Blog
Jun
28
2022

july 2, 2022

Announcements July 4 weekend schedule July 2 Saturday Regular schedule July 3 Sunday NO Class July 4 Monday 8 AM Only Hot Shots 19 Hero WOD 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 with partner 100 meter sled push 5 ring dips 5 DL 185/135Partner completes full round then switch

Jun
27
2022

july 1, 2022

Announcements July 4 weekend schedule July 2 Saturday Regular schedule July 3 Sunday NO Class July 4 Monday 8 AM Only Hot Shots 19 Hero WOD CrossFit Queen Creek – CrossFit Warm-up 2:00 Band Pull Aparts Then Run 200m 10 Ring Rows 10 KB Sumo Deadlift High Pulls 10 Air Squats Run 200m 10 Push Ups 10 KB Swings 10 Goblet Squats “Pennies” (Time) “Pennies” Rx For Time 6 Squat Cleans 225/155lbs 6 Muscle Ups Run 400m 6 Squat Cleans 225/155lbs 6 Muscle Ups Run 400m 6 Squat Cleans 225/155lbs 6 Muscle Ups Run 400m 6 Squat Cleans 225/155lbs 6 Muscle Ups 20 minute capWhen Scaling; Use one of the following modifications: Intermediate For Time 6 Squat Cleans 185/125lbs 4 Muscle Ups* Run 400m 6 Squat Cleans 185/125lbs 4 Muscle Ups Run 400m 6 Squat Cleans 185/125lbs 4 Muscle Ups Run 400m 6 Squat Cleans 185/125lbs 4 Muscle Ups *Muscle ups may be performed on a bar if this provides a challenging stimulus. Beginner For Time 6 Heavy Cleans 6 Burpee Pull Ups Run 200-400m 6 Heavy...

Jun
26
2022

june 30, 2022

Announcements July 4 weekend schedule July 2 Saturday Regular schedule July 3 Sunday NO Class July 4 Monday 8 AM Only Hot Shots 19 Hero WOD CrossFit Queen Creek – CrossFit Warm-up 3 Rounds Waterfall style team of 4 200m Row 10 cal bike *Resting partners sit in the bottom of a squat Metcon (Distance) AMRAP 30 Minutes Teams of 4 – 200m Farmers carry 70/53 KB X 2 – Row for Distance – Rest – Rest One athlete performs a 200m Famers carry whilie 1 athlete rows and the other 2 rest. Once the Farmers carry is complete, athletes rotate in the line, so athletes should have a 1:1 work:rest. Score is the team’s cumulative distance rowed. Metcon (AMRAP – Rounds and Reps) 5 Min amrap 10 DU 10 Ring rows

Jun
21
2022

june 25, 2022

CrossFit Queen Creek – CrossFit Rankel (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010To learn more about Rankel click here

Jun
20
2022

june 24, 2022

CrossFit Queen Creek – CrossFit Warm-up Straight Through .3 mile bike 20 Spiderman Lunges 5 Inchworms + Pushup Run 400m Metcon (Time) Cardio Re-test Every 4 Minutes for 28 Minutes (7 rounds) Air Bike 0.3/.2 Run 200m w/ 50/35lb DB, KB, plate Rest remainder of each interval Score is total working time from each interval added together. Scaled Version: athletes carry 35/20lbs or lessSee scores from May 20, 2022 Bench Press (find 1 RM)

Jun
19
2022

June 23, 2022

CrossFit Queen Creek – CrossFit Warm-up Twisted Cross 1:00/Side Then AMRAP 5:00 Row 500m 4 Wall Walks Max Rep Burpees in time remaining Push Press (Find 1RM) Metcon (Time) 9-18-27 Burpee Box Jump Over 24/20″ Thruster 95/65lbs Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAP 10 DU’s 10 Sit Ups

Jun
14
2022

june 18, 2022

CrossFit Queen Creek – CrossFit Coffey (Time) For time: Run 800 meters 50 Back Squats, 135# 50 Bench press, 135# Run 800 meters 35 Back Squats, 135# 35 Bench press, 135# Run 800 meters 20 Back Squats, 135# 20 Bench press, 135# Run 800 meters 1 Muscle-upIn honor of U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, was killed on May 24, 2012To learn more about Coffey click here

Jun
07
2022

june 11, 2022

CrossFit Queen Creek – CrossFit Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more about Wood click here

Jun
06
2022

june 10, 2022

CrossFit Queen Creek – CrossFit Warm-up AMRAP 7 Minutes 400m Run 50′ Bear Crawl :30 Handstand Hold 50′ Spiderman Lunge :30 Dead hang from Pull Metcon (AMRAP – Reps) Every :90 for 9 Minutes 2 Big Kips + Kip w/ look over bar + 1-2 Bar Muscle Ups All three drills in the same interval. Big Kips are performed as singles. If an athlete does not have BMUs, perform the following: Every 3:00 for 9:00 20 DB Pull Overs Metcon (Time) For Time 90 A-Jumps 12″ 60 SDLHP 75/55lbs 30 Push Presses 75/55lbs 15 Bar Muscle Ups 300m RunScaling: – A-Jumps: Should not exceed 5 minutes to complete. Scaling 1:1 Air Squats for athletes who cannot jump. For a video demo, check out the Dubai Fitness Championship at this link, and – head to the 12:00 mark in the video: A-Jumps at Dubai SDLHP: Should not exceed 3 minutes to complete, but athletes may “chip away” at many sets. – Push Press: Should not exceed 3 minutes to complete, but athletes may “chip...

Jun
05
2022

june 9, 2022

CrossFit Queen Creek – CrossFit Warm-up 400m Run 20 Banded Goodmornings 1 Minute Dead Hang Then 3 Rounds 10 Hollow Rocks 12 DB Hang Snatches w/warmup weight 20 Double Unders Hang Power Snatch Every :30 for 12 Minutes (24 sets) 1 Hang Power Snatch from mid-thigh Coach Focus: Coaches should instruct athletes their athletes that they have 24 opportunities to get better at the snatch. With a new set starting every :30 there will not be a lot of time between reps so the weight should stay in the 40-70% range of the athlete’s 1RM vs. going super heavy. If athletes are moving well they can go above 70% but the reps should look crisp and “snappy”. Metcon (Time) 2 Rounds 15 Toes to Bar 30 DB Hang Snatches 55/35lbs 60 Double Unders Metcon (Time) For time 3 rounds of 20 Thrusters 45/35