Split Squats 4 x 6-8 – rest 2 mins VETERAN Q’s: Hang Power Clean 10 x 2 @ 80% (or as heavy as good form . . . → Read More: Saturday September 4, 2010]]>

Holiday Hours on Monday!
We will have a single morning class at 10am on Monday!

Weekly Warm-up:
Skipping 3 mins

2 Rounds:
3-6 Cast Wall Walks
3-6 Skin the Cats
10 Shoulder Pass Throughs
10 Overhead Squats [4012]

Part 1
NEW Q’s:  Split Squats 4 x 6-8 – rest 2 mins
VETERAN Q’s: Hang Power Clean 10 x 2 @ 80% (or as heavy as good form is maintained) – rest 1 min

Part 2

4 rounds for time:

• 5 Thrusters @ 70% 1RM Push Press
• 15 Pull -ups
• 30 Double Unders
• Rest 1min

Weekly Warm-up: Skipping 3 mins

2 Rounds: 3-6 Cast Wall Walks 3-6 Skin the Cats 10 Shoulder Pass Throughs 10 Overhead Squats [4012]

Part 1: Press 4 x 5 sets across (working sets at 90% of 5RM) – rest 3 mins

Part 2:

3 mins Max Kettlebell Swings

then…

5 Rounds of:

We’ve got big news.  Actually HUGE, FANTASTIC, TERRIFIC news!

It’s a Girl!!!!  The CrossFit Quantum family is growing.  We are honoured and excited to welcome the smart and sassy, Summer Innanen (aka Cosmopolitan Primal Girl) of Haute Life to the CFQ crew.

Without further ado….Haute Life is Born

Weekly Warm-up: Skipping 3 mins

2 Rounds: 3-6 Cast Wall Walks 3-6 Skin the Cats 10 Shoulder Pass . . . → Read More: Thursday September 2, 2010]]>

We’ve got big news.  Actually HUGE, FANTASTIC, TERRIFIC news!

It’s a Girl!!!!  The CrossFit Quantum family is growing.  We are honoured and excited to welcome the smart and sassy, Summer Innanen (aka Cosmopolitan Primal Girl) of Haute Life to the CFQ crew.

Without further ado….Haute Life is Born

Weekly Warm-up:
Skipping 3 mins

2 Rounds:
3-6 Cast Wall Walks
3-6 Skin the Cats
10 Shoulder Pass Throughs
10 Overhead Squats [4012]

Part 1:
NEW Q’s:
A1: Deadlift 3 x 5 – ramping sets (add 5-10lbs more than last time) – rest 2mins
A2:  Pull Ups 4 x Max – rest 2 mins

VETERAN Q’s:
A1: Deadlift 3 x 4-6 – ramping sets – rest 2mins
A2:  Pull Ups 4 x Max – rest 2 mins

Part 2:

3 Rounds for time:

• 6 Back Squat @ 70% 1RM (or 80% 5RM)
• 18 Kettlebell Swings
• 200m Run
• Rest 90sec

Weekly Warm-up: Skipping 3 mins

2 Rounds: 3-6 Cast Wall Walks 3-6 Skin the Cats 10 Shoulder Pass Throughs 10 Overhead Squats [4012]

Part 1: Gymnastics Jam A. Hand Stand Progression B. Single Leg Box Squats C. L-sit Holds

Part 2: Sand Bag Slugging!

*If in teams – Relay runs

Part 3 – Forced Mobility Wod (because we . . . → Read More: Wednesday September 1, 2010]]>

Weekly Warm-up:
Skipping 3 mins

2 Rounds:
3-6 Cast Wall Walks
3-6 Skin the Cats
10 Shoulder Pass Throughs
10 Overhead Squats [4012]

Part 1: Gymnastics Jam
A. Hand Stand Progression
B. Single Leg Box Squats
C. L-sit Holds

Part 2: Sand Bag Slugging!

• 10 x 50m Sand Bag Runs – rest  30sec between efforts.

*If in teams – Relay runs

Part 3 – Forced Mobility Wod (because we love you!)

Cosmopolitan Primal Girl is back from sunny San Diego with a request!

Weekly Warm-up: Skipping 3 mins

2 Rounds: 3-6 Cast Wall Walks 3-6 Skin the Cats 10 Shoulder Pass Throughs 10 Overhead Squats [4012]

Part 1:

Press 8RM – rest 2.5 mins between work sets.

Part 2: Establish max # strict Chin-ups Establish max # strict Dips

**This is the same same protocol as last Tuesday…If you did . . . → Read More: Tuesday August 31, 2010]]>

Cosmopolitan Primal Girl is back from sunny San Diego with a request!

Weekly Warm-up:
Skipping 3 mins

2 Rounds:
3-6 Cast Wall Walks
3-6 Skin the Cats
10 Shoulder Pass Throughs
10 Overhead Squats [4012]

Part 1:

Press 8RM – rest 2.5 mins between work sets.

