Quad City CrossFit http://www.qccrossfit.com Davenport's Premier CrossFit Facility Fri, 24 May 2013 04:14:56 +0000 en-US hourly 1 5.24.13 http://www.qccrossfit.com/2013/05/24/5-24-13/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://www.qccrossfit.com/2013/05/24/5-24-13/#comments Fri, 24 May 2013 04:14:56 +0000 josiah.lorentzen http://quadcity.sitesasrx.com/?p=3141 Part 1
Skill – OH Squat
Work to a Heavy 1 Rep
*Range of Motion is not negotiable!!
If you need to spend this time mobilizing to better OH Squat. Please do!
This is skill time first…strength second!

Part 2
Teams of 2
AMRAP 20 min
Alternate Rounds
5 Squat Cleans (155/105)(135/85) (105/70)
7 Toes to bar /14 sit ups

]]> http://www.qccrossfit.com/2013/05/24/5-24-13/feed/ 0 5.23.13 http://www.qccrossfit.com/2013/05/23/5-23-13/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://www.qccrossfit.com/2013/05/23/5-23-13/#comments Thu, 23 May 2013 04:19:39 +0000 josiah.lorentzen http://quadcity.sitesasrx.com/?p=3139 Click here to view the embedded video.

Part 1
Skill Work – HSPU / Kipping HSPU
Pike Push Ups

Part 2
7 Rounds
7 HSPU / 14 Pike
Run 200M
14 Ground to OH 45/25

]]> http://www.qccrossfit.com/2013/05/23/5-23-13/feed/ 0 5.22.13 http://www.qccrossfit.com/2013/05/22/5-22-13/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://www.qccrossfit.com/2013/05/22/5-22-13/#comments Wed, 22 May 2013 03:41:36 +0000 josiah.lorentzen http://quadcity.sitesasrx.com/?p=3137 Part 1
Thruster
Find 5RM
No Rack – From the Floor
12 min cap!

Part 2
5 rounds
AMRAP 2min
2 Power Cleans (205/140) (175/110) (135/85)
10 Air Squats
Rest 1 min

Start the next AMRAP where u left the previous. Total rounds and reps = score

]]> http://www.qccrossfit.com/2013/05/22/5-22-13/feed/ 0 5.21.13 http://www.qccrossfit.com/2013/05/21/5-21-13/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://www.qccrossfit.com/2013/05/21/5-21-13/#comments Tue, 21 May 2013 01:55:33 +0000 josiah.lorentzen http://quadcity.sitesasrx.com/?p=3135 Memorial Day WOD..
We will be having 1 WOD for both gyms on Monday the 27th.
It will be a fun team WOD held at the park right by Captains Table in Moline
Time – 9 a.m.

Part 1
Shoulder/Ankle Mobility
10 min

Click here to view the embedded video.

Click here to view the embedded video.

Part 2
Chipper
25 Bench Press (185/115) (145/85) (115/65)
30 Pistols (15 per leg) (scale with blocking up heal or pistol to low box)
35 Cal row
400M run
45 sit ups
50 Double Unders/150 singles

]]> http://www.qccrossfit.com/2013/05/21/5-21-13/feed/ 0 5.20.13 http://www.qccrossfit.com/2013/05/20/5-20-13/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://www.qccrossfit.com/2013/05/20/5-20-13/#comments Mon, 20 May 2013 01:53:52 +0000 josiah.lorentzen http://quadcity.sitesasrx.com/?p=3132 Part 1
OMEM 9min
3 Deadlift (75%+)
Get heavy!!

Part 2
5 Rounds
15 Box Jumps RXC (34/27) RX (30/24) Scale (24/20)
15 Burpees
15 KB Swings (70/55) (55/35) (45/25)

Screen Shot 2013-05-19 at 8.53.13 PM

]]> http://www.qccrossfit.com/2013/05/20/5-20-13/feed/ 0 5.16.13 http://www.qccrossfit.com/2013/05/17/5-16-13-2/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://www.qccrossfit.com/2013/05/17/5-16-13-2/#comments Fri, 17 May 2013 02:19:14 +0000 josiah.lorentzen http://quadcity.sitesasrx.com/?p=3129 Part 1
Skill – Power Snatch

Part 2
Actually 30
30 Cal Row
30 Toes to Bar
30 Power Snatch (115/80) (95/65) (75/50)
30 Box Jumps (30/24) (24/20) (18/14)
30 Burpees
30 Pull Ups/Ring Rows

Screen Shot 2013-05-16 at 9.18.08 PM

]]> http://www.qccrossfit.com/2013/05/17/5-16-13-2/feed/ 0 5.16.13 http://www.qccrossfit.com/2013/05/16/5-16-13/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://www.qccrossfit.com/2013/05/16/5-16-13/#comments Thu, 16 May 2013 03:09:31 +0000 josiah.lorentzen http://quadcity.sitesasrx.com/?p=3125 Screen Shot 2013-05-15 at 10.08.39 PM

“Damn Near 30″
AMRAP 29
29 Double Unders/sub 117 Singles
29 Wall Balls (20/10)
9 Push ups

]]> http://www.qccrossfit.com/2013/05/16/5-16-13/feed/ 0 5.15.13 http://www.qccrossfit.com/2013/05/15/5-15-13/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://www.qccrossfit.com/2013/05/15/5-15-13/#comments Wed, 15 May 2013 01:12:04 +0000 josiah.lorentzen http://quadcity.sitesasrx.com/?p=3121 Part 1
10X Tabata calorie Row

Part 2
AMRAP 12min
5 Shoulder to OH
5 Hang Clean
Run 200M

Barbell – RXC (155/105)
RX. (135/85)
Scale (105/70)

Part 3
Shoulder/Hip Mobility
10 min

Click here to view the embedded video.

]]> http://www.qccrossfit.com/2013/05/15/5-15-13/feed/ 0 5.14.13 http://www.qccrossfit.com/2013/05/14/5-14-13/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://www.qccrossfit.com/2013/05/14/5-14-13/#comments Tue, 14 May 2013 01:36:04 +0000 josiah.lorentzen http://quadcity.sitesasrx.com/?p=3118 Part 1)
Booty Maker
7 min per lift… Finding 3RM of each
OH Squat
Front Squat
Back Squat
Score is total of all 3

*NOTE – GETTING BELOW PARALLEL IS A MUST. DONT CHEAT YOURSELF

Click here to view the embedded video.

Part 2)
Max Double Unders in 3min

]]> http://www.qccrossfit.com/2013/05/14/5-14-13/feed/ 0 5.13.13 http://www.qccrossfit.com/2013/05/13/5-13-13/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://www.qccrossfit.com/2013/05/13/5-13-13/#comments Mon, 13 May 2013 01:57:31 +0000 josiah.lorentzen http://quadcity.sitesasrx.com/?p=3112 Part 1)
Shoulder Mobility
Coaches Choice (10 min)

Part 2)
“Aconn”
Run 400M
3 Rounds
7 Deadlift (245/165)RXC (205/135)RX (165/105)S
7 Burpees
Run 200M
15(RXC) 10(RX) Muscle Ups/ 30 Pull Ups
Run 200M
3 Rounds
7 Deadlift
7 Burpees
Run 400M

Both Gyms had an awesome crew tackling Murph
Screen Shot 2013-05-12 at 8.55.17 PM
Screen Shot 2013-05-12 at 8.54.55 PM

]]> http://www.qccrossfit.com/2013/05/13/5-13-13/feed/ 0