Author archive: admin
Nov
18
2019

November 20, 2019

CrossFit Queen Creek – CrossFit Metcon (AMRAP – Reps) 10 min amrap ME sandbag burpee to step up 24/20for this movement, chest touches sandbag in bottom of burpee, clean the sandbag and step up on the box with the sandbag in the front rack position Cool Down romwod

Nov
17
2019

November 19, 2019

CrossFit Queen Creek – CrossFit Weightlifting Push Press (est a 5 RM) Scaled: 5×5 form work Metcon (Time) in teams of 2: work split up anyhow 2000m Row 30 power cleans 155/105 20 wallwalks 30 Bar MU 20 wallwalks 30 power cleans 155/105 800 m run togetherscale: 50 pull ups- can be C2B or strict

Nov
16
2019

November 18, 2019

CrossFit Queen Creek – CrossFit Announcements Find a partner and sign up for the Active over the Holiday’s Challenge! Details: in Teams of 2: As a TEAM you will need to attend 6 classes per week. If you are out of town, either drop in to another crossfit gym or perform your own work out and photo document it on our FB page or message it to a coach. At the end of the challenge, all teams who completed the challenge will be entered into a drawing for some prizes! If you can’t find a partner, we will find you one! Challenge Run Date: Monday, Nov. 25 thru Saturday December 21st. Weightlifting Paused Front Squat (est a 3 RM (2 sec pause at the bottom of each rep)) Metcon (Time) 4 rounds 30 alt reverse goblet lunges 53/35 30 RKBS 50 m single arm OH KB carry (L) 50 m single arm OH KB carry (R)scale: single arm farmer carry

Nov
15
2019

November 17,2029

CrossFit Queen Creek – CrossFit Metcon (No Measure) Complete five sets of 10 kB single leg deadlifts 44/26 10 kB single arm push press 44/2610 reps per leg, arm Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 3 sandbag cleans 75/50 20 DU Core Hanging knee raises (Break up as needed) Perform 50 knee raises 15/10

Nov
14
2019

november 16, 2019

CrossFit Queen Creek – CrossFit Metcon (Time) Complete five rounds for time of: 400 meter run 15 OHS 95/75 15 DB sit ups 25/15 Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 8 Cal Row 4 Kb snatches 35/20 (per arm) 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

Nov
13
2019

November 15, 2019

CrossFit Queen Creek – CrossFit Metcon (Weight) 9 min EMOM 1: 10-12 plyo push up 2: 10-12 BB curls 3: 10-12 SDHP Metcon (Time) 5 rounds 12/10 cal ski 20 wallballs 20/14 30 DUs Rest 2 min between rounds. Record the time of your FASTEST round

Nov
12
2019

November 14, 2019

CrossFit Queen Creek – CrossFit Weightlifting Power snatch + snatch 15 mins to work to a heavy single Weightlifting 2 power cleans+ 1 thruster (EMOM x10) Metcon (AMRAP – Rounds and Reps) 5 min amrap 3 bear complex 115/75 7 pull ups

Nov
11
2019

November 13, 2019

CrossFit Queen Creek – CrossFit Metcon (AMRAP – Rounds) Recovery WOD 20 min amrap 50 foot bear crawl knees 2″ from floor 16 cossack squat 50 foot spiderman crawl 8-10 strict HSPU (from box) 20 cal bike Cool Down romwod

Nov
10
2019

November 12, 2019

CrossFit Queen Creek – CrossFit Weightlifting Front rack reverse lunges (4×16) between sets: banded side steps. 12 steps to the right. 12 steps to the left. band goes right above the knee. *for an extra challenge in the lunges you can elevate front foot on a #25 plate Metcon (AMRAP – Reps) 5 rounds 2 min amrap 15/13 cal row ME burpee over bench rest 2 mins Core around the world with KB 3×10 each direction

Nov
09
2019

November 11, 2019

CrossFit Queen Creek – CrossFit Metcon Collin (Time) 6 Rounds for time: 400m Sandbag Carry 12 Push Press, 115# 12 Box Jumps, 24″ 12 Sumo-Deadlift High-Pull, 95#In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010To learn more about Collin click here