Blog
Jan
17
2019

January 19, 2019

CrossFit Queen Creek – CrossFit Metcon Metcon (Time) For Time Buy In 25 Sit ups, then complete 3 Rounds of 25 Sumo DL 115/75 25 Ring Rows 25 Box Jumps 24/20 Buy out 25 Sit ups Or you can complete one round of: 2 mile Run 20 Front Squats (BW) 20 Bench Press (BW) 20 Ring Rows

Jan
16
2019

January 18, 2019

CrossFit Queen Creek – CrossFit Weightlifting Power snatch + hang power snatch (EMOMx 10) Metcon (Time) 1 mile run 25 thrusters 135/85 50 pull ups

Jan
15
2019

January 17, 2019

CrossFit Queen Creek – CrossFit Weightlifting Clean (6×6@60%) Metcon (AMRAP – Rounds and Reps) 15 min amrap 75 DUs 40 alt OH walking lunges 45/25 15 HSPU Gymnastics Push-ups (4×15 close grip)

Jan
14
2019

January 16, 2019

CrossFit Queen Creek – CrossFit Metcon (No Measure) 10 min EMOM min 1- 12 alt pistols min 2- 8 dips Metcon (AMRAP – Reps) 5 rounds in 2:30 10 burpees 200 m sprint ME burpees rest 2:30if you are not finished with your run around 90 seconds, scale burpees to 5 reps. Score is total burpees performed AFTER the 200 m run

Jan
13
2019

January 15, 2019

CrossFit Queen Creek – CrossFit Weightlifting Turkish Get Up (every 90 seconds for 12 min: 1 rep each arm) Metcon (4 Rounds for reps) tabata: A. KBS 53/35 1 min rest B. Wallballs 20/14 1 min rest C. mountain climbers 1 min rest D. calorie rowcomplete 8 rounds at each station. rest 1 min before switching. Score is Total reps at each station. Round 1 is your score at station A. Round 2 is your score at station B…etc… Gymnastics Push-ups (3 x 10)

Jan
12
2019

January 14, 2019

CrossFit Queen Creek – CrossFit Weightlifting Overhead Squat (6×6 @ 60%) Metcon (Time) 10 min amrap 5 ground to overhead 185/125 10 burpee box jump over 24/20 Core 3×12 hanging straight leg raises

Jan
10
2019

january 12, 2019

CrossFit Queen Creek – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP with a partner 5 Squat clean thrusters 135/85 5 Ring dips 5 Tire flips 100 Meter Fireman carrypartners break up reps as needed. each partner does 50 meter carry Metcon Metcon (Weight) Every :90 for 12 minutes Snatch, High hang snatch HP

Jan
09
2019

January 11, 2019

CrossFit Queen Creek – CrossFit Front rack reverse lunges (3×20 (alternating) 10 each leg) Metcon (Time) 800 m run 50 KBS 53/35 600 m run 40 KBS 400 m run 30 KBS 200 m run 20 KBS 100 m run 10 KBS

Jan
08
2019

january 10, 2019

CrossFit Queen Creek – CrossFit Weightlifting Clean (est a 1 rep max) Metcon (AMRAP – Rounds and Reps) 10 min amrap 2 hang power cleans 135/85 2 burpee over bar 20 DUs 4 hang power cleans 4 burpee over bar 20 DUs 6 hang power cleans 6 burpee over the bar 20 DUs …. Continue increasing reps x2 (DUs will stay at 20) Core Sit-ups (3 min ME)

Jan
07
2019

January 9, 2019

CrossFit Queen Creek – CrossFit Gymnastics Push-ups (1 min ME ) Metcon (AMRAP – Rounds and Reps) 15 min amrap 5 turkish sit up (R) (choose weight) 5 turkish sit up (L) 50 ft spiderman crawl 3 wall walks 50 foot goblet lunge