CrossFit Queen Creek – CrossFit Weightlifting Front Squat (5×3 3 sec pause at the bottom of each rep) between sets- 30 sec hollow body support hold on rings June 3, 2020 (Time) 4 rounds 10 alt kneeling to lateral step over 53/35 20 RKBS 53/35 50 m single arm farmer carry (R) 50 m single arm farmer carry (L) 20 russian twist
CrossFit Queen Creek – CrossFit EMOM x 10 3 snatch grip deadlift 2 hang power snatch 1 hang snatch June 2, 2020 (AMRAP – Rounds and Reps) 12 min amrap 6 BW deadlift 8 burpee over bar 32 DUs Core 3×8 strict T2B
CrossFit Queen Creek – CrossFit Weightlifting Push Press (5×5) In between sets: 5 wide grip strict pull ups June 1, 2020 (Time) 4 rounds 8 man makers 35/20 25 ft OH walking single arm DB lunge (R) 25 ft OH walking DB lunge (L) 30 grasshoppers*for grasshoppers- hands grip DBs Core 3 rounds 20 sec side plank L 20 sec center plank 20 sec side plank R rest 30 sec
CrossFit Queen Creek – CrossFit Back Squat (4×3@80%) Rope Climb (3 accents ) Metcon (AMRAP – Rounds and Reps) 8 min amrap 1 clean 135/95 2 wall walks 20 mountain climbers
CrossFit Queen Creek – CrossFit Hildy (Time) For Time: 100-calorie row 75 thrusters, 45-lb. barbell 50 pull-ups 75 wall-ball shots, 20-lb. ball 100-calorie row If you’ve got a 20-lb. vest or body armor, wear it.Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death. She is survived by her husband, Chase Clayton.To learn more about Hildy click hereSki or bike is ok to sub rower
CrossFit Queen Creek – CrossFit 4 SETS A. 12 single arm bent over rows (each arm) B. 12 DB strict press C. 12 DB curls D. 12 band pull apartsscore heaviest weight used. Record the rest in your notes May 29,2020 (Time) 3 rounds 20 power snatch 95/65 20 OHS 60 DUs
CrossFit Queen Creek – CrossFit 5 deadlifts + 3 hang power cleans Every 90 seconds for 12 mins every 4 mins for 5 rounds (Time) 1 round 25/20 cal bike 10 burpee step-overs 25’s/15’s restthere should be a minimum of 90 seconds rest between rounds. Scale back as needed
CrossFit Queen Creek – CrossFit Weightlifting Front Rack Lunge (4×16 HP- between sets 30 sec support hold on rings) *for support holds- you will be in the top of a dip position. squeeze arms in. focus on hollow body position *scale- hollow body hang from rig May 27, 2020 (AMRAP – Reps) 30 sec on 30 sec off for 20 mins ME cal ski ME box jumps ME RKBS 70/53 ME skaters
CrossFit Queen Creek – CrossFit Weightlifting Turkish Get Up (1 rep each arm- every 90 seconds for 12 mins) May 26, 2020 (Time) 5 rounds 100 m OH med ball carry 20/14 15 medball clean wallballs 15 sit up to standing with ball 10 lateral med ball toss to wall (each side)
CrossFit Queen Creek – CrossFit Announcements Classes at 8 am and 4:30 pm only Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here