Blog
Oct
28
2019

Oct 30, 2019

CrossFit Queen Creek – CrossFit Weightlifting low bar box squat to parallel (between sets: 60 seconds DU practice OR 50 DUs) 4×5 (select a challenging weight)note: Warm up sets do NOT count towards your rounds in any of these movements Metcon (No Measure) 3 rounds not for time 16 alt high box step ups (can use sandbag or DBs) 20 explosive skaters then 3 rounds 8 RDL 16 reverse goblet lunges (front foot elevated on #45 plate) Metcon (AMRAP – Rounds and Reps) 5 min amrap 30 DUs 20 mountain climbers 10 jump squats

Oct
27
2019

October 29, 2019

CrossFit Queen Creek – CrossFit Metcon (No Measure) EMOM x 16 min 1- 10 bent over bb row min 2- 10 chin ups min 3- 10 bent over DB flyes min 4- 10 DB military press Metcon (Time) for time: 150 m run 10,9,8,7,6,5,4,3,2,1 man makers 35/20 20 min cap

Oct
26
2019

October 28, 2019

CrossFit Queen Creek – CrossFit Weightlifting power clean + clean + jerk (10 min EMOM) Metcon (Weight) EMOM x24 Min 1: 15/12 cal Bike Min 2: 16 Pistols Min 3: 10 Burpee Box Jump Overs 24/20 Min 4: 18 RKBS (70/55)*scale- pistol to bench *each minute should have around 20 seconds of rest built in. Scale reps accordingly

Oct
25
2019

october 27, 2019

CrossFit Queen Creek – CrossFit Weightlifting sotts press 3×5- HP Gymnastics Rope Climb (6 accents) beginners work on technique Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 100 Meter Row 5 Ring dips 5 Pull ups 5 Jumping Lunges(per leg) with Barbell OH 45/35

Oct
24
2019

October 26, 2019

CrossFit Queen Creek – CrossFit Weightlifting Bench Press (8×3 @ 85%) Between sets 4 pendlay rows moderate weight Gymnastics T2B (5×10) beginngers work on technique Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Sandbag cleans 70/50 6 Cal Ski 6 Cal Bike 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

Oct
23
2019

October 25, 2019

CrossFit Queen Creek – CrossFit Metcon Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time cap: 9 minutes Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time) 21 deadlifts 135/95 lb 21 hand-release push-ups 15 deadlifts 135/95 lb 15 hand-release push-ups 9 deadlifts 135/95 lb 9 hand-release push-ups 21 deadlifts 185/135 lb 50-ft. bear crawl 15 deadlifts 185/135 lb 50-ft. bear crawl 9 deadlifts 185/135 lb 50-ft. bear crawl Time cap: 9 minutes Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time) 21 deadlifts 115/80 lb 21 hand-release knee push-ups 15 deadlifts 115/80 lb 15 hand-release knee push-ups 9 deadlifts 115/80 lb 9 hand-release knee push-ups 21 deadlifts 155/105 lb 50-ft. bear crawl...

Oct
22
2019

October 24, 2019

CrossFit Queen Creek – CrossFit Metcon (No Measure) time trials 0:00- 100 m sprint 1:00-100 m sprint 3:00- 200 m sprint 6:00- 200 m sprint 9:00- 400 m sprint 13:00- 400 m sprint 17:00- 400 m sprint bring a watch if you have one. Cool Down ROMWOD

Oct
21
2019

October 23, 2019

CrossFit Queen Creek – CrossFit Weightlifting Back Squat (4×8@65%) Metcon (AMRAP – Reps) 5 rounds 40 seconds ME power clean 115/75 20 seconds rest 40 seconds ME wallballs 20/14 20 seconds rest 40 seconds Max cal row 1:20 rest

Oct
20
2019

October 22, 2019

CrossFit Queen Creek – CrossFit Metcon (Time) 4 Rounds not for time 10 reps- 1 close grip bench press + 1 skull crusher 10 wide grip strict pull ups 10 barbell curls WOD 4 Rounds for time 400 meter run 20 alt DB power snatch 50/35 15 Burpee box jumps 24/20 Core Tabata mountain climbers

Oct
19
2019

October 21, 2019

CrossFit Queen Creek – CrossFit Weightlifting Deadlift (est a 5 RM) 20 mins Metcon (Time) 100 cal bike 100 m farmer carry 35/20 100 m walking lunges 35/20 100 DUs Core 50 weighted sit ups