Blog
Oct
19
2019

October 21, 2019

CrossFit Queen Creek – CrossFit Weightlifting Deadlift (est a 5 RM) 20 mins Metcon (Time) 100 cal bike 100 m farmer carry 35/20 100 m walking lunges 35/20 100 DUs Core 50 weighted sit ups

Oct
18
2019

october 20, 2019

CrossFit Queen Creek – CrossFit Weightlifting Shoulder Press (5×3 @ 70% ) Warm up to working weight then complete 5 sets Charlotte (Time) For time 21-15-9 OHS 95/65 Sumo DL HPBuy In 400 meter run Buy out 400 meter run Metcon (AMRAP – Reps) 5 Min AMRAP 10 Grasshoppers 10 Russian Twists with KB 6 KB Turkish SIT UPS (3 each arm)

Oct
17
2019

October 19, 2019

CrossFit Queen Creek – CrossFit Deadlift (5×3 @ 80%) Gradually warm up working on form then complete five sets Metcon (AMRAP – Rounds and Reps) With a partner 8 Min AMRAP 5 Power snatch 115/75 10 Wall balls 20/14 15 cal bike rest five minutes then complete the following for time 50 Cal ski/row 50 Russian KB swings 53/35 50 Goblet squats 53/35Alternate movements each round 1st round partner A does snatches and bike partner B does walls balls then switch next round. workout two break up reps as needed with only one working at a time 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

Oct
16
2019

October 18, 2019

CrossFit Queen Creek – CrossFit Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 hanging knee-raises 24 single-unders 35-lb/20-lb dumbbells

Oct
15
2019

October 17, 2019

CrossFit Queen Creek – CrossFit Metcon 1-Mile Run (Time) Max Effort 1-Mile RunTime trial. this will be repeated every week or two while the weather is mild so make sure you enter your time! rest 3-5 minutes between exercises Metcon 1000m Row (Time) Max Effort 1000m Row Cool Down ROMWOD

Oct
14
2019

October 16, 2019

CrossFit Queen Creek – CrossFit Weightlifting Back Squat (3×10 @70-75%) Metcon (Time) 3,6,9,12,9,6,3 Devil’s press 35/20 pull ups15 min cap *any style pull up Core 3×30 seconds hollow body hold (for extra challenge,hold plate or PVC overhead)

Oct
13
2019

October 15, 2019

CrossFit Queen Creek – CrossFit Weightlifting Snatch (10 min EMOM x2 snatch) Weightlifting Sumo Deadlift (EMOM x 10) min 1: 3-5 SDL min 2: 5 high box jumps Metcon (AMRAP – Rounds and Reps) 7 min amrap 3 power cleans 185/125 6 T2B 9 wallballs 20/14

Oct
12
2019

October 14, 2019

CrossFit Queen Creek – CrossFit Weightlifting 2 push press + 1 jerk (5×1) *between sets- 5-7 wide grip strict pull ups Metcon (AMRAP – Reps) 4 rounds min 1: Max cal ski erg min 2: RKBS 53/35 min 3: reverse alt goblet lunges min 4: lateral jump over PVC 20″ min 5: rest*for PVC jump overs: Must jump laterally. Scale: use plates or boxes to find a height that is comfortable for you.

Oct
11
2019

October 13, 2019

CrossFit Queen Creek – CrossFit Announcements deep stretch/mobility today at 9am Metcon (Time) DiAnnie 50,40,30,20,10 DUs sit ups *after each set of sit ups perform 9 deadlifts 225/155 9 HSPU