Blog
Apr
21
2021

April 22, 2021

CrossFit Queen Creek – CrossFit Weightlifting power clean + clean + jerk (EMOM x10) try and add 5-10 lbs to your usual weight Bench Press (4×4 @ 75% add 2.5-5 pounds to last weeks) 4×6 pull ups between sets April 22, 2021 (AMRAP – Rounds and Reps) 6 min amrap 8 push ups 12 mountain climbers 16 bicycles

Apr
20
2021

April 21, 2021

CrossFit Queen Creek – CrossFit Snatch complex Every :90 x 6 @ moderate # Snatch,ohs,high hang snatch,ohsadd five pounds to last weeks weight Toes-To-Bar (4 sets ME) April 21, 2021 (AMRAP – Rounds and Reps) 10 min amrap 6 hang power cleans 95/65 6 thrusters 2 wall walks

Apr
19
2021

April 20, 2021

CrossFit Queen Creek – CrossFit Deadlift (5×5 @ 70%) add ten pounds to previous week weight Bench Press (5×5 @ 70%) add 5-10 pounds to last weeks weight Ring Dips (5×5) April 20, 2021 (Time) 50,40,30,20,10 DUs 21, 18, 15, 12, 9 burpees

Apr
18
2021

April 19, 2021

CrossFit Queen Creek – CrossFit Back Squat (5×5 @ 70%) add 5-10 pounds to last weeks weight Pull-ups (5×5 strict) Shoulder Press (2×8) pick a weight you can complete the sets unbroken. Add 2.5-5 pounds to last weeks weight April 19, 2021 (AMRAP – Reps) 5 min amrap ME weighted step ups 53/35, 24/20hold the kb any way you choose

Apr
17
2021

April 18,2021

CrossFit Queen Creek – CrossFit Metcon (No Measure) From seated 4 rounds of 30 bus drivers 15/25 10 hamner curls 10 tri kick backs 10 chest flys (light weight) Metcon (AMRAP – Rounds and Reps) 8 min amrap 5 cal row 5 sit ups 5 hang power cleans 75/55 Metcon (Time) For time Ski 400 meters then 40 Russian twist 40 heels to sky 40 hanging knee eases Ski 400 meters

Apr
16
2021

April 17, 2021

CrossFit Queen Creek – CrossFit Ingrid (Time) 10 Rounds For Time: 3 Snatches (135/95 lb) 3 Burpees Over the BarTo learn more about Ingrid click here Metcon (AMRAP – Rounds and Reps) 15 min amrap 200 meter run 8 ring rows 4 single arm kB swings 53/35 (each arm) 15 DU Rest :30

Apr
15
2021

April 16, 2021

CrossFit Queen Creek – CrossFit Bulgarian Split squat (From rack with barbell) 4×8 each legUse DB if you have back issues Shoulder Press (2×8 with DB heavy) Ring Dips (5×6) April 16, 2021 (Time) 3 rounds 20 banded skaters 20 m burpee broad jumps 20 wallballs

Apr
14
2021

April 15, 2021

CrossFit Queen Creek – CrossFit Weightlifting 2 clean pulls, 2 hang power cleans + 1 jerk EMOM x 10 Bench Press (4×4 @ 75% add 2.5-5 pounds to last weeks) Pull-ups (4×6) April 15, 2021 (Calories) 15 sec on 15 sec off for 3 mins each bike/row/ski rest 1 min between each movement

Apr
13
2021

April 14, 2021

CrossFit Queen Creek – CrossFit Snatch complex Every :90 x 6 @ moderate # Snatch,ohs,high hang snatch,ohsadd five pounds to last weeks weight Toes-To-Bar (3 sets ME) April 14, 2021 (Time) 4 rounds 15 thrusters 95/65 10 burpee box jumps 24/20

Apr
12
2021

April 13, 2021

CrossFit Queen Creek – CrossFit Deadlift (5×5 @ 70%) add ten pounds to previous week weight Bench Press (5×5 @ 70%) add 5-10 pounds to last weeks weight Ring Dips (5×5) April 13, 2021 (AMRAP – Rounds and Reps) 8 min amrap 4 SHSPU 8 alt pistols 12 rkbs 53/35