Blog
Jan
17
2020

january 19, 2020

CrossFit Queen Creek – CrossFit Metcon (Time) Complete five rounds for time 50 meter sled 180/135 10 ground to overhead 95/65 8 Ring dips 20 DU Rest 1 minute between rounds Metcon (AMRAP – Reps) 5 Min amrap Cleans 135/95 Metcon (Time) 50 hanging weighted knee raises

Jan
16
2020

January 18, 2020

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 here Gymnastics Rope Climb (1×5) Metcon Metcon (AMRAP – Rounds and Reps) 8 Min amrap 3 DB Thrusters 35/20 8 Cal row 10 Sit ups Metcon (Time) 5 Rounds for time 5 KB Sumo DL 70/52 5 KB single arm swings 70/52

Jan
15
2020

January 17, 2020

CrossFit Queen Creek – CrossFit Jan 17, 2020 (No Measure) EMOM x 28 min 1: 10 cal bike min 2: 10 alt lunges 50/35 min 3: 10 alt DB snatches 50/35 min 4: 10 burpeesrest at 40 sec in if you are not completing the reps Core 30 sit up to standing w DB

Jan
14
2020

Jan 16, 2020

CrossFit Queen Creek – CrossFit Snatch complex Every :90 x 6 @ moderate # Snatch,ohs,high hang snatch,ohs Metcon (AMRAP – Rounds) 8 Min EMOM 1 power clean Moderate# 1 push press 1.5 front squat Metcon (AMRAP – Rounds and Reps) 5 Min Amrap 3 DB hang squat cleans 50/35 10 DU/20 singles

Jan
13
2020

Jan 15, 2020

CrossFit Queen Creek – CrossFit Jan 15, 2020 (AMRAP – Rounds and Reps) 20 min amrap in teams of 2 10 cal ski 20 t2b 30 cal bike 40 wallballs 50 DUssplit work anyhow Cool Down rom wod

Jan
12
2020

January 14, 2020

CrossFit Queen Creek – CrossFit Metcon (Weight) EMOM x 15 min 1: 5-7 bench press min 2: 8-10 bent over row min 3: 2-3 wall walks Jan 14, 2020 (Time) Every 5 min for 4 rounds 400 m run 21 RKBS 53/35 12 pull upsscore is your time for your fastest round

Jan
11
2020

Jan 13, 2020

CrossFit Queen Creek – CrossFit Weightlifting Deadlift (every 90 seconds for 12 min) 5 deadlifts @70-75% +5 high box jumps January 13, 2020 (Time) 50 clean thrusters 95/65 EMOM beginning at 0:00 5 burpeesscaled: 3 burpees Core 80 reps- slow mountain climbers- knee touches OPPOSITE elbow

Jan
10
2020

january 12, 2020

CrossFit Queen Creek – CrossFit Bear Complex (Every :90 for 9:00 ) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon (AMRAP – Rounds and Reps) 15 Minute AmRAP 30 meter sled 180/135 8 Cal Ski 5 T2b 3 Cleans 135/95 Metcon (Time) For time 25 knee raises from rings 25 sit ups 25 russian twist kb

Jan
09
2020

January 11, 2020

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 here Rope Climb () sotts press 3×5- HP Metcon (Time) For time 4 Rounds of 15 DU 5 squat snatch 95/65

Jan
08
2020

January 10, 2020

CrossFit Queen Creek – CrossFit Weightlifting Turkish Get Up (1 rep each arm every 90 seconds for 12 min) January 10, 2020 (Time) 50 rkbs 53/35 40 box jumps 24/20 30 pull ups 20 alt pistols 10 power cleans 185/125 20 alt pistols 30 pull ups 40 box jumps 50 rkbs