Author archive: admin
Sep
12
2019

september 14, 2019

CrossFit Queen Creek – CrossFit Metcon 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 (AMRAP – Rounds and Reps) 10 MIN AMRAP with Partner 100 Meter run 10 T2B 6 Squat Clean Thrusters 155/105split up reps as needed, both partners run Metcon (Time) With a partner complete the following for time 50 tire flips with jump (not through) 50 Push ups 50 Ring rows 50 Cal Ski 50 Russian KB swings 70/53 50 OHS 95/65switch every five reps

Sep
11
2019

September 13, 2019

CrossFit Queen Creek – CrossFit skill Rope climbs & DU’s alternate between skills. spending around 1 minute on each. not for speed Metcon (No Measure) Firecracker Every 5 Minutes for 7 Rounds 20/16 Cal Assault Bike 15 wallballs 15 Burpeescan sub row for bike

Sep
10
2019

September 12, 2019

CrossFit Queen Creek – CrossFit Weightlifting 2 power snatch + 2 OHS (est a heavy set) Metcon (Time) 10 rounds 3 power cleans 135/95 3 front squats 3 jerks Post Workout 3 rounds 10 bent overy flyes 10 hammer curls 10 tricep kickbacks

Sep
09
2019

September 11, 2019

CrossFit Queen Creek – CrossFit Metcon (Time) Teams of Two For Time 100 Cal Row Alternating every 20 Cals -Partner Holds plank 120 cal bike- alt every 20 cals partner holds wallsit 80 cal ski- alt every 10 cals patner holds HS Cool Down romwod

Sep
08
2019

September 10, 2019

CrossFit Queen Creek – CrossFit Metcon (No Measure) EMOM x 16 5-7 strict press 5-7 strict pull ups 8-10 bent over Barbell row 8-10 plyo push ups Metcon (Time) 4 rounds 100m single arm farmer carry (R) 53/35 100 m single arm farmer carry (L) 25 RKBS 20 alt step ups with KB 24/20

Sep
07
2019

September 9, 2019

CrossFit Queen Creek – CrossFit Weightlifting Front Squat (est a 3 RM) scaling options: 5×5 *can squat to bench or use DBs Metcon (AMRAP – Rounds and Reps) 15 min amrap 10 db squat jumps for height 35/20 15 deadlifts 155/105 20 skaters (4′ foot width each jump) 30 mountain climbers Core 3 rounds ME hanging L sit 10 alt DB rows in plank position

Sep
05
2019

September 7, 2019

CrossFit Queen Creek – CrossFit 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 (Time) For time 25 cal bike 25 hang dB snatch left arm 25 cal row 25 hang dB snatch right arm 25 cal ski 25 t2b Metcon (AMRAP – Reps) 5 min AMRAP Sumo DLrussian kB swing 53/44

Sep
04
2019

September 6, 2019

CrossFit Queen Creek – CrossFit Weightlifting Bench Press (4×8@70%) between sets- choose 1 30 sec HS hold 3 wallwalks 30 sec OH plate hold 20 shoulder touches 25 foot HS walk 5-7 SHSPU Metcon (Time) 21, 15, 9 hang clean thrusters 95/65 pull ups Core 3xME- L sit hold _hanging or on rings

Sep
03
2019

September 5, 2019

CrossFit Queen Creek – CrossFit 2 power snatch + snatch balance (emom x 10) Weightlifting Front squat (4×5) between sets: 5-7 dips Metcon (AMRAP – Rounds and Reps) 6 min amrap 6 burpee box jumps 24/20 12 wallballs 20/14

Sep
02
2019

September 4, 2019

CrossFit Queen Creek – CrossFit Metcon (AMRAP – Rounds and Reps) 20 min amrap 20 skaters 18 sit ups 16 alt DB step ups 14 air squats 12/10 cal ski 10 plyo push ups Cool Down ROMWOD