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September 2018

Monday 9/24/18

CrossFit First Creek – CrossFit

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Deadlift (4×5)*12 minutes time clock.
4 sets of 5 reps @70%
Max reps on last set, no more than 10 reps. If you hit the “no more than #” add 5lbs (ladies) and 10lbs (men) to your estimated 1-RM for next week. This is the beginning of a 7 week strength […]

Pre – One Valley Memorial WOD

AnnouncementsNO SATURDAY WOD 9-22-18 we encourage you to attend the Steve Hill Memorial WOD at Crossfit One Valley. Steve is the late father of Chase Hill (One Valley Owner), cost it $5 and all proceeds benefit THE STEVE HILL FITNESS MEMORIAL FUND which supports youth memberships to CrossFit in Knoxville and Cookeville. Special guests […]

Friday 9/21/18

AnnouncementsNO SATURDAY WOD 9-22-18 we encourage you to attend the Steve Hill Memorial WOD at Crossfit One Valley. Steve is the late father of Chase Hill (One Valley Owner), cost it $5 and all proceeds benefit THE STEVE HILL FITNESS MEMORIAL FUND which supports youth memberships to CrossFit in Knoxville and Cookeville. Special guests […]

Thursday 9/20/18

AnnouncementsNO SATURDAY WOD 9-22-18 we encourage you to attend the Steve Hill Memorial WOD at Crossfit One Valley. Steve is the late father of Chase Hill (One Valley Owner), cost it $5 and all proceeds benefit THE STEVE HILL FITNESS MEMORIAL FUND which supports youth memberships to CrossFit in Knoxville and Cookeville. Special guests […]

Wednesday 9/19/18

AnnouncementsNO SATURDAY WOD 9-22-18 we encourage you to attend the Steve Hill Memorial WOD at Crossfit One Valley. Steve is the late father of Chase Hill (One Valley Owner), cost it $5 and all proceeds benefit THE STEVE HILL FITNESS MEMORIAL FUND which supports youth memberships to CrossFit in Knoxville and Cookeville. Special guests […]

Tuesday 9/18/18

AnnouncementsPeople often say that motivation doesn’t last. Well neither does bathing. That’s why we recommend it daily.” -Zig ZiglarCrossFit First Creek – CrossFit

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Metcon (AMRAP – Rounds and Reps)15 min AMRAP:
10 DB Snatches (50/35 lbs)
40′ Lunge with DB in Front Rack (50/35 lbs)
10 Goblet Squats with DB (50/35 lbs)
Rest 1:00*Accomplish work as fast as […]

Monday

AnnouncementsPeople often say that motivation doesn’t last. Well neither does bathing. That’s why we recommend it daily.” -Zig ZiglarCrossFit First Creek – CrossFit

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WeightliftingBack Squat (1×1)15 Minutes to find your 1 RMMetconMetcon (AMRAP – Rounds and Reps)12 Minute AMRAP
10 Hang clean and jerk (75/55)
30 Double unders
10 Toes to bar
30 Double unders

Brint’s Birthday Wod-18

AnnouncementsPeople often say that motivation doesn’t last. Well neither does bathing. That’s why we recommend it daily.” -Zig ZiglarCrossFit First Creek – CrossFitHappy 18th Birthday Brint!!

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Warm-upMetcon (Time)Sing Happy Birthday to Brint!!Metcon (AMRAP – Rounds and Reps)6 Min Amrap
18 Calories Assault Bike
18 Pull Ups
18 Wall Balls 20/14
-Rest 4 Minutes

6 Min Amrap
18 Calorie Row
18 Deadlifts […]

Friday

AnnouncementsGood habits are hard to form but easy to live with; Bad habits are easy to form but hard to live with.CrossFit First Creek – CrossFit

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MetconMetcon (Time)For time:
150 Double unders
21 Deadlift (155/105)
100 Double unders
15 Deadlift
50 Double unders
9 DeadliftRX+
200 dubs
21 Deadlift (225/135)
150 dubs
18 Deadlift
100 dubs
15 DeadliftWarm-up (No Measure)After Your WOD
1. Child’s Pose
Child’s pose […]

Thursday

AnnouncementsGood habits are hard to form but easy to live with; Bad habits are easy to form but hard to live with.CrossFit First Creek – CrossFit

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WeightliftingBench Press (1×1)15-20 minutes to find your 1RM.MetconMetcon (AMRAP – Rounds and Reps)12 Minute AMRAP
12 DB Hang clean and jerk 50/35 (6R/6L)
8 Toes to bar
12 DB Power snatch […]