Blog
Apr
20
2019

April 22, 2019

CrossFit Queen Creek – CrossFit 4 rounds not for time 16 alternating lunges (bar on back) 8 seated box jumps Metcon (Time) 4 rounds 40 DUs 15 deadlift 135/95 12 hang cleans (full squat) 9 S2O Core 10 plank walk outs

Apr
18
2019

April 20, 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 CLASS ONLY Weightlifting Overhead Squat (3×3 @ 80 %) sotts press (3×5 HP) 3×5- HP Metcon Metcon (AMRAP – Rounds and Reps) 12 Min ARMAP 5 Devils Press Moderate weight 3 Cleans 155/105 1 rope climb (scale 3 pulls ups or 5 ring rows)

Apr
17
2019

April 19, 2019

CrossFit Queen Creek – CrossFit Metcon (Time) 50 cal row/800 m run then 10 rounds 5 power snatch 115/75 7 burpee box jumps 24/20 9 wallballs 20/14 then 50 cal row/800 m run

Apr
16
2019

April 18, 2019

CrossFit Queen Creek – CrossFit Weightlifting 10 min technique work Power snatch + snatch balance + OHS Clean and Jerk (12 min to est a heavy single) Metcon (AMRAP – Reps) 5 min amrap ME bear complex 135/95

Apr
15
2019

April 17, 2019

CrossFit Queen Creek – CrossFit Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Metcon (No Measure) ROM WOD

Apr
14
2019

April 16, 2019

CrossFit Queen Creek – CrossFit A.: Metcon (Time) 400 m farmer carry 35/25 (each hand) 25 hspu 200 M OH plate carry 35/25 (single plate) 25 burpees with plate 100 m OH walking lunges 35/25 25 plyo push ups*arms must be LOCKED OUT in overhead movements in order to make forward progress. *for lunges- begin at the marked start line at the back of the building. B: Metcon (Weight) rest 3 min before beginning part B. in 5 min est a 3 rm Hang power clean

Apr
13
2019

April 15, 2019

CrossFit Queen Creek – CrossFit Weightlifting Deadlift (4×5@80%) Metcon (Time) 5 rounds 5 bar muscle ups 10 thrusters 95/65 20 Russian KBS 53/35*scale is 10 pull ups Core 15 plank walk outs

Apr
11
2019

april 13, 2019

CrossFit Queen Creek – CrossFit Metcon 6 AM ONLY 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 – Reps) 5 MIN ME MAN MAKERS5 minutes ME means work for five minutes not 3 of the 5 Metcon Metcon (AMRAP – Rounds and Reps) 15 MIN AMRAP 15 DU/30 singles 1 wall walk 5 Russian KB swings 70/53 7 KB sumo DL 70/53 9 Weighted hanging knee raises 15/10

Apr
10
2019

April 12, 2019

CrossFit Queen Creek – CrossFit Metcon (Time) Buy in 20 tire flips 40 wallball shots 20/14 then 5 rounds 10 pull ups 10 burpee box jump overs 24/20 10 power snatch 95/65 then cash out 20 tire flips 40 wallball shots

Apr
09
2019

April 11, 2019

CrossFit Queen Creek – CrossFit Weightlifting Snatch (EMOM x 10- 2 snatch @70-75%) clean pull + clean + jerk Est a heavy single low bar box squat to parallel 4×5 (select a challenging weight)