Blog
Feb
06
2020

February 8, 2020

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 Metcon (AMRAP – Rounds and Reps) 10 Minute Partner WOD 10 cal ski 5 Cleans 135/95 15 DUalternate movements Metcon (Time) Partner WOD for time Five rounds of 400 meter run (both partners) 20 OH Lunges 95/65 20 Ring dips 20 DB Situps 25/15split up reps as needed

Feb
05
2020

Feb 7, 2020

CrossFit Queen Creek – CrossFit 4 rounds 10 bent over DB row 10 band pull aparts 10 diamond (tricep push ups) Feb 7, 2020 (AMRAP – Reps) 4 rounds 40 sec on 20 off 1. max cal bike 2. deadlifts 185/125 3. wallballs 20/14 4. burpees 1:20 rest

Feb
04
2020

feb 6, 2020

CrossFit Queen Creek – CrossFit 2 high hang snatch + 1 snatch balance 12 min to practice technique. Hangover (Time) 21, 18, 15, 12, 9, 6, 3 RKBS 70/53 40 DUs after every set Core 12 rounds of tabata alternating movements a. bear crawl, knees 2″ off the ground b. flutter kicks

Feb
03
2020

Feb 5, 2020

CrossFit Queen Creek – CrossFit Feb 5, 2020 (AMRAP – Rounds and Reps) AMRAP in 20 Minutes: 10 pull ups/ring rows 15 Sit Ups 20 Air Squats *At minute 0, 5, 10, 15 stop and perform 15 burpees. Cool Down romwod

Feb
02
2020

February 4, 2020

CrossFit Queen Creek – CrossFit every 2 min for 5 rounds 5 push press- heavy 5 SDHP-heavy 2 wall walkscomplete the work and rest in the remainder of the 2 mins. scale to where you have 30-45 sec of rest between rounds Feb 4, 2020 (Time) 12 min amrap 18 alt DB snatch 50/35 12 box jumps 24/30 6 DB thrusters

Feb
01
2020

Feb 3, 2020

CrossFit Queen Creek – CrossFit Weightlifting Front Rack Lunge (4×12 (6 each leg)) between sets 8 goblet squats- 3 sec descent- 3 sec pause in the bottom- explode up Feb 3, 2020 (Time) 12 – 10 – 8 Power clean (205/125) Turkish get-up (53/35)TGU 6,5,4 Each arm Core 3x 60 sec plank hold

Jan
31
2020

February 02, 2020

CrossFit Queen Creek – CrossFit Metcon (Time) Mark’s Birthday WOD 64 Cal row, ski or bike 64 Front squats 45/35 64 sit ups 64 single unders (32 du) 64 push ups 64 lunges bw (32 per leg) 640 meter runMark is our oldest athlete and can out work most 20 year olds. Metcon (AMRAP – Reps) 5 MIN ARMAP ring knee raises

Jan
30
2020

february 1, 2020

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 (Weight) Every 2:00 minutes x4 with heavy DB’s 5 Hang squat clean 5 single arm push press (each arm) Metcon (No Measure) 4 rounds of :35 me row rest 2:25 maintain 200/170 meter pace each round Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAP 5 devils press 25/15 15 DU

Jan
29
2020

Jan 31, 2020

CrossFit Queen Creek – CrossFit Metcon (Weight) 12 min emom 1: 5-7 bench press men @BW women .75 bw 2: 7-9 dips 3: 2-3 wall walks OR 25 ft HS walk Jan 31, 2020 (AMRAP – Rounds and Reps) 20 min amrap 50 wallballs 20/14 20 Burpee pull-ups 50 RKBS 53/35 20 Burpee box jumps (24″/20″) 50 T2B 20 Burpees

Jan
28
2020

Jan 30, 2020

CrossFit Queen Creek – CrossFit Weightlifting Power snatch + snatch 15 mins to work to a heavy single Jan 30, 2020 (AMRAP – Rounds and Reps) 2 rounds 8 min amrap 100 M double KB OH walk 53/35 then with remaining time: 5 power cleans 135/85 5 front squats 5 push jerks 5 lateral jumps over PVC 24/20″ rest 2 minscore is total rounds and reps of barbell work Forward progress only when arms are locked overhead. Can be scaled with DB/medball/bumper plate Lateral tuck jumps can be done over barbell