Blog
Apr
07
2019

April 9, 2019

CrossFit Queen Creek – CrossFit Four Rounds (not for time) 8-10 push press 8-10 supine ring rows Metcon (Time) 400 m run 20 power cleans 135/85 400 m run 15 power cleans 155/105 400 m run 10 power cleans 175/115 400 m run 5 power cleans 205/125

Apr
06
2019

April 8, 2019

CrossFit Queen Creek – CrossFit Weightlifting Back Squat (4×6@70%) Metcon (AMRAP – Rounds and Reps) 10 min amrap 10 burpees 10 SDHP 65/95 10 front rack lunges 95/65 Core 30 sit up to standing (can use medball or plate)

Apr
04
2019

April 6, 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 here6 AM ONLY Metcon Metcon (Weight) 6 MIN EMOM Clean, Hang Clean, High Hang Clean (HAP)Complete warm up prior to starting EMOM. Weight should be heavy Gymnastics Pull-ups (5×5) Strict, if using a band do a three count during the eccentric portion (lowering portion) Metcon Metcon (AMRAP – Rounds and Reps) 15 MIN AMRAP 8/10 cal row 15 push ups 15 sumo DL HP 75/55

Apr
03
2019

April 5, 2019

CrossFit Queen Creek – CrossFit Metcon (Time) 3 rounds 25 wallballs 20/14 25 Russian KBS 53/35 then 2 rounds 15 OHS 115/75 15 burpee over bar then 1 round 800 m run 25 power clean and jerks 115/75

Apr
02
2019

April 4, 2019

CrossFit Queen Creek – CrossFit Weightlifting snatch + hang snatch (est a max) beginners- work on form Weightlifting 2 touch n go power cleans + 1 jerk (3×1@80-90% of clean and jerk max) Weightlifting Front Squat (4×5@70%)

Apr
01
2019

April 3, 2019

CrossFit Queen Creek – CrossFit Metcon (No Measure) 20 min amrap in teams of 3 A. 500 m row B. amrap 1 rope climb 5 man makers (choose weight) 10 med ball sit ups (choose weight) C. restrower determines switch Scale: 10 ring rows Post Workout ROM WOD

Mar
31
2019

April 2, 2019

CrossFit Queen Creek – CrossFit EMOM x 10 min 1: 8-10 bent over rows min 2: 8-10 chin ups Metcon (AMRAP – Rounds and Reps) 10 min amrap 10 hang power snatch 95/65 10 HSPU 30 DUsscale: 10 push ups or 30 second HS hold with 10 shrugs Metcon 1-Mile Run (Time) Max Effort 1-Mile Run

Mar
30
2019

April 1, 2019

CrossFit Queen Creek – CrossFit Weightlifting Thruster (est a 1 rm) Metcon (Time) 3 rounds 20 Step ups 24/20″ (53/35kb) 20 burpees 20 Deadlifts @BWstep ups must be in a goblet hold Core 3 rounds 7 turkish sit ups (R) 7 turkish sit ups (L) select a challenging weight

Mar
28
2019

march 30, 2019

CrossFit Queen Creek – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 3 Cleans 155/105 2 wall walks 10 Cal Row Metcon (Time) For Time 50 DU’s 50 Ring Rows 50 weighted sit ups 45/35 50 jumping lunges (25 per leg) 50 push ups

Mar
27
2019

march 29, 2019

CrossFit Queen Creek – CrossFit Weightlifting Bench Press (5×5@75%) Metcon (Time) 4 rounds 5 bar MUps 15 power snatch 75/55 20 wallballs 20/14scaled: 15 pull ups