Blog
Oct
22
2017

August 24, 2016

CrossFit Queen Creek – CrossFit Weightlifting Back Squat (1×3@70, 80, 85, 90%) August 24, 2016 (Time) 10,9,8,7,6,5,4,3,2,1 Thrusters 95/65 C2B pull ups Metcon (Time) 4 rounds 10 v ups 15 knee pull ins 30 bicycles

Oct
20
2017

October 21, 2017

CrossFit Queen Creek – CrossFit Weightlifting Bench Press (4×5- 80%) Metcon (AMRAP – Rounds) 3 person team 20 min amrap A. 200 m farmers carry 45/35 plate (each hand) B. amrap of 5 tire flips 7 tire jump throughs 9 goblet squats 70/53 C. restWhen farmers walk partner returns, he goes to B. B goes to C. C goes to A. Etc. Score is total rounds of amrap accumulated.

Oct
19
2017

October 20, 2017

CrossFit Queen Creek – CrossFit Weightlifting OHS (12 min to Est a 5 rm) Metcon (AMRAP – Reps) 4 rounds 4 min amrap 12 wallballs 20/14 10 KBS 53/35 8 burpees rest 1 min between rounds

Oct
18
2017

October 19, 2017

CrossFit Queen Creek – CrossFit Weightlifting power clean + clean + jerk (12 min to work to a max) Metcon (Time) 1 mile run then “Grace” 30 power clean and jerks 135/95

Oct
17
2017

October 18, 2017

CrossFit Queen Creek – CrossFit Weightlifting 10 MIN EMOM 1 power snatch, 1 snatch, 1 Ohs Heavy as possible Metcon (AMRAP – Reps) tabata A. row for cals rest 1 min 10 sec B. box jumps 24/20 rest 1 min 10 sec C. push ups rest 1 min 10 sec D. air squats with pause in the bottom at restyou will do 8 rounds of each movement before switching to the next movement.

Oct
16
2017

October 17, 2017

CrossFit Queen Creek – CrossFit Weightlifting Push Jerk (est a 3 RM) Metcon (Time) “Diannie” 21, 15,9 Deadlifts 225/155 HSPU then- no rest 50,40,30,20,10 DU’s sit upsscore is total time to complete both wods

Oct
15
2017

07/11/2016

CrossFit Queen Creek – CrossFit Weightlifting Back Squat (1×4 @ 60,70, 80, 85%) Metcon Metcon (AMRAP – Rounds and Reps) 12 minutes amrap 3 bar muscle ups 6 power snatch 135/95 9 burpee over barscale= 6 C2B 9 pull ups Core 3xME weighted plank (make sure weight is on your lower back and not your shoulders 🙂

Oct
13
2017

September 17, 2016

CrossFit Queen Creek – CrossFit Weightlifting Bench Press (10 x 3 @ 85%) Metcon (AMRAP – Reps) Partner WOD 10 rounds (15 minutes) 30 seconds power snatch 95/65 30 seconds burpees 30 seconds DU’spartners alternate movements Post Workout 3×12 lying skull crushers

Oct
12
2017

October 13, 2017

CrossFit Queen Creek – CrossFit Metcon (Weight) EMOM for 12 min min 1- 100 m run min 2- 3 power cleans- 70-75% Metcon (Time) for time 1000 m row 100 wallballs 20/14 50 pull ups

Oct
11
2017

July 5, 2016

CrossFit Queen Creek – CrossFit Weightlifting Back Rack Lunge (3×10 each leg (20 total each set)) Metcon (Time) 7 rds 7 Burpee Box Jumps 24/20 28 Double Unders