WOD 9394

WOD 9394 – Monday

Fight Gone Bad 05 - Crossfit Queens

Jimmy going balls to the wall

Click the image for a more pictures from FGB5 courtesy of Zach Wilson.  Thanks Zach!

First a new place, and now a new face.  Welcome to the new and improved CrossFit Queens site!  A huge thank you to Sarah for designing and Jess for helping with the architecture.  Sarah worked her ass off on the site and we think she did an amazing job!

If you’d like to see us post on certain topics of interest or have an idea for content, please let us know.  Post to comments or feel free to email  us.

Now for today’s WOD.
With a continuously running clock do one push-up the first minute, two push-ups the second minute, three push-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.  Post number of minutes completed to comments.

The Fight Gone Bad Challenge results are waiting your stats.  Please get measured by tomorrow.  We want to post the results on the Wednesday rest post.

Get started with CrossFit today.  Register for October Foundations.  Just 4 spots left.  Sign up here.

Free trial workout  today at 10am.  Our next free trial is Sunday, 10/3 at 10am. Register here.

WOD 9393

WOD  9393- Sunday

Tommy, and his Penguins, Summer 2010 MHL Champions!

10am Endurance
Row: 3x( 250m +500m+ 750m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

11am WOD
Five rounds for time of:
Run 400 meters
15 Mid-Hang Squat Clean 95/75/45 lbs
15 Situps

Post time to comments for both wods.

Get started with CrossFit today.  Register for the October Foundations.  Just 4 spots left.  Sign up here.

Free trial workout  today at 10am.  Our next free trial is Sunday, 10/3 at 10am.  Register here.

WOD 9392 – Fight Gone Bad V

WOD 9392 – Saturday – Fight Gone Bad V

CFQ at FGB 4 last year.

Fight Gone Bad
In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:
Wall-ball, 10 ft target
Sumo deadlift high-pull 75/55lbs
Box jump
Push-press 75/55lbs
Row (Calories)

Score is total reps.  Post score to comments.

Leave it all on the floor today!

The winner of the FGB challenge will be determined by next week.  Points from days of CrossFit, changes in body comp and FGB score will tell all.  You must get weighed and measured by Monday by one of the coaches.

Rest day

Rest day – Friday

"We're ready for FGB 5, are you?"

Come on down and hit a make up WOD today at the gym this am.  Then get your rest on for…Fight Gone Bad 5 tomorrow.

Today is your last chances to register for the event. Sign up here. We encourage friends and family to come watch you sweat it out during Fight Gone Bad tomorrow.

Know someone interested in CrossFit? Want to show them the cool new spot? Bring them to a FREE TRIAL on Sunday, 9/26 or 10/3 at 10am. Sign up here.

Check out CrossFit Queens on the Why Leave Astoria Business Directory, here. Tell Astoria we rock, leave us a review.

WOD 9391

WOD 9391- Thursday

Who is the Mayor of CFQ?

2 rounds of:
5 Turkish Get Ups each arm
400m Farmer Walk.

Everytime you drop your plates/KB/dumb bell you recieve a 5 burpee penalty. Burpees will be done together at the end of the WOD.

Know someone interested in CrossFit? Want to show them the cool new spot? Bring them to a FREE TRIAL on Sunday, 9/26 or 10/3 at 10am. Sign up here.

October Foundations is open and space is limited. Class starts Tuesday, 10/5. Sign up today.

FGB 5 2 days away. What songs do you want to hear to keep you moving? Post to comments.  Today and tomorrow are your last chances to register for the event. Sign up here.

Rest day

Rest day – Wednesday

The last wod at the old "box"

Just 4 days left until Fight Gone Bad 5.  Register for FGB5 at CFQ here.

Gymnastics
L sit.  Get a pair of db’s, lay them on the floor about forearms length apart and use them like parallel bars.  Hold your L-sits for 10 rounds of 10 seconds each. Keep your knees tucked, 1 leg out or go for the L or V.   Keep rest brief.

Endurance
2 mile time trial.  Cover 8 laps as fast as possible.  Here is the route map.

Know someone interested in CrossFit?  Want to show them the cool new spot?  Bring them to a FREE TRIAL on Sunday, 9/26 or 10/3 at 10am.  Sign up here.

October Foundations is open and space is limited.  Class starts Tuesday, 10/5.  Sign up today.

CFQ wishes a Happy Birthday to Erin today!

WOD 9390

WOD 9390-Tuesday

Derek on ring dips at CF Albany.

For time
500 M row
800M run
25 deadlifts 225# men/185# women
25 KB Swings
800M run
500 M row

Congratulations to ‘Cil on winning an AG award this past weekend while doing her 18 mile tune up! and Congratulations to Andy N. for completing the Warrior Dash in 47:21.

October Foundations registration is OPEN! Space is limited. Sign up today.

Train to compete!
Upcoming events:
This Saturday 9/25/10 FGB V on the list we have: Kayla, Paul, Olga, Billy, Sarah, Mclean, Lisa, Heather, James, Lindsay, Mike O., Lon, Andy N., Erin, Dave, Mike V., Deirdre, Jonathan, Rachel, Fernando, Melissa, Arjun, and Scott signed up. Melissa is in first place in fundraising and is followed closely by Kayla and Paul. Still have not signed up?? Get on it!

10/3/10 Down and Dirty Mudrun. So far Andy, Mamie, Nazly, Diane, Eddie, Kayla, Heather, Billy and B are signed up. Want to get dirty? Still time to sign up.
Want to get your hands on the CFQ If it’s dirty it must be good T-shirt?  Get dirty.

10/31/10 Our friends at CFV are hosting a Trick-or-Treat Throwdown! Should be a lot of fun — tons of CrossFitters working out in costume! There’s more info here. If your interested email brandy@crossfitqueensny.com

Attention CFQ ladies: Do you like to deadlift? Do you look hot in your dress? Submit your photos for a chance to be in The Dead lift and Dresses calendar. So come to class and Deadlift then dress up for the party next Sat night and there you go!