Blog
May
30
2022

june 3, 2022

CrossFit Queen Creek – CrossFit Warm-up .5 C2 Bike @ moderate pace -Then- Alternating EMOM 6:00 – 4 Empty Bar Squat Clean and Split Jerk – Run 150m* *Increase intensity each round Squat Clean and Jerk Squat Clean and Split Jerk 3 reps @ 67.5% 2 reps @ 72.5% 1 rep @ 77.5% – 3 reps @ 72.5% 2 reps @ 77.5% 1 rep @ 82.5% – 3 reps @ 77.5% 2 reps @ 82.5% 1 rep @ 87.5% Drop and reset between reps. Rest 2 minutes between sets. Goal is for all sets to be slightly heavier than last week. Metcon (No Measure) Choose Your Skill Day Pick 1 of the following skills and practice as an EMOM for 10 minutes. – 5-30′ HS Walk – :05-:10 L-Sit Hold – 1-3 Strict Muscle Ups – 1-2 Rope Climbs – 5-40 Double Unders – :20 Squat Hold (mobility focus) Metcon (Time) For Time 10 Rounds 200m Row/ski Rest 1:00 Total volume 2000 meters, goal is to row faster than 2k pace across all intervals

May
29
2022

june 2, 2022

CrossFit Queen Creek – CrossFit Warm-up Steady 6 Minutes 8 Spiderman Lunges 6 Box Jump Overs, step down 8 Wallballs (lighter than workout) 100m Row/Ski/Run Goal is 6 continuous minutes of movement, increasing Machine Pace each round. All athletes should be sweaty and breathing by the end of the W/U. Metcon (AMRAP – Rounds and Reps) AMRAP 20 Minutes 10 Wallballs 20/14lbs to 10/9′ 8 Box Jump Overs 24″/20″ 8 Burpees to 6″ target Metcon (Time) For Time 3 Rounds 2 Rope Climbs 50′ Dumbbell Front Rack Lunge 50s/35s 2 Rope Climbs Rest 1:00

May
24
2022

may 28, 2022

CrossFit Queen Creek – CrossFit Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight

May
23
2022

may 27, 2022

CrossFit Queen Creek – CrossFit Warm-up :30 / Side Twisted Cross 1:00 4- Way Wrist Stretch -Then- Straight Through 10 Burpees 1:00 HS Hold 30 Double Unders Metcon (Weight) For Load, building: 3×2 Power Position Power Snatch 3×2 Mid-Hang Power Snatch (mid thigh) 2×2 Low Hang Power Snatch (at or below knee) Metcon (AMRAP – Reps) AMRAP 5 Minutes 12 Wall Walks 30 DB Power Cleans 50/35lbs Max Wall Walks in remaining time Metcon (Time) 4 Rounds 300/250m Ski 8 Pistols Rest 2:00

May
22
2022

may 26, 2022

CrossFit Queen Creek – CrossFit Warm-up AMRAP 5 Minutes 8/6 Calorie Machine 8 Jumping Lunges 8 Scap Push Ups 50’ Light Farmer’s Carry Metcon (No Measure) EMOM 10 Minutes, alternating movements: – 10 Banded Strict Pull Ups – 10 Push Ups Pull Ups: Use a band that allows for FAST reps. Athletes may start with a lighter band and increase band thickness as needed. Push Ups. Use a band if needed to allow perfect form and fast reps. Athletes who can confidently hit 5 sets of 10 fast reps should add a deficit. Metcon (Weight) AMRAP 13 Minutes 12/10 Calorie row or ski 50′ Farmers Carry (athletes may pick their own weight/strategy) Score is pounds moved (weight used multiplied by number of rounds) Metcon (Weight) sumo deadlift 5×3 AHAP

May
21
2022

may 25, 2022

CrossFit Queen Creek – CrossFit Warm-up 2:00 on a Machine Then 2 Steady Rounds 25’ Duck Walk 2 Explosive Broad Jumps 10 In-place Light Reverse Lunge Steps 5 Hollow Rocks Squat Clean and Jerk Squat Clean and Split Jerk 3 reps @ 65% 2 reps @ 70% 1 rep @ 75% – 3 reps @ 70% 2 reps @ 75% 1 rep @ 80% – 3 reps @ 75% 2 reps @ 80% 1 rep @ 85% Drop and reset between reps. Rest 2 minutes between sets. Metcon (No Measure) Pick 1 of the following skills and practice as an EMOM for 10 minutes. – 5-30′ HS Walk – :05-:10 L-Sit Hold – 1-3 Strict Muscle Ups – 1-2 Rope Climbs – 5-40 Double Unders – :20 Squat Hold (mobility focus) Metcon (AMRAP – Reps) Climb the Ladder for 8 Minutes 100m Run 2 Thrusters 95/65lbs 100m Run 3 Thrusters 95/65lbs 100m Run Add 1 Thuster each round

May
17
2022

may 21, 2022

CrossFit Queen Creek – CrossFit Coe (Time) Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-upsIn honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010To learn more about Coe click here

May
16
2022

may 20, 2022

CrossFit Queen Creek – CrossFit Warm-up 2 Rounds 1:00 Air Bike 1:00 Walking Lunges 200m Run 10 A-frame Toe Touches Metcon (Time) Conditioning Test Every 4 Minutes for 28 Minutes (7 rounds) Bike 0.4/.3 miles 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 less Bench Press (5×5 @ 75%)

May
15
2022

may 19, 2022

CrossFit Queen Creek – CrossFit Warm-up 20 Band Pull Aparts (perform 10 palms down, 10 palms up) -Then- 2 Rounds of 4 Tempo Ring Rows 4 Squat Box Jumps* 24/20″ *Perform an air squat, jump onto a box 6/4 Calorie Air Bike Sprint Push Press Every 4 Minutes for 12 Minutes (3 sets) 1 Max Rep Set of Push Presses Round 1: 75% 1RM Round 2: 70% Round 3: 65% Adjust weights to allow for 5-10 reps on round 1, and then slightly more on each subsequent set. Score is total reps Metcon (AMRAP – Reps) AMRAP 4 Minutes 3 Bar Muscle Ups 8 DB Front Squats 50s/35s Rest 1:00 AMRAP 3 Minutes 2 Bar Muscle Ups 6 DB Front Squats 50s/35s Rest 1:00 AMRAP 2 Minutes 1 Bar Muscle Ups 4 DB Front Squats 50s/35s Scoring: 3 separate scores of rounds + reps. Start with the Bar Muscle Ups each AMRAP. Metcon (Time) Row 200 meters X 5 rest 1:00 after each

May
11
2022

July 25, 2021

CrossFit Queen Creek – CrossFit Metcon (AMRAP – Rounds and Reps) 5 Min am rap 5 cal bike 3 man makers 25/15 Metcon (Time) 8 rounds for time 1 wall walk 5 wall ball cleans 30/20 5 sit ups