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November 2017

Thanksgiving Day WOD

CrossFit First Creek – CrossFitMetcon (Time)Today we will have a typical holiday and visit a few family and friends to help them celebrate their unique traditions.
For Time:
Angie’s House:
20 Pull-ups
20 Push-ups
20 Sit-ups
20 Air Squats
Helen’s House:
400 M Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Fran’s House:
15 Thrusters (95/65)
Nancy’s House:
400 M Run
15 Overhead Squats (95/65)
Grace/Isabels House:
20 Ground to Overheads (95/65)
Kelly’s House:
400 […]

Wednesday 11/22/17

CrossFit First Creek – CrossFitSnatchSnatch (5 x 4)Every 2 Minutes:
2 Snatch High Pulls + 2 Full SnatchesMetcon (AMRAP – Rounds and Reps)Partner Metcon
20 Minute AMRAP of:
12 Sit-ups
12 KB Sumo Deadlift High Pulls (53/35)
12 Jump Squats
6 Burpees
200 M RunPartners will alternate movements.

Tuesday 11/21/17

CrossFit First Creek – CrossFitDB/KB Shoulder PressDumbbell or Kettlebell Seated Shoulder Press
*Keep good posture
*Tight Core
*End rep with elbows locked and weight directly over shoulder
4 sets of 7 reps
**Superset with 4 x 5 Inverted RowsInverted RowModified Inverted RowMetcon (Time)3 Rounds of:
10 Deadlifts (185/125)
10 Box Jumps (24/20)
10 Handstand Push-ups
-Rest 2 Mins-
2 Rounds of:
15 Wallballs
15 Ring T2B
15 Kettlebell […]

Monday 11/20/17

CrossFit First Creek – CrossFitBox Squats (7 x 3)7 sets of 3 reps at 80-85%
**Superset with 7 sets of 15 sec L-sit hold on rings** unbroken if possible, if not accumulate time.Metcon (Time)For Time;
100 Double Unders
5 Bar Muscle-ups
50 single KB box step-ups (53/35)(24/20)
75 Double Unders
5 Bar Muscle-ups
50 Single KB walking lunges
50 Double Unders
5 Bar Muscle-ups
50 […]

Saturday Hero WOD 11/18/17

CrossFit First Creek – CrossFitCindy (AMRAP – Rounds and Reps)20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 SquatsFinisherAfter we warmup with Cindy we’ll take a few minutes rest then finish with a bar hang challenge.Coffland (Time)Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

Post time to […]

Friday 11/17/17

CrossFit First Creek – CrossFitMetcon (Time)Partner Metcon:
150 Partner Medball Sit-up + Throw over box
3 Rope Climbs
20 Burpee Box Overs (30/24)
3 Rope Climbs
20 Burpee Pull-ups
3 Rope Climbs
10 Strict HSPU
3 Rope Climbs
20 HSPU
3 Rope Climbs
20 DB Push-up + Row each arm
2000 M RowThrow wallball over box to partner.
Split reps with partner, one working at a time.

Thursday 11/16/17

CrossFit First Creek – CrossFitSnatch (8 x 4)Every 90 seconds
1 Snatch Pull
1 Hang Power Snatch
1 Snatch Balance
1 OHSHelen (Time)3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Wednesday 11/15/17

CrossFit First Creek – CrossFitDeadlift (5 x 6)Banded Deadlifts 5 sets of 6 reps @ 65%
** Superset with 5 x 3 Depth Jumps (end depth jump with jumping up as high as possible; explosive movement)Metcon (AMRAP – Rounds and Reps)8 Minute AMRAP of:
2,4,6,8,10….
Overhead Squats (115/75)
Toes to BarKeep up with rounds finished and reps you end […]

Tuesday 11/14/17

CrossFit First Creek – CrossFitDB/KB Shoulder Press (3 x 10)Dumbbell or Kettlebell Seated Shoulder Press
*Keep good posture
*Tight Core
*End rep with elbows locked and weight directly over shoulder
3 sets of 10 reps
**Superset with 3 x 7 Elevated Bridges (2 sec pause at top)**Metcon (Time)For Time:
21/18 Cal Assault Bike
12 Power Cleans (95/65)
[…]

Monday

CrossFit First Creek – CrossFitWeightliftingBox Squats (7×4 )Box squat 75-80%
Superset 7×3 super man hold with :5 sec hold at the top.Metcon (4 Rounds for reps)4 rounds total
3 minute AMRAP
20 Wallballs 20/14
15 sumo deadlift high pull (95/65)
Max double unders in remaining time