Blog
Aug
24
2019

august 26, 2019

CrossFit Queen Creek – CrossFit Weightlifting Back Squat (20 Minutes to establish 1RM) beginners 5×5 Metcon Metcon (Time) 3 Rounds of 30 Wall balls 20/14 20 Burpees 10 Strict Pull upsNo kipping PU, scale is 15 Ring rows per round

Aug
22
2019

august 24, 2019

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) 5 MIN AMRAP Front squats 135/95 Metcon (Time) For time 3 rounds of 10 push press 135/85 20 Cal Row, bike or ski 20 DB sit ups HP Metcon (AMRAP – Reps) 5 MIN AMRAP 25′ sand bag crawl 75/50

Aug
21
2019

August 23, 2019

CrossFit Queen Creek – CrossFit Metcon (Time) 5 rounds 10 SDHP 95/65 10 alt front rack lunges 95/65 10 t2b then 5 rounds 24 DUs 12 wallballs

Aug
20
2019

August 22, 2019

CrossFit Queen Creek – CrossFit Weightlifting Hang power snatch + Power snatch + OHS (work to a heavy set) Weightlifting Clean and Jerk (10 min EMOM- ladder style) Metcon (AMRAP – Reps) 7 min amrap 7 power snatch 95/65 7 burpee over bar

Aug
19
2019

August 21, 2019

CrossFit Queen Creek – CrossFit Metcon (No Measure) 20 min EMOM 1: 16/14 cal bike 2: 12/10 cal ski 3: 12/10 cal row 4: 40 mountain climbers 5: 20 skaters Cool Down ROMWOD

Aug
18
2019

August 20, 2019

CrossFit Queen Creek – CrossFit Metcon (Weight) EMOM x 16 1: 5-7 strict pull ups 2: 7-9 plyo push ups 3: 7-9 bent over flyes 4: 7-9 hammer curls Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here

Aug
17
2019

August 19, 2019

CrossFit Queen Creek – CrossFit Weightlifting Back Squat (2×2@90-95%) Metcon (AMRAP – Rounds and Reps) 20 min amrap 10 box step overs with KB 24/20 53/35 15 goblet squat 20 RKBS 53/35 30 DUs

Aug
15
2019

August 17, 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 Push press (10x 2 @80%) 1x front, 1x behind neck from rack Metcon (AMRAP – Rounds and Reps) 8 MIN AMRAP 3 push press 95/75 3 sumo DL HP 95/75 5 Front rack lunges per leg Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 Cal bike 25′ sand bag crawl 5 sand bag cleans

Aug
14
2019

August 16, 2019

CrossFit Queen Creek – CrossFit Metcon (AMRAP – Rounds and Reps) in teams of 3 30 min amrap A. 500 m row B. amrap 10 wallballs 20/14 7 burpee pull ups C. restrower determines switch Metcon (AMRAP – Rounds) 5 min amrap 16 russian twist 50 foot low bear crawl (knees a few inches from the floor)

Aug
13
2019

August 15, 2019

CrossFit Queen Creek – CrossFit EMOM x 10 hang power snatch + high hang snatch est a 3 rm clean pull Metcon (AMRAP – Reps) 7 min amrap 1,2,3,4,5,6,7,8,9,10…. snatch 135/85 ring dipsfull squat