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July 2017

Wednesday

CrossFit First Creek – CrossFitWeightliftingSnatch (8×3)8 sets of 1 snatch+ 2 overhead squats. Pause for 3 seconds in the bottom of your squat. Working on stabilizing weight over head in the snatch position. Build strong shoulders!!MetconMetcon (5 Rounds for time)5 rounds:
200 m sprint
5 KB snatch right arm (53/35)
5 KB snatch left arm (53/35)
2 rope climbs
-rest […]

Tuesday

CrossFit First Creek – CrossFitMetconMetcon (Time)10 rounds of:
15 calorie bike/row
(alternate rounds)
5 squat cleans (135/85)
30 double unders
-rest 1 minute b/t rounds-round 1 bike 15/10 calories
round 2 row 15/10 calories-
men=15cals
women=10cals
Total of 10 rounds.. score is your time including rest.

Monday

CrossFit First Creek – CrossFitWeightliftingBack Squat (3 Rep Max!)8×3 reps. One set every 2:30.
Refer back to 6/5/17MetconMetcon (Time)15-12-9
DB squat clean thruster (35/20)
Pullups

RX+ 50/35 lb, chest to bar pullupsThis workout should be a sprint! 7 minutes or less on this one.

Saturday Hero WOD

CrossFit First Creek – CrossFitMetconThe Chief (AMRAP – Rounds)Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cyclesM/W 135#/95#

Friday 7/21/17

CrossFit First Creek – CrossFitDeadlift (3 x 8 @ 65% of 5 RM)Deload set! Keep it light!Nate (AMRAP – Rounds and Reps)20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here

Thursday 7/20/17

CrossFit First Creek – CrossFitBench Press (3 x 7 @ 65% of 3 RM)Deload set! Keep it light!Metcon (AMRAP – Reps)7 Minute AMRAP of:
Wallballs
*1 Legless Rope Climb at the top of every minute

Wednesday 7/19/17

CrossFit First Creek – CrossFitMetcon (AMRAP – Reps)Partner WOD
22 Minutes of:
80 Deadlift (165/115)
400M Run – Together
60 Front Squats (165/115)
400M Run – Together
60 Push Press (135/85)
400M Run – Together
Max Effort Clean and Jerk (135/85)Everything should be from the ground!
Score is 200 + number of c & j completed.

Tuesday 7/18/17

CrossFit First Creek – CrossFitSnatch+overhead squat+snatch balance (8 x 2 @ 75%)1 snatch followed by 1 overhead squat followed by 1 snatch balance2 complexes per set.
1 set every 1:30 relatively light weight. Moving the bar with authority. Pulling under, emphasis on punching your elbows in the snatch balance.Metcon (Time)27-21-15-9 of:
Calorie Row
KB Snatches (53/35)
Box jumps (24/20)

HERO workout

CrossFit First Creek – CrossFitMetconWhite (Time)5 Rounds for time of:
3 Rope Climbs, 15′
10 Toes-To-Bar
21 Walking Lunge Steps (45# plate overhead)
400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011To learn more about White click here

Friday 7/14/17

CrossFit First Creek – CrossFitDeadlift (8 x 2 @ 100% +30/20lbs)Metcon (AMRAP – Reps)Partner Metcon
20 Minute AMRAP of:
100 Double Unders
50 Wallballs (20/14)
40 Box Jumps (24/20)
40 Toes 2 Bar
30 Ring Dips
30 KB Swings (53/35)
20 Should 2 Overhead (135/95)
20 Burpees
10 Power Snatches (135/95)
10 Bar Muscle-ups