Archive for category: WOD
Jun
29
2019

July 1, 2019

CrossFit Queen Creek – CrossFit box squat to parallel 3×2@90%*beginners- 5×5 focusing on form. Metcon (Time) 10,9,8,7,6,5,4,3,2,1 hang clean thrusters 115/75 burpee over bar*beginners- may sub DB thrusters Core 3 rounds 10 DB side bends (r) 10 DB side bends (L) 8 turkish sit ups with DB (R) 8 turkish sit ups with DB (L)

Jun
27
2019

June 29, 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 Charlotte (Time) For time 21-15-9 OHS 95/65 Sumo DL HP Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 8 Cal Row/Bike 5 push press 115/75 5 T2B

Jun
26
2019

June 28, 2019

CrossFit Queen Creek – CrossFit Metcon (AMRAP – Reps) 5 rounds 1 min ME Wallballs 1 min ME Box jumps* 24/20 1 min power cleans 135/85 1 min reststep down from box jumps Metcon (AMRAP – Reps) 4 rounds in 2 min 15/12 cal bike ME devil’s press rest 2 minscore is total devil’s press

Jun
25
2019

June 27, 2019

CrossFit Queen Creek – CrossFit EMOMx 10 2 hang power snatch + 1 OHS Metcon (No Measure) EMOM x16 1: 8-10 ring rows 2: 2 wall walks 3: 8-10 push ups 4: 8-10 seated DB shoulder press Metcon (AMRAP – Reps) 5 min amrap 30 lateral jumps over DB 30 mountain climbers 10 plank to squat hold

Jun
24
2019

June 26, 2019

CrossFit Queen Creek – CrossFit Metcon (Time) MiniTriathlon 50 cal row 50 cal bike 800 m run Cool Down romwod

Jun
23
2019

June 25, 2019

CrossFit Queen Creek – CrossFit EMOM x 10 power clean + hang power clean + front squat Metcon (AMRAP – Reps) 20 min amrap 50 DUs 40 alt sandbag lunges 20 RKBS 70/53 10 HSPU2:1 jump rope

Jun
22
2019

June 24, 2019

CrossFit Queen Creek – CrossFit Weightlifting Sumo Deadlift (5×5 @75-80%) between sets: 5 (each leg) single leg slow descent squats from a tall box. For an added challenge, try not to let your foot touch the ground Metcon (Time) 50 cal bike/row then 7 rounds 7 DB thrusters 50/35 7 burpee pull ups20 min cap

Jun
20
2019

june 22, 2019

CrossFit Queen Creek – CrossFit Metcon (AMRAP – Rounds and Reps) 10 MIN AMRAP 5 Barbell press unders 75/55 5 Ring dips 5 DB Sit ups 35/20 Metcon (AMRAP – Reps) 5 MIN AMRAP Sand bag cleans 75/50 Metcon (Time) For time: Five Rounds of 10 T2B 10 Jumping Lunges (5 per Leg) 10 Cal Bike 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

Jun
19
2019

June 21, 2019

CrossFit Queen Creek – CrossFit Metcon (Time) Teams of 2 100 Cal. Row (switch as needed) 75 Syncro Wall Balls (20/14) 100 alt box jumps 24/20 (50 each) 50 syncro burpees 30 atl power cleans 155/105for alt movements: reps must be done 1:1 Core 80 alt med ball toss sit ups

Jun
18
2019

June 20, 2019

CrossFit Queen Creek – CrossFit Weightlifting Snatch + snatch balance 20 mins to work to a heavy single or practice form 3 sets 3×10 1 Bent over DB flye + 1 bent DB row Metcon (AMRAP – Reps) 10 min amrap 10 russian KBS 53/35 20 mountain climbers 30 DUs