STRENGTH: EMOM 15 of: Min 1: 6 Strict Pull-ups Min 2: 6 Deadlift Min 3: 6 Box Jumps ——NOTES—— -May scale Strict Pull-ups with a band, or perform Seated Pull-ups or Ring Rows. May also add weight to scale up -Deadlifts to be completed at about 75-80% OF 1RM -Pick Box Height CONDITIONING: ——RX—— Every 3 Minutes x 5 rounds: 12 T2B 18 DB Snatch @ 50/35 60 Double Unders ——FITNESS—— Every 3 Minutes x 5 rounds: 12 Hanging Knee Raise 18 KB Swings 60 Single Unders   The post Tuesday | April 23rd, 2024 appeared first on CrossFit Queens ..read more

STRENGTH Back Rack Barbell Reverse Lunge: 5 x 10 Alternating Legs *Build through sets to RPE 8 CONDITIONING: ——RX—— For time: 30/20 Calorie Bike 30 Front Squats @ 135/95 1 Mile Run (or 2k Row) 30 Front Squats @ 135/95 30/20 Calorie Bike ——FITNESS—— 25/18 Calorie Bike 50 Goblet Squats (or Air Squats) 1k Run (or 1.25k Row) 50 Goblet Squats (or Air Squats) 25/18 Calorie Bike ——NOTES—— -20 Minute Cap   The post Monday | April 22nd, 2024 appeared first on CrossFit Queens ..read more

SUNDAY FUNDAY WITH COACH JAMIE! WEIGHTLIFTING @ 10am and 11am Warm up 2rds 10- Spiderman Lunges 10- Scorpions 5- Inch Worms 5- Prone Angels Weightlifting with A Giant Brotato Every 75 secs for 10 rds Hang Snatch +OHS (2+1) Emom 10 Odd min- 12 Heel elevated KB Front squats Even min- 12- Lu Raises   FOUNDATIONS @ NOON This Week: Gymnastics Focus – Kipping – Jump Rope Next Week: Snatch Focus – OHS – Snatch   The post Sunday | April 21st, 2024 appeared first on CrossFit Queens ..read more

COMMUNITY @ 9AM By Coach Nick “The Tortured Athletes Department” 30-35 minute EMOM *Each minute’s movement is decided by a randomized playlist of 1-minute from 5 different songs. Each song is linked to a specific movement, when the song changes, the athletes will know what to do. —–The Songs—– “Thunderstruck” — BURPEES “Eye of the Tiger” — Renegade Row with push up “My Hero” — 100m sprint “All the Way Up” — Ground to Overhead “Breathe” — Rest   WEIGHTLIFTING @ 10AM By Coach Kev LIFT: Thruster + Jerk (1+1) *build to heavy ACCESSORY: 4x 10 Bulgarian Split Squat, each leg 10 Single Arm KB or ..read more

SKILL: Power Snatch Review CONDITIONING: ——RX—— 3 x 400m Run 30-20-10 Power Snatch @ 75/55 -right into- 3 x 400m Run 10-20-30 Burpees ——FITNESS 3 x 400m Run (or 1k Bike) 30-20-10 DB Snatch -right into- 3 x 400m Run (or 1k Bike) 10-20-30 Burpees ——NOTE—— -22 Minute Cap CORE: 100 Sit-ups   The post Friday | April 19th, 2024 appeared first on CrossFit Queens ..read more

STRENGTH / CONDITIONING EMOM ——RX—— EMOM 30 of: Min 1: 15/10 Machine of Choice Min 2: 3 Front Squats AHAP Min 3: 3 Bar MU or 6 T2B ——FITNESS—— EMOM 30 of: Min 1: 15/10 Machine of Choice Min 2: 9 Dual DB Squats Min 3: 9 Hanging Knee Raise ——NOTE—— -:45 Cap on Machines -Front Squats from Floor   The post Thursday | April 18th, 2024 appeared first on CrossFit Queens ..read more

STRENGTH ——RX—— Every 1:15 x 8 rounds (10:00) Sets 1-2: 4 Power Clean Sets 3-4: 3 Power Clean Sets 5-8: 2 Power Clean *Build through sets (NO TNG) ——FITNESS—— Every 1:15 x 8 rounds (10:00) 4 Hang Power Clean *Focus on good footwork and positioning ——FRONT RACK ISSUE—— Every 1:15 x 8 rounds (10:00) 4 Sandbag Cleans CONDITIONING: ——RX—— AMRAP 20 of: 100m Run 4 DB Cleans @ 2×50/35 4 DB Box Step-over @ 2×50/35 on 24/20” Box 4 Burpee Pull-ups ——FITNESS—— AMRAP 20 of: 100m Run (or 250m Bike) 4 DB Cleans 4 DB Box Step-Overs 4 Burpees Knee Raise   The post Monday | April 15th, 2024 appeared first ..read more

SUNDAY FUNDAY WITH COACH JAMIE! WEIGHTLIFTING @ 10am and 11am Warm up 2rds 10- Scorpions 10- Iron boi’s 10 glute Bridges 10- Cobras ——— Lift 3 Position clean Every 90 Seconds for 10 rds ——— Emom 10 Odd – 8 Bent over rows Even – 12-20 Rainbow Leg Raise   FOUNDATIONS @ NOON This Week: Pull Focus – Deadlift – Clean – Rowing Next Week: Gymnastic Focus – Kipping – Jump Rope The post Sunday | April 14th, 2024 appeared first on CrossFit Queens ..read more

COMMUNITY @ 9AM By Coach Nick —–In Pairs—– AMRAP 4 of: Row or Bike -Rest 1:00- AMRAP 4 of: KB Swings or DB/BB Snatch -Rest 1:00- AMRAP 4 of: Box Jump Overs -Rest 1:00- AMRAP 4 of: Thrusters (DB or BB) -Rest 1:00- AMRAP 4 of: Burpees with Lateral Jump over the DB/BB -Rest 1:00- AMRAP 4 of: Bike or Row ***** Notes: – Athletes may switch as they please. – Teams will have to do BOTH the rower and the bike. Whatever machine you choose for the first AMRAP, you will do the opposite for the final AMRAP. – Weights should be manageable in the 10 rep range, however this does not mean you need to switch&n ..read more

CONDITIONING: ——RX—— At 0:00 5 rounds for time of: 100m Run (or 250m Bike) 10-8-6-4-2 Front Squat @ 185/125 100m Run (or 250m Bike) 10-8-6-4-2 Shoulder to Overhead @ 185/125 At 20:00 For time: 30 Burpees 1k Run (or 2.5k Bike) 30 Burpees ——FITNESS—— For time: At 0:00 5 rounds for time of: 100m Run (or 250m Bike) 10 DB Squats 100m Run (or 250m Bike) 10 DB Push Press At 20:00 For time: 30 Burpees 1k Run (or 2.5k Bike) 30 Burpees ——NOTES—— -15 Minute Cap on the Part A. No cap on Part B   The post Friday | April 12th, 2024 appeared first on CrossFit Queens ..read more