Archive for category: WOD
Feb
19
2019

February 21, 2019

CrossFit Queen Creek – CrossFit Weightlifting Clean (1 RM) Push-ups (1 MIN ME) FOR RX chest needs to touch floor, elbows and hips full extension Metcon (Time) 1000 m row 25 power clean & jerk 135/95 1 mile run

Feb
18
2019

Feb 20, 2019

CrossFit Queen Creek – CrossFit skill 10 min handstand practice walking, freestanding, approach, push up ect… Metcon (AMRAP – Rounds and Reps) partner wod (alternating movements) 15 min amrap 10 t2b 10 box jumps 24/20 10 wallballs 20/14 Core 3 rounds 30 second hollow body hold 30 second superman hold 30 seconds rest

Feb
17
2019

February 19, 2019

CrossFit Queen Creek – CrossFit Weightlifting EMOM x 12 min 1- 5-7 sumo deadlift min 2- 5-7 strict pull ups Metcon (Time) 3 rounds 15 power snatch 95/65 15 thrusters

Feb
16
2019

February 18, 2019

CrossFit Queen Creek – CrossFit Weightlifting Overhead Squat (1RM) Metcon (AMRAP – Reps) 6 rounds: in 1:30 10 burpees 15 russian KBS 53/35 ME DUs rest 1:30score is total DUs

Feb
14
2019

february 16, 2019

CrossFit Queen Creek – CrossFit Metcon Metcon (AMRAP – Reps) five rounds of ME Hang Snatchsubtract number of snatches from 30 and complete that many sit ups each round during rest period. Metcon (Time) Complete the following for time: 7 rounds of 6 Tire Flips 5 Jumping lunges (per leg) 4 Ring Rows 3 Thrusters 135/95 2 Wall Walks 1 Muscle Up (scale 5 Pull Ups)

Feb
13
2019

February 15, 2019

CrossFit Queen Creek – CrossFit Weightlifting push press + jerk (est a max) Metcon (Time) 4 rounds 400 m run 15 burpee box jump overs 24/20

Feb
12
2019

February 14, 2019

CrossFit Queen Creek – CrossFit Clean (3×3 @ 85%) Metcon (Time) 18 cleans 95/65 30 DUs 15 cleans 135/85 30 DUs 12 cleans 155/105 30 DUs 9 cleans 175/125 30 DUs 6 cleans 205/145 30 DUs 3 cleans 225/155 30 DUs

Feb
11
2019

February 13, 2019

CrossFit Queen Creek – CrossFit Metcon (No Measure) 20 min amrap 3 person team A. 20/15 calorie row B. 5 man makers 5 DB front squats 5 DB push press C. rest *select any weight dumbbells you’d like. Announcements The CrossFit open is fast approaching! The Wod for the open will be the workout of the day every Friday beginning 22nd through March 25. https://games.crossfit.com/ Core 3 rounds 8 turkish sit ups (L) 8 turkish sit ups (R) 8 hanging straight leg raise (bring legs up as high as you can. Try to keep them straight)

Feb
10
2019

February 12, 2019

CrossFit Queen Creek – CrossFit Weightlifting Muscle Snatch (emom x 10- 3 reps) Metcon (AMRAP – Rounds and Reps) 9 MIN AMRAP 5 Power snatch 135/85 7 HSPU 9 burpees Core EMOM x 9 min 1: 30 seconds center plank hold min 2: 30 seconds side plank (R) min 3: 30 seconds side plank (L)

Feb
09
2019

february 11, 2019

CrossFit Queen Creek – CrossFit Weightlifting Overhead Squat (5×5 @ 60%) Next week is 1RM Metcon (Time) Karen with pull ups 150 wallballs 20/14 EMOM starting at 1:00 5 pull ups skill EMOM x 8 min 1- 30 second handstand hold min 2- 30 second l sit (on rings or boxes) (for handstand, try and attempt to bring your heels from the wall into a free standing)