Blog
May
16
2021

May 17, 2021

CrossFit Queen Creek – CrossFit Bench Press (4×4 @80%) add 5-10 pounds to last weeks weight Deadlift (4×4 @ 80%) add 10 pounds to last weeks weight Ring Dips (6×7) May 17, 2021 (AMRAP – Reps) 6 min amrap 1 devil’s press 35/25 1 db step up (alt) 35/25

May
15
2021

may 16,2021

CrossFit Queen Creek – CrossFit Metcon (Weight) 4 Rounds of 5 kb G2OH each arm 5 Goblet lunges each leg 5 KB single leg DL each leg Metcon (AMRAP – Reps) 5 Min AMRAP 5 cal row 5 burpees over rower Metcon (Weight) Press unders 10 Min EMOM 5 Reps per minute

May
14
2021

May 15, 2021

CrossFit Queen Creek – CrossFit The Payne Train (Time) The Payne Train 300 meter run 5 rounds of Cindy 300 meter run 4 rounds of Cindy 300 meter run 3 rounds of Cindy 300 meter run 2 rounds of Cindy 300 meter run 1 round of Cindy 300 meter runBackground: This workout is dedicated to Corporal Randy Payne and Corporal Matt Dinning who were killed together on April 22, 2006, in Afghanistan while conducting a Close Protection mission. The men were killed when the armoured G-Wagon they were riding in was struck by a roadside bomb near the Gumbad platoon house. Cpl. Dinning is survived by his parents, Lincoln and Laurie Dinning, and by his younger brother, Brandon. Cpl. Payne is survived by his parents, Dave and Nancee Payne, brother, Christopher, his wife, Jody, and kids, Jasmine and Tristan. We first found the workout posted by the 15 Military Police Edmonton on April 22, 2020, for the anniversary of their death. This WOD has been added to the Close Protection (CP) Qualification cour...

May
13
2021

May 14, 2021

CrossFit Queen Creek – CrossFit Back Squat (4×4 @80% add 10 pounds) Pull-ups (6×7) Shoulder Press (3×4@85%) May 14, 2021 (Weight) 10 min EMOM 7 SDHP 95/65 10 push upsall reps to be completed within each minute

May
12
2021

May 13, 2021

CrossFit Queen Creek – CrossFit Bench Press (3×3 @ 85% add 5 pounds) Ring Dips (6×7) Toes-To-Bar (5 sets ME) New Benchmark Metcon (AMRAP – Reps) 40 on 20 off for 5 rounds A. Max cal row B. RKBS 53/35 C. box jumps 24/20 D.rest 1 min

May
11
2021

May 12, 2021

CrossFit Queen Creek – CrossFit Clean complex 10 Min EMOM Clean pull, hang clean, jerk Bulgarian Split squat 4×4 each leg add weight to previous Pull-ups (6×6) May 12, 2021 (AMRAP – Rounds and Reps) 8 min amrap 2 wall walks 4 DB clean thruster 35/25 6 double DB OH lunges

May
10
2021

may 11, 2021

CrossFit Queen Creek – CrossFit Snatch complex Every :90 x 6 @ moderate # Snatch,ohs,high hang snatch,ohs@80% Shoulder Press (3×5 @ 80%) May 11, 2021 (AMRAP – Rounds and Reps) 15 min amrap 3 power snatch 135/95 9 burpee over bar 15 wallballs

May
09
2021

May 10, 2021

CrossFit Queen Creek – CrossFit Bench Press (4×4 @80%) add 5-10 pounds to last weeks weight Deadlift (4×4 @ 80%) add 10 pounds to last weeks weight Ring Dips (6×6) May 10, 2021 (No Measure) EMOM x 7 24 DUs 24 mountain climbers

May
07
2021

May 8,2021

CrossFit Queen Creek – CrossFit Metcon (AMRAP – Rounds and Reps) 25 min amrap team wod 2 rope climbs 5 tire flips 8 cal ski 20 DU 2 snatches 135/95 15 heels 2 sky 15 back extensionsAlternate movements, only one partner working at a tme. sotts press 3×5- HP

May
06
2021

May 7, 2021

CrossFit Queen Creek – CrossFit Back Squat (4×4 @ 80%) Shoulder Press (4×3 @ 85%) Pull-ups (4 x ME) May 7, 2021 (AMRAP – Reps) 5 rounds 1 min ME wall balls 1 min lateral burpee box jump overs 24/20 1 min restthe jump must be lateral