Archive for category: WOD
Jul
10
2019

July 12, 2019

CrossFit Queen Creek – CrossFit Metcon (Time) 5 rounds 8-10 strict pull ups 25 foot handstand walkscale for handstand walks: 30 second HS hold 3 wall walks or 10 shoulder touches Metcon (Time) karen + EMOM 150 wallballs EMOM beginning at 1: 5 box jump overs 24/20 18 min cap

Jul
09
2019

July 11, 2019

CrossFit Queen Creek – CrossFit Weightlifting High-Hang Snatch (work to a heavy single) Weightlifting Jerk from rack (5×2-80-85%) Metcon (AMRAP – Reps) 5 min amrap 5 devil’s press 35/20 5 DB thruster

Jul
08
2019

July 10, 2019

CrossFit Queen Creek – CrossFit Metcon (No Measure) 18 min amrap in teams of 3 A. 18/15 cal row B. ME sit ups C. plank hold1 partner at each station. Rower determines switch time Cool Down ROM WOD

Jul
07
2019

July 9, 2019

CrossFit Queen Creek – CrossFit box squat est a heavy singleBeginners: 5×5 focusing on mechanics *please DO NOT bail the bar on box squats. Ask your coach for a spot. Metcon (AMRAP – Reps) 5 rounds 40 sec Max cal bike 20 sec rest 40 sec ME DB front squat 50/35 (each hand) 20 sec rest 40 sec ME RKBS 53/35 1:20 rest

Jul
06
2019

July 8, 2019

CrossFit Queen Creek – CrossFit EMOM x 12 even min 1:5-7 bench press 65-75% odd min- 5-7 wide grip strict pull ups Metcon (Time) 21, 15, 9 hang power clean 115/75 push jerk burpee over bar Core 3 rounds: Max hold hanging L sit

Jul
04
2019

july 6, 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 Metcon (AMRAP – Rounds and Reps) 5 Min Amrap cleans Metcon (Time) Complete five rounds for time: 5 Devils press 35/20 5 Ring rows 5 Front rack DB walking lunges 10 DU or 20 SU Metcon (Time) Complete for time 10 Cal Bike or row :30 Rest X 10

Jul
03
2019

July 5, 2019

CrossFit Queen Creek – CrossFit work to a heavy single power snatch + OHS + snatch balance Metcon (Time) 4 rounds 25′ single arm OH DB lunges (R) 50/35 10 alt DB power snatch 25′ single arm OH DB lunge (L) 10 alt DB power snatch then 5 rounds 1 rope climb 20/15 cal bikerope climb scale = 5 strict pull ups with 3 second negative

Jul
02
2019

july 4, 2019

CrossFit Queen Creek – CrossFit Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run

Jul
01
2019

July 3, 2019

CrossFit Queen Creek – CrossFit Metcon (No Measure) tabata cal row cal bike DUs 2:00 rest between movements Cool Down ROMWOD

Jun
30
2019

July 2, 2019

CrossFit Queen Creek – CrossFit Metcon (No Measure) 12 min emom min 1: 8-10 bent over row (barbell) min 2: 5-7 dips min 3: 8-10 DB hammer curls Metcon (AMRAP – Rounds and Reps) 15 min amrap 10 KB SDHP 53/35 15 RKBS 53/35 20 alt goblet style step ups 20″