Blog
May
01
2019

May 3, 2019

CrossFit Queen Creek – CrossFit Metcon (Time) 10 rounds 200 m run 6 c2b pull ups 8 power cleans 115/75 10 box jumps 24/20 12 wallballs 20/14

Apr
30
2019

May 2, 2019

CrossFit Queen Creek – CrossFit Weightlifting power snatch + OHS (est a heavy single) est a heavy single power clean + jerk Metcon (AMRAP – Reps) 5 min amrap 24 DUs 6 thrusters 95/652:1 jump rope

Apr
29
2019

May 1, 2019

CrossFit Queen Creek – CrossFit Metcon (No Measure) tabata A. Bike B. Burpees C. row Perform all 8 rounds of 1 movement before switching rest 1 min between each station Cool Down ROMWOD

Apr
28
2019

April 30, 2019

CrossFit Queen Creek – CrossFit Weightlifting Muscle Snatch (EMOM x 10- 3 reps) Metcon (Time) 5 rounds 1 rope climb 8 HSPU 12 hang power snatch 75/55 40 DUssub 10 strict pull ups for rope climb

Apr
27
2019

April 29, 2019

CrossFit Queen Creek – CrossFit Weightlifting Back Squat (est a 3 rep max) Metcon (Time) 3 rounds 20 russian swings 53/35 20 alt passunder lunges 53/35 20 russian swings 20 goblet squats 53/35 once you complete your 3 rounds, immediately begin: 40 plank to squat jumps

Apr
25
2019

april 27, 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 Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Weightlifting Behind The Neck Jerk (3×3@85%)

Apr
24
2019

April 25, 2019

CrossFit Queen Creek – CrossFit Metcon (Time) 50 wallballs 20/14 40 box jumps 24/20 30 weighted sit ups (med ball) 20 plyo push ups 10 power cleans @BW 20 plyo push ups 30 weighted sit ups (med ball) 40 box jumps 50 wallballs 1 mile run

Apr
23
2019

April 25, 2019

CrossFit Queen Creek – CrossFit Weightlifting Power snatch + hang power snatch (Est a heavy single) Weightlifting Clean Pull (3×3 @110% max clean) Metcon (AMRAP – Reps) 7 min amrap 7 SDHP 95/65 7 burpee over bar

Apr
22
2019

April 24, 2019

CrossFit Queen Creek – CrossFit Metcon (No Measure) 20 min amrap in teams of 3 A. 18/15 calorie row B. amrap 30 mountain climbers 10 jump squats C. rest Cool Down rom wod

Apr
21
2019

April 23, 2019

CrossFit Queen Creek – CrossFit Bench Press 4×5@80% 10 bent over DB flyes between sets skill 5 min to practice Handstand Skillz Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups