Archive for category: WOD
Nov
08
2019

november 10, 2019

CrossFit Queen Creek – CrossFit Weightlifting Bench Press (4×3 @ 85%) in between sets horizontal ring rows 4×5. Put feet on box, bench or get flatter than usual. Keep core tight and lower yourself down slowly, don’t just drop. Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 5 goblet lunges per leg 5 KB snatches 35/26 per arm 15 DU Metcon (No Measure) 6 MIN EMOM 4 turkish sit ups per arm 35/26

Nov
07
2019

november 9, 2019

CrossFit Queen Creek – CrossFit Metcon (Time) For time 25-20-15 Thrusters 75/55 Burpees 600 meter run/row or ski Rest 5 Minutes then 15-12-9 Cleans 155/105 T2B 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
06
2019

november 8, 2019

CrossFit Queen Creek – CrossFit Metcon Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time) For time, partitioned any way: 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball shots, 14/10 lb ball to 10/ 9 ft. Time cap: 20 min. Crossfit Games Open 20.5 Masters Scaled (55+) (Time) For time, partitioned any way: 40 jumping chest-to-bar pull-ups 80-cal. row 120 wall-ball shots, 14 / 10 lb ball to 8/ 10 ft. Time cap: 20 min.

Nov
05
2019

November 7, 2019

CrossFit Queen Creek – CrossFit Metcon (AMRAP – Rounds and Reps) 20 min amrap 20 cal bike 50 DUs 25 sit upssub row or run for bike 400 m run 500 m row 2:1 singles *can use DB with sit ups Cool Down ROMWOD

Nov
04
2019

November 6, 2019

CrossFit Queen Creek – CrossFit Weightlifting 2 snatch grip push press + 2 OHS (from rack) Metcon (Weight) 20 min EMOM 1. 15 wallballs 20/14 2. 12/10 cal ski erg 3. 12 box jumps 24/20 4. 3 wall walks

Nov
03
2019

Nov 5, 2019

CrossFit Queen Creek – CrossFit Weightlifting power clean + clean + jerk (est a 1 rm) beginners- working on form or using DBs Metcon (AMRAP – Rounds and Reps) 16 min amrap 16 Goblet Squats (53/35) 8 Toes to Bar 16 RKB Swings 8 Burpees + tuck jump

Nov
02
2019

November 4, 2019

CrossFit Queen Creek – CrossFit Metcon (Weight) EMOM x 15 1. 3-5 Bench press 2. 5-7 wide grip pull up 3. 7-9 DB push press Metcon (Time) 3 rounds 800 m run 25 push ups 15 Hang power snatch 95/65

Nov
01
2019

november 3, 2019

CrossFit Queen Creek – CrossFit Weightlifting Snatch complex Every :90 x 6 @ moderate # Snatch,ohs,high hang snatch,ohs Metcon (Time) 2,4,6,8,10,8,6,4,2 DB sit ups 20/15 Squat Clean Thrusters 115/85 burpees Metcon (No Measure) Ring leg raise 3×10

Oct
31
2019

NOVEMBER 2, 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: 50 BACK SQUATS 155/105EVERY TIME YOU RACK BARBELL RUN, ROW OR SKI 100 METERS ROPE WORK ON FORM AND COMPLETE 5 ACCENTS

Oct
30
2019

NOVEMBER 1 ,2019

CrossFit Queen Creek – CrossFit Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks, 185 / 115 lb 30 single-leg squats 10 clean and jerks, 225 / 145 lb 30 single-leg squats 5 clean and jerks, 275 lb / 175 lb 30 single-leg squats 5 clean and jerks, 315 lb / 205 lb Time cap: 20 minutes Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time) For time: 30 box jumps, 24 / 20 in. 15 clean and jerks, 65 / 35 lb 30 box jumps, 24 / 20 in. 15 clean and jerks, 95 / 55 lb 30 box jumps, 24 / 20 in. 10 clean and jerks, 115 / 75 lb 30 medicine-ball step-ups, 20 / 14 lb 10 clean and jerks, 135 / 95 lb 30 medicine-ball step-ups, 20 lb / 14 lb 5 clean and jerks, 155 / 115 lb 30 medicine-ball step-ups, 20 / 14 lb 5 clean and jerks, 185 / 135 lb Time cap: 20 minutes Crossfit Games Open 20.4 Masters Scaled (55+) (Time) For time: 30 box jumps,...