WOD 9271-Tuesday

Snatch Balance
3X5; 1X 15-21 Muscle Snatch
Followed by:
4 rounds of:
5 Handstand Pushups
10 Power Snatch
5 Overheadsquats

Schedule note: Labor day weekend CFQ is Open. Come Get Some! Fri (9/3), 6 am is on. Sat( 9/4) 9am is on. 11am Sunday is on (9/5). 10 am Sunday and 6am Monday (9/6) are the only classes cancelled. Monday 7pm is on! Sorry about the confusion.

One day left till the Fight Gone Bad Challenge Begins! So far, Kayla, Erin and B are in. Join now. Rules of the FGB Challenge:

30 days (August 25th – September 25th)
Pick one Zone or Paleo option (below) and stick it for 30 days.
You must post to your food log to the blog comments for the day each day, even rest days, along with WOD results.
You must get your body composition measured pre and post challenge. Within 3 days of beginning and end of challenge.
You get 1 point for each day you CrossFit. Must sign in online.
Kick off WOD is Fight Gone Bad, we’ll end the challenge with Fight Gone Bad 5 Fundraising event on September 25th.
Winner will be determined by the largest change in FGB score, plus points from CF days and change in body composition.
This is open to all members including Foundations members.
Nutrition plan options: The Zone, Paleo (strict or without your own defined exceptions), Paleo-Zone (Paleo using Zone portions).
$25 buy-in, money goes to the pot and winner gets $150 cash or CFQ credit.
Questions? Email Brandy at brandy@crossfitqueensny.com

If you were in the previous Clean Eatin Challenge? What challenges did you face? What will you do different this time if you didn’t see the results you wanted?

WOD 9270- Monday

Our Fight Gone Bad 5 team is up to 15.  Have you registered yet?  Register now and help us reach our fundraising goal of $6,000.  Kayla, Paul, Michael O, Lindsay, Andy, Olga, Billy, Sarah, McLean and jerk, Lisa, Heather, James, Erin, Andy N and Scott are all in the fight.

Back Squat 3 X5

Followed by:
3 X 350m med ball Run 20#/14#

September Foundations has just 2 spots left!  Sign up here.

It’s here!  The Fight Gone Bad Challenge! Registration is open and will run until Saturday 8/28.  Sign up today and then go register for FGB5 9/25!

Schedule note: Labor day weekend there will be no 10am Sunday (9/5) or 6am Monday (9/6) class.

WOD 9269-Sunday

10am Endurance WOD
4 x 5 minute intervals, 3 minutes rest.  Hold maximal distance for each interval.

11am Tabata!
8 rounds of each movement of :20 seconds of work followed by :10 seconds of rest.
Dumb bell thrusters 35/25lbs
Sumo dead lift high pulls 75/55lbs
Box jumps 24″/20″

Skill work: Rowing technique.

September Foundations has just 3 spots left!  Sign up here.

WOD 9268- Saturday

Press 5 X 3
Followed by:
As many rounds as possibe in 14 minutes of:
10 Burpees
KettleBell farmer’s walk to mailbox and back (24K/16K)
10 KB swings

WOD 9267- Thursday

Hang Squat Snatch 5 x 3 reps

Five rounds for time of:
5 Hang Squat Snatch (75-80% of 3-rep max)
20 sit ups
10 Clapping Push-Ups

Don’t forget to reserve a spot in class here.

Friday is make up wod day.  Wear long socks if you have them, we’ll be working the ropes before the wod.

September Foundations registration is OPEN! Classes will meet every Tuesday and Thursday at 8pm.  Sign up here.  Space is limited.

CFQ wishes Kayla a Happy Birthday!

WOD 9265- Tuesday

Five rounds for time of:
5 Muscle-Ups
21 Good Mornings 65# M/ 35# W
350 M run

If you don’t have muscle ups, scale to assisted muscle ups or sub 3 pull ups and 3 dips for each muscle up.

Congrats to Mike V for receiving his CrossFit Level 1 certification over the weekend!

WOD 9264-Monday

Back Squat 3 X3
Followed by:
As many rounds as possible in 14 Minutes of:
21 Box Jumps 24
15 Deadlifts 135lbs M/95lbs W
7 Push Jerks, 135lbs M/95lbs W

Congratulations to Olga, Nazly, Andy N, and Fernando for completing the Spartan Race. The Spartan Race included a 5K run and 12 tough obstacles.
Finishing times:
Fernando 35 min
Nazly 38 min
Andy N 42 min
Olga 54 min
Nice work CFQ!

WOD 9263- Sunday

10 AM Endurance WOD
Tabata run. 8 rounds of 20 seconds on, 10 seconds rest. Go for max distance each time. Note distances

11 AM Benchmark WOD!  Only rx results are going up for this one.
“Annie“
50-40-30-20-10
Double-unders and sit ups for time.

Annie (wmv/mov) CrossFit

Team B’s Clean Eatin’ Challenge WOD:
700m run
10 Knees to Elbows, 40 Burpees
20K2E, 30 Burpees
30 K2E, 20 Burpees
40 K2E,10 Burpees
700M run

For time.

Post times to comments.