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WOD Blog Moving Locations

We will no longer be using this WOD blog to post daily workouts for Queen Street. Instead we have switched to using the SugarWOD software, and their plug-in for the website.

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Saturday - March 30th, 2019

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Saturday - March 30th, 2019

CLASS WOD

“Rope-a-Dope”
Teams of 3: AMRAP 25
90/60 Calorie Assault Bike
60 Alternating Dumbell Snatches (70/50)
300 Double Unders
15 Rope Climbs

*Thanks CompTrain for the awesome programming!

BOX ANNOUNCEMENTS

  • The Post Open Social is on SATURDAY APRIL 6TH AT 7:00 PM! If you are want to come out sign up on the whiteboard beside the office. We will be organizing teams for Saturday March 30th!!

  • SugarWOD updates for Extra Work and Gymnastics.
    On the website there is a blue WOD button in the bottom right corner, and on the app there is a drop down menu with programming options. These options are Workout of the Day, Extra Work, Gymnastics. We will no longer be putting Extra Work on the WOD page of the website, instead they will be in the SugarWOD app. You will be able to access this on the T.V. and tablet at the gym as well as on your phone either through our website (blue WOD button) or SugarWOD app. 
    *You will also be able to see programming a week in advance now on SugarWOD!


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Friday - March 29th, 2019

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Friday - March 29th, 2019

CLASS WOD

“Macho Mile”
4 Rounds: For time
400m Run
3 Rounds of Macho Man (135/95)

*1 Round of Macho Man*
3 Power Cleans
3 Front Squats
3 Push Jerks

*Thanks CompTrain for the awesome programming!

BOX ANNOUNCEMENTS

  • The Post Open Social is on SATURDAY APRIL 6TH AT 7:00 PM! If you are want to come out sign up on the whiteboard beside the office. We will be organizing teams for Saturday March 30th!!

  • SugarWOD updates for Extra Work and Gymnastics.
    On the website there is a blue WOD button in the bottom right corner, and on the app there is a drop down menu with programming options. These options are Workout of the Day, Extra Work, Gymnastics. We will no longer be putting Extra Work on the WOD page of the website, instead they will be in the SugarWOD app. You will be able to access this on the T.V. and tablet at the gym as well as on your phone either through our website (blue WOD button) or SugarWOD app. 
    *You will also be able to see programming a week in advance now on SugarWOD!


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Thursday - March 28th, 2019

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Thursday - March 28th, 2019

CLASS WOD

“Helmet Hair”
5 Rounds:
5 Strict Handstand Push Ups
10 Strict Pull-Ups
100’ Walking Lunge
20 AbMat Sit-Ups

*Thanks CompTrain for the awesome programming!


BOX ANNOUNCEMENTS

  • The Post Open Social is on SATURDAY APRIL 6TH AT 7:00 PM! If you are want to come out sign up on the whiteboard beside the office. We will be organizing teams for Saturday March 30th!!

  • SugarWOD updates for Extra Work and Gymnastics.
    On the website there is a blue WOD button in the bottom right corner, and on the app there is a drop down menu with programming options. These options are Workout of the Day, Extra Work, Gymnastics. We will no longer be putting Extra Work on the WOD page of the website, instead they will be in the SugarWOD app. You will be able to access this on the T.V. and tablet at the gym as well as on your phone either through our website (blue WOD button) or SugarWOD app. 
    *You will also be able to see programming a week in advance now on SugarWOD!



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Wednesday - March 27th, 2019

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Wednesday - March 27th, 2019

CLASS WOD

“Dead Broke”
AMRAP 5:
Buy-In: 50/35 Calorie Row immediately into…
immediately into…
12 Deadlifts (185/135)
8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 35/25 Calorie Row immediately into…
immediately into…
12 Deadlifts (185/135)
8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 20/15 Calorie Row immediately into…
immediately into…
12 Deadlifts (185/135)
8 Box Jump Overs (24/20)

*Thanks CompTrain for the awesome programming!


BOX ANNOUNCEMENTS

  • The Post Open Social is on SATURDAY APRIL 6TH AT 7:00 PM! If you are want to come out sign up on the whiteboard beside the office. We will be organizing teams for Saturday March 30th!!

  • SugarWOD updates for Extra Work and Gymnastics.
    On the website there is a blue WOD button in the bottom right corner, and on the app there is a drop down menu with programming options. These options are Workout of the Day, Extra Work, Gymnastics. We will no longer be putting Extra Work on the WOD page of the website, instead they will be in the SugarWOD app. You will be able to access this on the T.V. and tablet at the gym as well as on your phone either through our website (blue WOD button) or SugarWOD app. 
    *You will also be able to see programming a week in advance now on SugarWOD!



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Tuesday - March 26th, 2019

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Tuesday - March 26th, 2019

CLASS WOD

“Inner Tube”
25-20-15-10-5:
Power Snatches (75/55)
Toes to Bar
Burpees

*Thanks CompTrain for the awesome programming!


BOX ANNOUNCEMENTS

  • The Post Open Social is on SATURDAY APRIL 6TH AT 7:00 PM! If you are want to come out sign up on the whiteboard beside the office. We will be organizing teams for Saturday March 30th!!

  • SugarWOD updates for Extra Work and Gymnastics.
    On the website there is a blue WOD button in the bottom right corner, and on the app there is a drop down menu with programming options. These options are Workout of the Day, Extra Work, Gymnastics. We will no longer be putting Extra Work on the WOD page of the website, instead they will be in the SugarWOD app. You will be able to access this on the T.V. and tablet at the gym as well as on your phone either through our website (blue WOD button) or SugarWOD app. 
    *You will also be able to see programming a week in advance now on SugarWOD!

