Blog
Apr
15
2018

April 16, 2018

CrossFit Queen Creek – CrossFit Weightlifting Back Squat (est an 8 rep max) Metcon (Time) 15 power cleans 185/125 30 push ups 12 power cleans 24 push ups 9 power cleans 18 push ups 6 power cleans 12 push ups 3 power cleans 6 push ups

Apr
15
2018

April 19, 2018

CrossFit Queen Creek – CrossFit skill 5 min dip skill work Metcon (Weight) EMOM X 10 min 1- 5 deadlifts 75-80% min 2- 7 dips Metcon (Time) 1,2,3,4,5,6,7,8,9,10 hang snatch 95/65 burpee over bar

Apr
15
2018

April 18, 2018

CrossFit Queen Creek – CrossFit Metcon (No Measure) EMOM x 16 min 1- 14 KBS 53/35 min 2- 14 wallballs 20/14 Metcon (No Measure) EMOM x 10 75 m sprint Metcon (AMRAP – Reps) 3 min amrap 20 flutter kicks 20 knee ups

Apr
15
2018

April 17, 2018

CrossFit Queen Creek – CrossFit Weightlifting skill 10 min kipping pull up/C2B work Power Snatch (5 power snatch EMOM for 6 rounds) Metcon (AMRAP – Rounds and Reps) 9 min amrap 9 front squat 115/75 9 push press 36 DUs

Apr
13
2018

April 14, 2018

CrossFit Queen Creek – CrossFit Weightlifting Pendlay Row (6×6) Metcon Metcon (AMRAP – Rounds and Reps) 20 min amrap with partner 6 ohs 135/95 8 t2b 10 Tire flips 200 Meter runSplit up reps as needed, both partners run together

Apr
12
2018

April 13, 2018

CrossFit Queen Creek – CrossFit Weightlifting Front Squat (70%x4, 75%x3, 80%x2, 85%x1+) Metcon (Time) For time: 80 Double-Unders 40 Russian Kettlebell Swings 70/53 20 Ring Dips 10 Bar Muscle-Ups 800 Meter Run 10 Bar Muscle-Ups 20 Ring Dips 40 Russian Kettlebell Swings 80 Double-Unders

Apr
11
2018

April 12, 2018

CrossFit Queen Creek – CrossFit EMOM x 10 power snatch + snatch + OHS Metcon (AMRAP – Reps) 9 min amrap 5 power cleans 185/125 7 strict HSPU 9 burpees Metcon (AMRAP – Rounds and Reps) 5 min amrap 12 sit ups 24 bicycles 24 mountain climbers

Apr
10
2018

April 11, 2018

CrossFit Queen Creek – CrossFit Weightlifting EMOM X 10 Power clean + clean + jerk Metcon (Time) 5 rounds 30 DUs 10 thrusters 95/65 10 box jump overs 24/20

Apr
09
2018

April 10, 2018

CrossFit Queen Creek – CrossFit Deadlift (est a 5 rm) Weightlifting Metcon (AMRAP – Reps) 6 rounds 30 SEC ME wallballs 20/14 30 SEC rest 30 sec ME SDHP 75/55 30 sec rest 30 sec ME pull ups 30 sec rest

Apr
08
2018

April 9, 2018

CrossFit Queen Creek – CrossFit Weightlifting Back Squat (10×4@68%) Metcon (AMRAP – Reps) 3 rounds in 4 min 400 m run 15 power snatch 95/65 ME burpee over bar rest 2 min