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Quad City Crossfit

Rest Day

Tapper on a Rollercoaster!!

Shoulder Press

Shoulder Press 1-1-1-1-1-1-1

This dude is NASTY!!!!!

http://media.crossfit.com/cf-video/CrossFitGames09_BrianChontosh.mov

Check this out.....this guy is a freak.

I'm pretty sure this is Josiah's goal in life right here....minus the "F" bomb.

Monday

Five Round for Time of:

95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

Sunday

21-15-9

Snatch Squat
Chest to Bar Pullups

Rest Day

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

THURSDAY 090423

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Deadlift

Deadlift 1-1-1-1-1-1-1 reps

Rest Day

Come on Jake

We want something brighter for your future!!!

"Back Squat"

3-3-3-3-3 Reps


I better see 5 posts today!! I don't care "if you don't like squats"

"Angie" For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

C'mon Jake!!!

100 inverted Burpees

For time do 100 inverted burpees...

Danny

Thursday

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Wednesday

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Tuesday

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps


I WILL LOOK LIKE THIS SOMEDAY!!

Saturday

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

"CFT" Crossfit Total

Squat
Shoulder Press
Deadlift

This is not what they mean by "Rest Day"

Tapper...... Get off the couch!!!! Your knee is fine.

WEDNESDAY

RUN 5K

Here we go.....

TUESDAY 090407

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

UUHHHHGGGG!

This one just sound hard to me. Hopefully I can muscle through it.

P.S. This Pic is meant for motivational purposes only!
CAUTION!!!! Excessive staring may cause failure.

MONDAY!!!

MONDAY

CROSSFIT IS A LOVE HATE RELATIONSHIP. I DON'T KNOW THAT I WILL EVER NOT BE SORE!!

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Jake's Mom says, " Take a break losers!"

LETS GO!!!

Guys I want to see more comments on here. There is no slacking allowed in QCCROSSFIT!!! You guys all better step it up and start posting comments.

Saturday

SATURDAY 090404

Hang power clean and jerk 1-1-1-1-1-1-1 reps

Post loads to comments.



Enlarge image

"The Concept 2 Rower with Bruce Kocher" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

CrossFit Risk Retention Group

Posted by lauren at 8:45 AM | Comments (222)

Don't Be a Nancy!

FRIDAY 090403

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Compare to 080416.

This workout was crappy! 95 lbs. is too much for me... but Josiah showed some strength in this workout. All in all I would have to say good job to everyone. We pushed hard through it all! GRRRRRRRRRRRRR!!!!!

Pull ups with a twist of abs

THURSDAY 090402

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Post time to comments.

This morning I asked my hotel front desk lady if they had a gym..and she said no, but you can use gym down the street for free! So I drive down there only to find a gym full of crappy equipment and NO PULL UP BAR! I went to the guy up front and said...do u have a pull up bar? He said....Uhhhh..No. I said...Seriously? WOW! ok. So I put the bar on the top of the squat rack, and used it. It was awkward to say the least. My abs where killing me at the end of this work out. My "L" pull ups turned into kind of a raised knee pull up/crunch thing. And to top it off I did Towel Pullups in place of the rope climb...and my towel was too thick, I could barely hang onto it. (insert penis joke here) Anyway...my hands got more tired than anything. But I finished the work out. It took me 15 minutes to complete. Good luck!!

Rest Day

ENJOY YOUR DAY OFF LADIES, AND REMEMBER THIS IS WHAT WERE WORKING FOR!!!