Part 2:
Establish max # strict Chin-ups
Establish max # strict Dips

**This is the same same protocol as last Tuesday…If you did it last week, use the same numbers and try to get more total reps through the sets.

Then, 6 Rounds:

50% max Chin Ups unbroken, or best effort
50% max Dips unbroken, or best effort
rest 60sec

Record these numbers in your training log.

Part 3:
2 Rounds for max reps:

• 2 min max Double Unders
• 1 min max Wall Ball

Weekly Warm-up: Skipping 3 mins

2 Rounds: 3-6 Cast Wall Walks 3-6 Skin the Cats 10 Shoulder Pass Throughs 10 Overhead Squats [4012]

Part 1: NEW Q’s: Back Squat 3 x 5 sets across, add 5-10lbs more than last time. VETERAN Q’s: Front Squat Clusters – 3 sets of 5 x 1.  Add 2-3% from last week

*Clusters – Do one Front Squat, rack the bar, . . . → Read More: Monday August 30, 2010]]>

Weekly Warm-up:
Skipping 3 mins

2 Rounds:
3-6 Cast Wall Walks
3-6 Skin the Cats
10 Shoulder Pass Throughs
10 Overhead Squats [4012]

Part 1:
NEW Q’s: Back Squat 3 x 5 sets across, add 5-10lbs more than last time.
VETERAN Q’s: Front Squat Clusters – 3 sets of 5 x 1.  Add 2-3% from last week

*Clusters – Do one Front Squat, rack the bar, rest exactly 15 seconds. Do another Front Squat. Continue in this fashion until 5 singles have been completed. Then rest exactly 3 mins before the next set.

Part 2:
For Time:

• 20 Kettlebell Swings
• 20 Overhead Squat @ 45% 1RM (55% 5RM)
• Run 100m
• 15 Kettlebell Swings
• 15 Overhead Squat
• Run 100m
• 10 Kettlebell Swings
• 10 Overhead Squat
• Run 100m

Weekly Warm-up 5mins roll-out/free style

2 Rounds:

Part 1 NEW Q’s:  Split Squats 4 x 6-8 VETERAN Q’s: Hang Power Clean 10 x 2 @ 85%

Part 2 Establish max # strict chin-ups (use Tuesday’s max if you . . . → Read More: Saturday August 28, 2010]]>

Weekly Warm-up
5mins roll-out/free style

2 Rounds:

• 1 Lap Bear Crawl
• 10-15 Split Squats/side [32x0]
• 10-15 Lateral Split Squats/side [32x0]
• 10-15 Ring Rows [3021]
• 10-15 Y’s, hold for 3 sec at the top.
• Arm swings + Legs swings

Part 1
NEW Q’s:  Split Squats 4 x 6-8
VETERAN Q’s: Hang Power Clean 10 x 2 @ 85%

Part 2
Establish max # strict chin-ups (use Tuesday’s max if you logged it)

Then:
12 minutes – one round on the minute

• 3 Deadlift @ 60% of 1RM
• Strict Chins-ups (33% of max reps)

Make sure to log this week’s workouts as they are Benchmarks.

Weekly Warm-up 5mins roll-out/free style

2 Rounds:

Part 1: Dumbbell Press 5 x 8-12 – rest 2mins

Part 2:

Make sure to log this week’s workouts as they are Benchmarks.

Weekly Warm-up 5mins roll-out/free style

2 Rounds:

Part 1: NEW Q’s: Deadlift 3 x 5 – ramping sets (add 5-10lbs more than last time) – . . . → Read More: Thursday August 26, 2010]]>

Make sure to log this week’s workouts as they are Benchmarks.

Weekly Warm-up
5mins roll-out/free style

2 Rounds:

• 1 Lap Bear Crawl
• 10-15 Split Squats/side [32x0]
• 10-15 Lateral Split Squats/side [32x0]
• 10-15 Ring Rows [3021]
• 10-15 Y’s, hold for 3 sec at the top.
• Arm swings + Legs swings

Part 1:
NEW Q’s: Deadlift 3 x 5 – ramping sets (add 5-10lbs more than last time) – rest 3mins
VETERAN Q’s: Deadlift 3 x 6-8 – rest 3mins

Part 2:

Complete for Time:

• 400m Run
• 40 Double Unders
• 30 Kettlebell Swings
• 20 Box Jumps
• 10 Toes-to-Bar
• 400m Run

Optional Accessory Work:
Glute-Ham Raise 3 x max or 3 x 8-12 – rest 90sec.

Make sure to log this week’s workouts as they are Benchmarks.

Weekly Warm-up 5mins roll-out/free style

2 Rounds:

Part 1: Overhead Squat 3 x 6-8 [4022] – rest 3mins

Part 2: 3 Rounds For Time: