Blog
Jun
23
2017

June 24, 2017

CrossFit Queen Creek – CrossFit Weightlifting Bench Press (6×6 @ 60% +10#) Metcon Metcon (AMRAP – Rounds and Reps) 18 min amrap with partner 3 rope climbs 6 Thrusters 135/95 6 burpee over the bar 3 wall walks 6 tire flips with jump through 6 ring dips break up reps as needed

Jun
22
2017

June, 23 2017

CrossFit Queen Creek – CrossFit Weightlifting Front Squat (4×5@80%) Metcon Cindy XXX (AMRAP – Reps) Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats

Jun
21
2017

June 22, 2017

CrossFit Queen Creek – CrossFit EMOM for 12 min Min 1: 3-5 hang power cleans (HP) Min 2: 5-7 Strict HSPU Metcon (AMRAP – Reps) 3 rounds 2 min AMRAP 8 KBS 53/35 8 box jump overs 24/20 rest 1 min 2 min AMRAP 8 wall balls 20/14 8 burpees rest 1 min 2 min AMRAP max cal row rest 1 min

Jun
20
2017

June 21, 2017

CrossFit Queen Creek – CrossFit 3 push press + 1 jerk 12 min to work to a heavy set Metcon (Time) Spicy Isabel 30 snatches 135/95 Rules- reps must be performed in this order! 10/8/6/4/2. These reps must be done unbroken meaning you can not take your hands off the bar between reps and you cannot rest in your set up position. If you do not do them unbroken, they do not count. Also, each rep must be a full squat! Compliments Annie ThorisdottirFITNESS Isabel 30 power snatches or 60 alternating DB snatches Post Workout 4×10 ring push ups scale: toes on 45 lb plate

Jun
19
2017

June 20, 2017

CrossFit Queen Creek – CrossFit Weightlifting Deadlift (establish a 1 rep max) Metcon (AMRAP – Rounds and Reps) 3 rounds 3 min amrap 30 DUs 10 burpees rest 1 min between rounds

Jun
18
2017

June 19, 2017

CrossFit Queen Creek – CrossFit Weightlifting Back Squat (70%x2, 80%x2, 85% x5+) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Core coach’s choice

Jun
16
2017

June 17, 2017

CrossFit Queen Creek – CrossFit 3×10 alternating reverse lunges 10 each leg Metcon (AMRAP – Rounds and Reps) with a partner, 6 min Max cal row partner A row partner B holds plank rest 1 min 6 min ME power cleans 135/95 partner A power clean partner B OH plate hold 35/25 rest 1 min 6 min ME 50m sled pull or drag partner A pull/drag partner B 50m shuttle run

Jun
15
2017

June 16, 2017

CrossFit Queen Creek – CrossFit Weightlifting Thruster (5×3- HP) Metcon (No Measure) EMOM for 20 min 1- 10 HSPU min 2- 10 box jump overs min 3- 10 power cleans 135/95 min 4- 10/8 cal rowIf you are not finishing with at least 15 seconds of rest, scale reps to 7 or 8

Jun
14
2017

June 15, 2017

CrossFit Queen Creek – CrossFit EMOM for 10 min 3 power snatch @70% Metcon (Time) 4 rounds 200 m run 12 hang power snatch 95/65 6 bar muscle upsScale- 12 pull ups or C2B

Jun
13
2017

June 14, 2017

CrossFit Queen Creek – CrossFit Weightlifting 10 Min work to a heavy clean + hang clean Metcon Metcon (Time) 21,15,9 Deadlifts 255/155 Ring dips Post 5×5 Wide grip pull ups(weighted if possible)