Author archive: admin
Jun
18
2019

June 20, 2019

CrossFit Queen Creek – CrossFit Weightlifting Snatch + snatch balance 20 mins to work to a heavy single or practice form 3 sets 3×10 1 Bent over DB flye + 1 bent DB row Metcon (AMRAP – Reps) 10 min amrap 10 russian KBS 53/35 20 mountain climbers 30 DUs

Jun
17
2019

June 19, 2019

CrossFit Queen Creek – CrossFit Metcon (No Measure) 18 min amrap in teams of 3 A. 150 m sandbag run B. ME row C. ME bike runner determines switch Cool Down ROM WOD

Jun
16
2019

June 18, 2019

CrossFit Queen Creek – CrossFit Weightlifting power clean and jerk (EMOM x 10- ladder style) Metcon (AMRAP – Reps) 15 min amrap 10 strict pull ups 10 Devil’s press 35/20 10 tire flips with jump through Core tabata- hollow body hold

Jun
15
2019

June 17, 2019

CrossFit Queen Creek – CrossFit Box Squat to parallel 5×3@85% Metcon (Time) 1000 m row 100 front rack alt lunges (50 each leg) 95/65 50 SDHP 95/65 25 thrusters 95/65

Jun
13
2019

June 15, 2019

CrossFit Queen Creek – CrossFit Metcon Murph 6 AM ONLY Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Metcon Metcon (AMRAP – Rounds and Reps) 8 MIN AMRAP 3 tire flips 3 Man Makers 35/20 5 T2B Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#muscle up scale=3 ring rows Metcon (Calories) 10 rounds on Airdyne of :15 seconds ME Cal :30 Rest

Jun
12
2019

June 14, 2019

CrossFit Queen Creek – CrossFit Metcon (AMRAP – Reps) A. 6 min amrap 12/10 cal row 18 Russian swings 53/35 rest 2 min B. 6 min amrap 10 cal bike 10 thrusters 95/65 rest 2 min C. 6 min amrap 30 DUs 10 power snatch 95/65you will have 3 seperate scores. Ex: 100/60/40

Jun
11
2019

June 13, 2019

CrossFit Queen Creek – CrossFit Est a heavy single Snatch pull +Power snatch + hang power snatch Weightlifting Clean Pull (5×3@100+% of max clean) Metcon (AMRAP – Reps) 5 min amrap ME sandbag burpees

Jun
10
2019

June 12, 2019

CrossFit Queen Creek – CrossFit Metcon (No Measure) EMOM x 20 min 1: 5-7 strict chin ups min 2: 25 foot HS walk min 3: 20 speed skaters 4′ jump or width of a roll of flooring min 4- weighted 25′ bear crawl 50/35 (each person needs 2 DBs)HS mod: 30 second hold or 20 shoulder touches Cool Down ROMWOD

Jun
08
2019

June 10, 2019

CrossFit Queen Creek – CrossFit box squat to parallel 6×4@75%modify stacked boxes with bumper plates to create a parallel squat. Metcon (Time) 3 rounds 15 T2B 15 deadlifts 225/155 20 alt DB step ups 30/24″ (50/35) 30 wallballs 20/141 dumbbell per person for step ups

Jun
06
2019

June 8, 2019

CrossFit Queen Creek – CrossFit Weightlifting Bench Press (10 reps close grip, 10 reg grip, 10 snatch grip) Metcon Metcon (AMRAP – Rounds and Reps) 10 MIN AMRAP 5 Sand bag cleans 75/50 5 T2B 5 KB Russian 70/53 Metcon Metcon (AMRAP – Rounds and Reps) 10 MIN AMRAP 10/8 Cal Bike 5 Jumping lunges with barbell 45/35 (per leg) 5 Pull ups Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here