Blog
Aug
20
2017

August 31, 2017

CrossFit Queen Creek – CrossFit Weightlifting Front Rack Lunge (4 x 8 @ 80%) Metcon Metcon (AMRAP – Reps) 10 min amrap 3,6,9,12,15…. Thrusters 95/65 pull upsincrease 3 reps every round rx + 135/95

Aug
20
2017

August 30, 2017

CrossFit Queen Creek – CrossFit Weightlifting 12 MIN EMOM even Deadlift X 3 @ 80% odd Pendlay row x 3Choose moderate weight for rows score row weight Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

Aug
20
2017

September 1, 2017

CrossFit Queen Creek – CrossFit Weightlifting Overhead Squat (4×3 @ 85%) Metcon Metcon (AMRAP – Reps) 4 Rounds of 40 seconds Max cal row 20 sec rest 40 sec ME t2b 20 sec rest 40 sec ME Goblet squat 53/35 20 sec rest 40 sec ME Burpees 1:20 rest

Aug
18
2017

August 29, 2017

CrossFit Queen Creek – CrossFit Metcon EMOM for 10 min 1 power snatch + 1 snatch + 1 snatch balance Metcon (Time) 4 rounds 200m OH med ball carry 20/14 21 KBS 53/35 15 burpeescannot progress forward in the run unless ball is locked out overhead

Aug
18
2017

August 28, 2017

CrossFit Queen Creek – CrossFit Weightlifting Back Squat (1×20 add 10#) Gymnastics work on bar muscle up progression, kipping pull up or C2B Metcon Metcon (AMRAP – Rounds and Reps) 8 MIN AMRAP 4 Power Clean and jerks 185/125 30 DUs

Aug
18
2017

August 21, 2017

CrossFit Queen Creek – CrossFit Weightlifting Back Squat (1×20 add 10#’s to week prior) if you weren’t able to complete last weeks weight unbroken, use same weight until completed unbroken to add weight Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycleswomen- 95#

Aug
13
2017

August 26, 2017

CrossFit Queen Creek – CrossFit Metcon Weightlifting Bench Press (narrow grip 5×5@70%) AdamBrown (Time) Two Rounds For Time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24″ box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24″ box 24 Wallball shots, 20 pound ball 145 pound Clean, 24 repsIn honor of Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010To learn more about AdamBrown click herewith partner, split reps as needed

Aug
13
2017

August 24, 2017

CrossFit Queen Creek – CrossFit Weightlifting Deadlift (5×5 @ 75%) warm up to working weight then 5×5 Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

Aug
13
2017

August 25, 2017

CrossFit Queen Creek – CrossFit Weightlifting Overhead Squat (4×3 @ 80%) Metcon Metcon (Time) 4 rounds 200 m farmer carry 45s/35s plate in each hand 15 push press 95/65 15 T2B

Aug
13
2017

August 23, 2017

CrossFit Queen Creek – CrossFit Weightlifting Front Rack Lunge (3×12 @ 70%) Metcon Metcon (Time) for time BUY in- 3 min Max Cal row rest 1 min Then- for time 10 wallball shots every 2 min while accumulating 60 burpee box jump overs 24/20 *at minute 4 you will do 10 wallball shots. As soon as you are done you will start accumulating burpee box jump overs. Every 2 minutes, you will stop where you are in your bbj’s and do 10 wallballs. Wallballs will be done at minute 4, 6, 8, 10 ect score is total calories on the rower and time it took to complete the 60 bbj’s. (Time clock will start 4 min after starting)score is total reps