Blog
Sep
06
2020

september 7, 2020

CrossFit Queen Creek – CrossFit Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click here

Sep
05
2020

September 6, 2020

CrossFit Queen Creek – CrossFit Metcon (Weight) 4 Rounds of: 5 LH KB bottoms up press 5 RH KB bottoms up press 10 KB Lunge with Russian twist (5 each leg) 10 KB Gorilla Rows Metcon (AMRAP – Rounds and Reps) 10 Min Amrap 1 Rope climb 4 OH Snatch grip lunges 135/95 (2 each leg) 6 T2BLunges can be scaled by lowering weight, hanging knee ups or sit ups

Sep
04
2020

September 5, 2020

CrossFit Queen Creek – CrossFit Metcon (Time) “THE FUHRMANNATOR” 6 Rounds for Time 100 meter Run 5 Burpees 10 Kettlebell Swings (53/35 lb) 15 Deadlifts (95/65 lb) 20 Back Squats (95/65 lb)Background: Dedicated to Specialist Ray Michael Fuhrmann, II, United States Army, who died 18 Aug 2005 in Samarra, Iraq, when an improvised explosive device detonated near his HMMWV following a mine assessing mission. “As a medic, Ray M. Fuhrmann II probably saved more lives in Iraq over the three years than most emergency room doctors. “Ray saved everybody — Iraqis, soldiers, anybody. He didn’t care,” said his wife, Tylea. “He even tried to go to the Iraqi hospitals to help people who were wounded.”” SPC Fuhrmann was awarded the Silver Star (Posthumously) for conspicuous gallantry and intrepidity in action while serving as a Medical Aidman with the 3d Battalion, 69th Armored Regiment, 1st Brigade Combat Team, 3d Infantry Division, during combat op...

Sep
03
2020

September 4, 2020

CrossFit Queen Creek – CrossFit Sep 4, 2020 (Time) 4, 8, 12, 16, 20, 16, 12, 8, 4 power cleans 135/95 burpee box jumps 24/20 Core Turkish sit ups- 3×10 each arm

Sep
02
2020

Sep 3, 2020

CrossFit Queen Creek – CrossFit Weightlifting Snatch Pull (EMOM x 10: 3 position snatch pull-) from the floor below the knee above the knee Sep 3, 2020 (AMRAP – Reps) tabata- 1. ski 2. burpees 3. DUs 4. bottom to bottom squatscomplete 8 rounds of tabata at each station before moving on. *for bottom to bottom squats, 10 second rest is in a squat hold position

Sep
01
2020

September 2, 2020

CrossFit Queen Creek – CrossFit Weightlifting Bear Complex (2 reps EMOM x 10) Power Clean Front Squat Push Press Back Squat Second Push Press Sept 2, 2020 (AMRAP – Reps) 5 rounds 30 sec on, 30 sec off 1. ME DB thrusters 35/25 2. pull ups 3. Max cal bike

Aug
31
2020

September 1, 2020

CrossFit Queen Creek – CrossFit skill Handstand skill work. choose your most challenging variation Sept 1, 2020 (Time) Double Helen Run 1,200 meters 63 kettlebell swing 36 pull-ups Run 800 meters 42 kettlebell swings 24 pull-ups Run 400 meters 21 kettlebell swings 12 pull-ups

Aug
30
2020

August 31, 2020

CrossFit Queen Creek – CrossFit Weightlifting Overhead Squat (5×3@ 80%- from rack) between sets 20 sec hollow body hold on rings beginners, focus on form/mobility August 31, 2020 (Time) 3 rounds 30 wallballs 15 power snatches 115/75

Aug
29
2020

august 30, 2020

CrossFit Queen Creek – CrossFit Metcon (AMRAP – Reps) 5 Min Amrap 2 cleans 155/105 10 DU Metcon (No Measure) 8 Min EMOM 2 Pull ups 2 Dips 2 Ring Rows Metcon (No Measure) Complete 4 rounds of 10 Single OH DB Box step ups (5 per leg) 10 DB Chest fly with leg lowers 10 DB Bent over rows ()

Aug
28
2020

August 29, 2020

CrossFit Queen Creek – CrossFit Donny (Time) 21-15-9-9-15-21 Deadlift, 225# BurpeeIn honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011To learn more about Donny click here