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Monday - March 25th, 2019

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Monday - March 25th, 2019

CLASS WOD

“19.5”
Option to Re-Do

OR

“Wall-E”

AMRAP 20: 
30 Single Arm Dumbbell Push Press (50/35)
30 Double Unders 
30 Wallballs (20/14) 
30 Double Unders

*Switching Arms Every 5 Reps For Push Press

*Thanks CompTrain for the awesome programming!

BOX ANNOUNCEMENTS

  • Post-Open Social: Saturday April 6th at 7:00 pm the Post-Open Social will be happening! Please put your name down on the whiteboard outside the front office if you are able to attend. We need to know attendance to organize teams by Saturday March 30th. More details to follow!

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Saturday - March 23rd, 2019

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Saturday - March 23rd, 2019

Class WOD

A.) 3-Position Power Clean

Teams of 3: 
12 Minutes to Build to a Heavy 3-Position Power Clean

*One barbell. Score is sum of all three weights. 

-Rest 3 Minutes-

B.) “Party Bus“

AMRAP 15: 
9/6 Calorie Assault Bike 
6 Lateral Barbell Burpees 
3 Power Cleans (155/105)

*Thanks CompTrain for the awesome programming!

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Friday - March 22nd, 2019

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Friday - March 22nd, 2019

CLASS WOD


*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING


GYMNASTICS STRENGTH

Developing the Muscle-Up
CrossFit Open 19.4

No extra gymnastics.

Developing the Pull-Up
1. Strength
20 minutes:
2-3 Pull-Up Negatives (5-7 sec/rep)
4-6 Pushups
20-30 sec Hollow Body (or tuck)

2. Accessories
3 x 8 Bicep Curls
3 x 15-20 Banded Triceps
3 x 8 DB External Rotations/side

Gymnastics Skills

CrossFit Open 19.4

No extra gymnastics.

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Thursday - March 21st, 2019

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Thursday - March 21st, 2019

Class WOD

“Goat Day”
On the Minute x 20:
Odd: Movement 1
Even: Movement 2

*Thanks CompTrain for the awesome programming!

Extra Work

Pre-Game (OPTIONAL)
3 Rounds (low intensity)
3 Slow Wall Squats 
3 Walkouts 
3 Russian Baby Makers 

3:00 Erg Bike (or Ski, Row, or Run):
Minutes 1+2 - Light Pace
Minute 3 - Fast Pace

3 Rounds (moderate intensity):
300 Meter Row
10 Dumbbell Hang Clean and Jerks (light load)
10 Glute Bridges
30 Double-Unders
*Rest :45s-1:00 between efforts. Aim is to fully control intensity. Choose a very light dumbbell.

3:00 Erg Bike (or Ski, Row, or Run):
Minutes 1+2 - Light Pace
Minute 3 - Fast Pace

3 Rounds (low intensity):
4 Scap Retractions 
8 Superman Rocks 
16 Overhead Circles (8 each direction) 
*Light plates (between 2.5-5# for the overhead circles. As written, change direction after 8 repetitions.

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Wednesday - March 20th, 2019

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Wednesday - March 20th, 2019

CLASS WOD

1) Bench Press
Build to a Heavy Triple

2) “Double Pits to Chesty”
AMRAP 12:
40 Double Unders
20 Push-ups
10 Toes to Bar

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Wednesday Primer
3 Rounds, Not for Score:
1:00 Row + 18 AbMat Sit-Ups
1:00 Bike + 7-12 CTB Pull-Ups
1:00 Row + 18 AbMat Sit-Ups
1:00 Bike + 7-12 Deadlifts (225/155)

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Strength
20 minutes:
3-5 C2B Chin-Ups
3-5 Ring Dips
*Each set must be unbroken for the entire workout. Aim to increase the reps/set, or total number of sets from last week.

2. Accessories (straight arm)
12 minutes:
2-3 Wall Climbs
2-3 Pull to Inverted Hang
10 Scap Pushups (3 sec @ top)
45 sec Hang

Developing the Pull-Up
1. Strength
15 minutes:
10-15 sec Chin Over Bar Hold
5-8 Incline Pushups
10 Side Plank Raises/side
*Aim to increase the reps or sets from last week.

2. Accessories
X-Sym: Iron Scap

Gymnastics Skills

1. Handstand Walk Practice
Spend 20 minutes on Walking, Turning, Shuffling, Pirouetting, etc.

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Tuesday - March 19th, 2019

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Tuesday - March 19th, 2019

Class WOD

“Megalodon”
Teams of 2
6 Rounds:
12 Box Jumps (30/24)
21 Dumbbell Front Squats (50’s/35’s)
500 Meter Row

*3 Rounds Each, Switching After Complete Rounds*

*Thanks CompTrain for the awesome programming!

Extra Work

1) Power Clean Technique
7 Sets:
1 Pausing Power Clean
1 Power Clean

2) “Slingshot”
5 Rounds:
30 Double-Unders
5 Power Cleans (155/105)
7 Bar-Facing Burpees
Rest 1:00

3) Recovery Bike
20:00 Recovery Effort

On the 5:00, 10:00, and 15:00: 
20 GHD Sit-Ups
20 Hip Extensions

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