Author archive: admin
Feb
16
2020

Feb 18, 2020

CrossFit Queen Creek – CrossFit 16 min EMOM (Weight) 1: 8-12 db z press 2: 8-12 chin ups 3: 30-40 sec HS hold* 4: restHS hold can sub: free standing hs hold, OH plate hold Feb 18, 2020 (AMRAP – Reps) 4 rounds 1: ME burpee KB deadlift 53/35 2: ME wallballs 3: ME alt db snatch 50/35 4: DUs 5: rest

Feb
15
2020

Feb 17, 2020

CrossFit Queen Creek – CrossFit EMOMx12 min 0-4: 3 clean pulls min 5-8: 3 power cleans + 1 front squat min 9-12: 1 clean + 1 hang clean + jerk Feb 16, 2020 (Time) 70/50 cal bike then: 4 rounds 12 DB thrusters 35/20 8 lateral db step ups 20″ (R) 8 lateral db step ups (L) 24 skaters then 800 m run

Feb
14
2020

february 16, 2020

CrossFit Queen Creek – CrossFit Metcon (Weight) 8 Min EMOM 1 Hang snatch 1 press under 1 ohs sotts press 3×5- HP Metcon (Time) For time Complete the following with hp kb 10 turkish su left 10 turkish su right 30 kb sumo dl hp 30 kb russian swings 30 box step ups 24/20″

Feb
13
2020

February 15, 2020

CrossFit Queen Creek – CrossFit Weightlifting Bench Press (5×3 @85%) between sets 10 Ring rows x 5 Metcon Metcon (AMRAP – Rounds and Reps) 20 Min Partner WOD AMRAP 20 DU 4 cleans 155/105 20 Cal row/bike/ski 10 T2b (scale 20 knees 2 elbows) 20 DB Push Press 35/20split up reps/movements as needed 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

Feb
12
2020

Feb 14, 2020

CrossFit Queen Creek – CrossFit Announcements Valentine’s Workout today! Free partner/buddy drop ins all day! Please show up a few mins early to allow enough time for waivers to be signed Valentines Partner WOD (Time) 4 rounds 400 m banded run 14 over unders 28 medball toss sit ups 14 hand slap push ups 28 wallball toss 10′ apart 14 alt tire flipsfor run: 1 person is in the band while the other partner provides resistance. Switch at 200 m Post Workout 3x ME back to back wall sits

Feb
11
2020

February 13, 2020

CrossFit Queen Creek – CrossFit 16 min EMOM mins 0-4: 3 snatch pulls mins 5-9- 3 power snatch mins 10-15- 1 hang snatch + 2 OHS February 13, 2020 (Time) 5 rounds 200 m sandbag run 8 single arm OH reverse lunges(L) 50/35 8 single arm OH reverse lunges (R) 12 DB jumping goblet squat

Feb
10
2020

Feb 12, 2020

CrossFit Queen Creek – CrossFit Feb 12, 2020 (No Measure) 40 sec on 20 off 4 rounds ME ski ME row ME mountain climbers ME bike ME DUs rest 1:20 min between rounds Cool Down ROMWOD

Feb
09
2020

Feb 11, 2020

CrossFit Queen Creek – CrossFit EMOM x 12 1. 10 DB hammer curls 2. 10-12 diamond push ups 3. 10-12 bent over db row 4. 10 db lateral raises Feb 11, 2020 (Time) 5 rounds as fast as possible complete: 20 box jumps 24/20 20 KBS 53/35 20 ME wallballs 20/14 3 min cap on each round 1 min restrecord time of slowest round. scale back weight/reps as needed.

Feb
08
2020

February 10, 2020

CrossFit Queen Creek – CrossFit Weightlifting Back Squat (5×5 @ 60% move fast) 10 knee ups from rig between each set for a total of 50 Air Force (Time) For time Starting at 0:00 perform 4 burpees then complete the following 20 Thrusters 95/65 20 Sumo DL HP 20 Push Jerks 20 OHS 20 front squats at the top of every minute 4 burpees until reps are completedMondays are the best!

Feb
07
2020

february 9,2020

CrossFit Queen Creek – CrossFit Press, push press, behind neck jerk (Find heavy set) From the rack Metcon (Weight) Sumo DL 5×3 @ 80% Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# Metcon (AMRAP – Reps) 3 Min armap 10 back extension 20 bicycles