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July 2018

Tuesday

AnnouncementsMonday Motivation x2 – “What you get by achieving your goals is not as important as what you become by achieving your goals” – Zig Ziglar
“Discipline is the bridge between goals and accomplishment.” – Jim RohnCrossFit First Creek – CrossFit

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MetconMetcon (Time)Partner up For time:
Buy-In 12 Rope climb

4 Rounds:
100 Double unders
30 Deadlift (155/105)
20 Toes […]

Monday

AnnouncementsMonday Motivation x2 – “What you get by achieving your goals is not as important as what you become by achieving your goals” – Zig Ziglar
“Discipline is the bridge between goals and accomplishment.” – Jim RohnCrossFit First Creek – CrossFit

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High-Hang Snatch (6 x 2)Every 2 Minutes:
2 High Hang Snatch
2 Drop Snatch
2 Overhead SquatsMetcon […]

Sunday 7/15/18

CrossFit First Creek – CrossFit

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Chelsea (AMRAP – Rounds and Reps)Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

Sat Hero WOD 7/14/18

CrossFit First Creek – CrossFit

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Stevie (Time)For Time
31 Kettlebell Swings (72/56 lb)
31 Wall Ball Shots (20/14 lb)
31 Overhead Squats (95/65 lb)
31 Burpees
31 Lunges
31 Push Jerks (95/65 lb)
31 Knees-to-Elbows
31 Box Jumps (24/20 in)
31 Hang Cleans (95/65 lb)
31 Sit-Ups
31 Double-Unders
31 Deadlifts (185/135 lb)

For each movement all 31 reps must be unbroken. If you fail to do […]

Friday 7/13/18

CrossFit First Creek – CrossFit

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Front Squat (6 x 1)20 Minutes to find 1-RM
Warm-up:
2 x 5 (Barbell/light)
3 x 3 (Increasing weight)
6 x 1 (Increase weight by 5-10lbs)Metcon (3 Rounds for reps)4 Minute AMRAP of:
10 Cal Ski Erg
20 OH Plate Lunges (45/25)
-1 Minute Rest-
4 Minute AMRAP of:
10 Cal Row
10 Dips
-1 Minute Rest-
4 Minute AMRAP of:
10 […]

Thursday 7/12/18

CrossFit First Creek – CrossFit

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Metcon (Time)For Time:
800 M Run
2 Rounds of:
30 Wallballs (20/14)
20 Pull-ups
10 Handstand Push-ups
800 M Run

Rx+
Chest to Bar Pull-ups
Strict Handstand Push-ups

Wednesday 7/11/18

CrossFit First Creek – CrossFit

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Bench Press (5×5)On all 5 sets, 4 second eccentric phase, 1 sec pause, fast up, no pause at the top.
4100 = 4 sec eccentric, 1 sec pause, 0 count up, 0 pause at the top. Notice the count each week.
This is the start of an 8 week bench press […]

Tuesday 7/10/18

CrossFit First Creek – CrossFit

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Metcon (Time)Partner WOD
50 Calories Assault Bike
100 Hang DB Snatches (50/35)
80 Box Jump Overs (24/20)
80 Sumo Deadlift High Pulls (95/65)
60 Burpees
50 Calories Ski Erg*Snatches do not have to alternate. Switch arms as you would like.
*Split class up on cardio equipment calories.

Monday 7/9/18

CrossFit First Creek – CrossFit

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Power Clean (6 x 1)20 Minutes to find 1-RM
Warm-up:
2 x 5 (Barbell/Light)
3 x 3 (Build up each set)
6 x 1 (Find 1-RM; 5-10lb increases)Metcon (Time)21-15-9
Overhead Squats (75/55)
Toes to Bar

Rx+
21-15-9
Overhead Squats (135/85)
Toes to Bar

7/8/2018

CrossFit First Creek – CrossFit

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Warm-up (No Measure)WARM-UP
300m row
spiderman/frank to RDL
banded side shuffles/bend and bow
10 goblet squats with pause at bottom
10 KB deadlift high pulls
10 jump squats
10 KB one-leg Romanian deadlifts
PVC pass/leg swings
Goodmornings with empty barbell
Warm-up to deadlift weightChristine (Time)3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″