Blog
Apr
25
2021

April 26, 2021

CrossFit Queen Creek – CrossFit Back Squat (5×5 @ 60% based off original weight from April 5) Deload week Shoulder Press (2×8) Deload week, chose a lighter weight than previous weeks April 26, 2021 (AMRAP – Reps) for 16 min 30 sec on, 30 off A. ME plyo skiers 24/20 B. Max cal row C. ME box jumps 24/20 D. ME burpees

Apr
24
2021

april 25, 2021

CrossFit Queen Creek – CrossFit Metcon (AMRAP – Rounds and Reps) 8 Min EMOM 6 cal row 6 DB single arm ground to overhead mod weight (3 per arm) Metcon (Time) Four rounds of: 200 meter run 10 KB sumo DL 53/44 10 single arm kb swing (5 each arm) 10 goblet squats

Apr
23
2021

april 24, 2021

CrossFit Queen Creek – CrossFit Metcon (AMRAP – Rounds) 20 Minute AMRAP 1 rope climb (3 S2G2S) 100 meter sled push (empty for speed) 8 cal ski 1 Clean 155/105 rest 1:00 after each round (this means move fast) Metcon (AMRAP – Rounds and Reps) 8 minute ARMAP 10 DU 5 ring rows 5 sit ups

Apr
22
2021

April 23, 2021

CrossFit Queen Creek – CrossFit Bulgarian Split squat (From rack with barbell) 4×8 each legUse DB if you have back issues Shoulder Press (2×8 with DB Heavy) April 22, 2021 (Time) 21, 15, 9 front squats 135/95 burpee over bar pull ups

Apr
21
2021

April 22, 2021

CrossFit Queen Creek – CrossFit Weightlifting power clean + clean + jerk (EMOM x10) try and add 5-10 lbs to your usual weight Bench Press (4×4 @ 75% add 2.5-5 pounds to last weeks) 4×6 pull ups between sets April 22, 2021 (AMRAP – Rounds and Reps) 6 min amrap 8 push ups 12 mountain climbers 16 bicycles

Apr
20
2021

April 21, 2021

CrossFit Queen Creek – CrossFit Snatch complex Every :90 x 6 @ moderate # Snatch,ohs,high hang snatch,ohsadd five pounds to last weeks weight Toes-To-Bar (4 sets ME) April 21, 2021 (AMRAP – Rounds and Reps) 10 min amrap 6 hang power cleans 95/65 6 thrusters 2 wall walks

Apr
19
2021

April 20, 2021

CrossFit Queen Creek – CrossFit Deadlift (5×5 @ 70%) add ten pounds to previous week weight Bench Press (5×5 @ 70%) add 5-10 pounds to last weeks weight Ring Dips (5×5) April 20, 2021 (Time) 50,40,30,20,10 DUs 21, 18, 15, 12, 9 burpees

Apr
18
2021

April 19, 2021

CrossFit Queen Creek – CrossFit Back Squat (5×5 @ 70%) add 5-10 pounds to last weeks weight Pull-ups (5×5 strict) Shoulder Press (2×8) pick a weight you can complete the sets unbroken. Add 2.5-5 pounds to last weeks weight April 19, 2021 (AMRAP – Reps) 5 min amrap ME weighted step ups 53/35, 24/20hold the kb any way you choose

Apr
17
2021

April 18,2021

CrossFit Queen Creek – CrossFit Metcon (No Measure) From seated 4 rounds of 30 bus drivers 15/25 10 hamner curls 10 tri kick backs 10 chest flys (light weight) Metcon (AMRAP – Rounds and Reps) 8 min amrap 5 cal row 5 sit ups 5 hang power cleans 75/55 Metcon (Time) For time Ski 400 meters then 40 Russian twist 40 heels to sky 40 hanging knee eases Ski 400 meters

Apr
16
2021

April 17, 2021

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 200 meter run 8 ring rows 4 single arm kB swings 53/35 (each arm) 15 DU Rest :30