Blog
Dec
13
2018

December 15, 2018

CrossFit Queen Creek – CrossFit Metcon Metcon (Weight) 6 Min AMRAP High Hang Snatch + OHS HP Metcon December 15, 2018 (Time) For time complete the following: 100 meter run backwards 20 Man Makers with DB 300 Meter Run 20 Tire Jumps 400 Meter Run 20 Tire flips 300 Meter Run 20 Box step ups with DB 30/24 100 meter run backwards

Dec
12
2018

December 14, 2018

CrossFit Queen Creek – CrossFit Weightlifting Squat Clean Thruster (12 Min EOMOM x 3 Reps HP) Metcon Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#Mu scale 7 pull ups, 7 ring dips

Dec
11
2018

December 13, 2018

CrossFit Queen Creek – CrossFit Weightlifting Snatch Balance (2 reps EMOM X 10 (from the ground)) Metcon (Time) Buy in 10 Alt Turkish get ups 53/35 then 3 rounds 18 alt KB snatch 53/35 25 foot overhead KB lunge (R) 25 foot overhead KB lunge (L) Cash out 10 alt turkish get ups

Dec
10
2018

December 12, 2018

CrossFit Queen Creek – CrossFit Metcon (Time) In teams of 3 Each person must run through everything 2x A. 800 m run B. Max cal row C. amrap of: 30 DUs 15 sit ups runner determines when teammates switch Score for team is total time and total calories accumulated on rower

Dec
09
2018

December 11, 2018

CrossFit Queen Creek – CrossFit Weightlifting 2 push press + 1 jerk (est a max (from the rack)) Metcon (AMRAP – Reps) 4 rounds in 3 min 200 m run 10 power cleans 115/75 ME wallballs 20/14 rest 1 minscore is total wallballs accumulated

Dec
08
2018

December 10, 2018

CrossFit Queen Creek – CrossFit Weightlifting Back Squat (2×12@70%) Metcon (Time) 1,2,3,4,5,6,7,8,9,10 front squat 135/95 burpee pull up

Dec
06
2018

December 8, 2018

CrossFit Queen Creek – CrossFit Weightlifting Pendlay Row (3×8 @ 60%) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP with partner 1 Snatch grip deadlift 135/95 1 high hang power snatch 1 snatch grip behind head jerk 1 Over head squat 1 snatch grip behind head push pressPartners share a bar. One partner completes the complex while other partner rests. Chose a weight both partners can do all reps unbroken

Dec
05
2018

December 7, 2018

CrossFit Queen Creek – CrossFit Weightlifting Bench Press (Est a 1 rm ) Metcon (Time) 3 rounds 20 pull ups 30 KBS 53/35 50 M goblet lunge 53/35 50 m run with KB

Dec
04
2018

December 6, 2018

CrossFit Queen Creek – CrossFit Weightlifting Power Snatch (EMOM X 10- 3 reps) Metcon (Time) 4 rounds 15 BW deadlifts 30 wall balls 20/14

Dec
03
2018

December 5, 2018

CrossFit Queen Creek – CrossFit Metcon J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click herehspu scale= HS hold 3 sec per rep