Blog
Jan
23
2020

january 25, 2020

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 (AMRAP – Reps) Rope climbs Metcon (AMRAP – Rounds and Reps) 8 Min amrap 15 DU 5 KB Russian swings 70/53 5 t2b Metcon (Time) 5 rounds for time: 10 FR step through lunges (5 per leg) 95/65 10 push press :30 second plank hold 10/8 cal ski

Jan
22
2020

Jan 24, 2020

CrossFit Queen Creek – CrossFit Weightlifting Bench Press (5×5 – between sets 5-7 dip negatives) New Benchmark Metcon (AMRAP – Rounds and Reps) 12 min amrap 4 bar muscle ups 8 burpee step ups 35/20 16 wallballs 20/14scale for muslce ups: 8 c2b or pull ups

Jan
21
2020

Jan 23, 2020

CrossFit Queen Creek – CrossFit 2 power snatch + 2 snatch grip push press + 2 OHS 12 min to est a max jan 23, 2020 (Time) 50 hang clean thrusters 95/65 *every time you put the bar down: 200 m run

Jan
20
2020

Jan 22, 2020

CrossFit Queen Creek – CrossFit Jan 22, 2020 (Weight) 24 min EMOM 1: 10/8 cal ski 2: 8 devil’s press 35/20 3: 12/10 cal row 4: 2-3 wall walkssub row: 50/40 cals Cool Down romwod

Jan
19
2020

January 21, 2020

CrossFit Queen Creek – CrossFit Metcon (Weight) EMOM x 7 5 push press + 5-7 pull ups Jan 21, 2020 (AMRAP – Rounds and Reps) AMRAP 22 70/50 cal Bike Buy In then.. 5 SDLHP (115/75) 10 t2b 15 Burpees 25 DU50/40 cal row as sub for bike

Jan
18
2020

Jan 20, 2020

CrossFit Queen Creek – CrossFit Jan 20, 2020 (Time) 1 mile run 24 deadlifts 255/175 800 m run 24 power cleans 175/115 400 m run 24 front squats 135/85 200 m run 24 front rack lunges 95/65 est what weight you want to do for each movement and arrange your plates accordingly. squats and lunges must come from the ground

Jan
17
2020

january 19, 2020

CrossFit Queen Creek – CrossFit Metcon (Time) Complete five rounds for time 50 meter sled 180/135 10 ground to overhead 95/65 8 Ring dips 20 DU Rest 1 minute between rounds Metcon (AMRAP – Reps) 5 Min amrap Cleans 135/95 Metcon (Time) 50 hanging weighted knee raises

Jan
16
2020

January 18, 2020

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 Gymnastics Rope Climb (1×5) Metcon Metcon (AMRAP – Rounds and Reps) 8 Min amrap 3 DB Thrusters 35/20 8 Cal row 10 Sit ups Metcon (Time) 5 Rounds for time 5 KB Sumo DL 70/52 5 KB single arm swings 70/52

Jan
15
2020

January 17, 2020

CrossFit Queen Creek – CrossFit Jan 17, 2020 (No Measure) EMOM x 28 min 1: 10 cal bike min 2: 10 alt lunges 50/35 min 3: 10 alt DB snatches 50/35 min 4: 10 burpeesrest at 40 sec in if you are not completing the reps Core 30 sit up to standing w DB

Jan
14
2020

Jan 16, 2020

CrossFit Queen Creek – CrossFit Snatch complex Every :90 x 6 @ moderate # Snatch,ohs,high hang snatch,ohs Metcon (AMRAP – Rounds) 8 Min EMOM 1 power clean Moderate# 1 push press 1.5 front squat Metcon (AMRAP – Rounds and Reps) 5 Min Amrap 3 DB hang squat cleans 50/35 10 DU/20 singles