Blog
Jan
29
2019

Jan 31, 2019

CrossFit Queen Creek – CrossFit Weightlifting January 31, 2019 (Power Clean, Hang Clean, Front Squat) 10 MIn Emom 85% of Clean 1RM Metcon (AMRAP – Reps) 5 rounds 40 sec ME Power Cleans 135/95 20 sec rest 40 sec ME box jump overs 24/20 20 sec rest 40 sec Max cal row 1:20 rest

Jan
28
2019

January 30, 2019

CrossFit Queen Creek – CrossFit skill 10 minutes of handstand practice (walks, freestanding, slow decent, slow accent, control etc…) just pick something you want to work on to improve your handstands skill 10 min Double Under or Triple under practice Metcon (AMRAP – Rounds and Reps) Strict Cindy 20 min amrap 5 strict pull ups 10 strict push ups (no worming) 15 squats

Jan
27
2019

January 29, 2019

CrossFit Queen Creek – CrossFit Metcon (Weight) EMOM x 12 min 1- 8 RDL min 2- 6-8 dips (strict) Metcon (Time) 200 american KBS 53/35 EMOM beginning at 0:00 5 burpees

Jan
26
2019

January 28, 2019

CrossFit Queen Creek – CrossFit Weightlifting Overhead Squat (4×4 @ 80%) Metcon (Time) 4 rounds for time 400 m run 15 thrusters 95/65 Core 3x ME hanging L sit

Jan
24
2019

january 26,2019

CrossFit Queen Creek – CrossFit DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here Metcon Metcon (Time) Team relay raceTeams will be determined by coach

Jan
23
2019

January 25, 2019

CrossFit Queen Creek – CrossFit Weightlifting Power Snatch (10 min EMOM x 3) Metcon (Time) 1000 m row 100 front rack alt lunges (50 each leg) 95/65 100 DUs 800 m run

Jan
22
2019

January 24, 2019

CrossFit Queen Creek – CrossFit Weightlifting January 24, 2019 (80% of Clean 1RM) 12 Min EOMOM Power Clean, Front Squat, High hang power clean, Front Squat Metcon (Time) 4 rounds 15 SDHP 95/65 20 box jumps 24/20 25 wallballs 20/14 Gymnastics Push-ups (3×10 Plyo Push ups) If you are still on your knees work on incline push ups with a box

Jan
21
2019

January 23, 2019

CrossFit Queen Creek – CrossFit skill 10 minutes of handstand practice (free standing, walking, HSPU) Metcon (Time) 1 mile time trialas fast as possible. Metcon (No Measure) 15 min EMOM min 1: 5-7 Strict HSPU Min 2: 5-7 Strict pull ups Min 3: 5-7 strict Dips

Jan
20
2019

January 22, 2018

CrossFit Queen Creek – CrossFit Weightlifting Deadlift (Est a 3 RM) Metcon (AMRAP – Rounds and Reps) 4 rounds 3 min amrap 5 t2b 7 burpees 9 KBS 53/35 rest 1 min between roundsRX+ 70/53

Jan
19
2019

January 21, 2019

CrossFit Queen Creek – CrossFit Weightlifting Overhead Squat (5×5 @ 70%) Metcon (AMRAP – Rounds and Reps) 12 min amrap 1 snatch 3 clean and jerks 30 double-unders Men: 155 lb. Women: 105 lb.full squat. Must use same weight for both movements Gymnastics Push-ups (2×10 Hand release) If you are still on your knees work on strict incline push ups using a box