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  • 3 workouts
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Entries

  1. FIT
    QCCF 01:00

    Part 1
    KB Squat Therapy (5 min)

    Part 2
    50-40-30
    Wall Balls - 20#
    Russian Swings - 55#
    Each Time you break a movement complete 5 Burpees before continuing.
    Time: 16:35

    Part 2
    3X
    :30 Hollow... read more

  2. FIT
    QCCF 01:00

    Part 1
    Work to a heavy load on
    1 Push Press/ 2 Split Jerk
    Didn't participate. Tweaked my back Monday.
    Part 2
    3 Rounds
    20 Cal Row
    40 Walking Lunges
    20 Burpees
    Time: 13:07
    Part 3
    Mobility!

  3. FIT
    QCCF 01:00

    Part1
    Box Squat 7RM
    work to add 5-10# from last week
    175#

    Part 2
    “Amy”
    For Time
    10 Squat Clean 115#
    Single Unders (:30)
    8 Squat Clean 115#
    Single Unders (:30)
    6 Squat Clean 115... read more

  4. FIT
    QCCF 01:00

    Part 1
    Split Jerk Progression
    Work to a relatively Heavy 5 rep
    120#

    Part 2
    In 10 min
    Row 1500m
    Max Burpee Plate Jumps in time remaining
    31 burpees
    Part 3
    3X
    :60 plank
    :30 L... read more

  5. FIT
    QCCF 01:00

    Part 1
    “Jen Sodo”
    AMRAP 21
    7 Pull Ups
    9 Hang Power Cleans 95
    13 Wall Balls 14
    17 Double Unders
    4 rounds + 7

    Part 2
    Stretch and Talk a lot. (Jen Soderlind style)

  6. FIT
    QCCF 01:00

    Part 1
    7RM Box Squat - 175#

    Part 2
    3 Rounds NFT
    20 Dual KB Walking Lunges 35#
    20 Good Mornings 65#

    Part 3
    Max TTB in 2min
    19

  7. RUN
    Illiniwek 7.7 mi 01:40 12:59 pace

    Crisp calm morning on the trails with Josiah.

  8. FIT
    QCCF 01:00

    Part 1
    Work to a heavy load on
    3 Push Press
    3 Power Jerk
    115#

    Part 2
    AMRAP 10
    10 KB Snatch (5 per arm)
    20 Goblet Squats
    5 rounds + 16

    Part 3
    3X
    10-20 Ring Dips
    10-20 Strict Pull Ups

  9. FIT
    QCCF 01:00

    Part 1
    Partners
    AMRAP 20 min
    Row 250
    10 Push Ups
    5 Power Cleans 115#
    Alternate Rounds
    Completed 10 rounds + 2 with Chris H.

    Part 2
    Mobility

  10. FIT
    QCCF 01:00

    Part 1
    3x NFT
    30 band front raises
    10 Rhomboid Activation (video)

    Part 2
    AMRAP 5 min
    5 TTB
    5 Burpees
    Rest 1 min
    AMRAP 5 min
    2 Wall Walks
    10 DU
    Rest 1 min
    AMRAP 5 min
    5 pull ups (L1)
    ... read more

  11. FIT
    QCCF 01:00

    3 RM Back Squat - 195#

    Part 2
    3 rounds
    1:00 cal Row
    Rest 1 min
    1:00 Front Squats 95#
    Rest 1 min
    1:00 Walking Lunges
    Rest 1 min
    Totals: 54, 38, 104

    Barbell 115/75. (L3/2) ... read more

  12. RUN
    Hennepin Canal 10.01 mi 01:47 10:38 pace

    Hennepin Canal with Anne R. and Josiah C. I feel so out of running shape.

    • Anne R.
      Anne R.

      You aren't alone. Today was tough. No doubt about it. We will get back into it.

      19 days ago Like

    • Josiah C.
      Josiah C.

      Sorry guys, didn't mean to make you work so hard. You can get me back in 4 months and make me run when all I want is to walk or crawl or just cry.

      18 days ago Like

  13. FIT
    CrossFit Port Byron 01:00

    "Fight Gone Bad!"

    Three rounds of:
    Wall-ball, 20 pound ball, 10 ft target (Reps)
    Sumo deadlift high-pull, 75 pounds (Reps)
    Box Jump, 20" box (Reps)
    Push-press, 75 pounds (Reps)
    Row ... read more

  14. FIT
    QCCF 01:00

    Part 1 (12 min)
    L1- Work Power Snatch Technique at light weight
    85#

    Part 2
    3 rounds
    30 Cal Row
    30 Sit Ups
    30 Russian Swings 55#
    Rest 1 min.
    Record total time: 14:36

  15. FIT
    QCCF 01:00

    Part 1
    Power Clean and Jerk
    Skill work - work on the land of the clean being the dip of the jerk
    115#
    Part 2
    3 rounds
    AMRAP 5
    15 Clean&jerk 105#
    Then complete as many rounds of Cindy in... read more

  16. RUN
    Soaked 8.71 mi 01:28 10:09 pace

    Running north on the bike path from Illiniwek was good for 45 minutes. Heading back south the rain really hit hard. I guess Anne R. and Josiah C. we should have kept running north.

    • Anne R.
      Anne R.

      I suppose we should have. I wonder if we could have grabbed a ride back? Perhaps from the one person who honked at us...

      26 days ago Like

  17. FIT
    QCCF 01:00

    Part 1
    Push Press find 5RM - 115#

    Part 2
    9-15-21 of
    Pull Ups
    Squat Clean 85#
    Time: 11:56

    Part 3
    Ab Cashout
    Coaches Choice

  18. FIT
    QCCF 01:00

    Part 1
    10 Rounds on the :90
    1 Snatch DL (3-5 seconds)
    1 Hang Squat Snatch
    1 OH Squat
    45#

    Part 2
    FGB style
    3 rounds for Max reps
    Cal Row
    Burpee Box Overs 24/20
    Double Unders
    Rest 1 min
    ... read more

  19. FIT
    QCCF 01:00

    Part 1
    3X
    10 Per arm KB bent over row
    10-20 Ring Dips
    30 band front raises

    Part 2
    AMRAP 8
    2 Power Cleans 95#
    2 TTB
    4 Power Cleans
    4 TTB
    Add 2 every round
    Completed 5 rounds + 8

  20. FIT
    QCCF 01:00

    Part 1
    Dead Lift 3RM (quick pause at the bottom of each rep)
    275# PR

    Part 2
    4 Rounds
    25 WallBalls 20#
    20 Russian Swings 55#
    20M side shuffle holding KB in Goblet
    15 HR Push Ups
    Time: 20:40