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February 2018

Saturday 2/17/18

CrossFit First Creek – CrossFit

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McGhee (AMRAP – Rounds and Reps)30-Minute AMRAP of:
5 Deadlifts, 275#
13 Push-ups
9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click hereM/W 275#/185#; 24”/20”Kalsu (Time)For Time:
100 Thrusters, 135# / 95#

*Perform 5 Burpees Every […]

Friday 2/16/18

CrossFit First Creek – CrossFit

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WeightliftingFront Squat (4×6 @ 70% + 10/5 lbs)Refer to your front squat single from 1/29MetconMetcon (Time)3 rounds:
3 rope climb
15 shoulder to overhead (95/65)

Rest 2:00

3 rounds:
15/10 cal assault bike sprint
15 burpees (go for speed)

20 minute time capScore is time it takes you to complete all 6 rounds including rest.

Thursday 2/15/18

CrossFit First Creek – CrossFit

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CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#Warm-up (No Measure)Thorough warm-up for metcon and max lift. Have weights out and ready to go for 15.1A! Good luck and have fun!CrossFit Games Open 15.1 Scaled […]

Wednesday 2/14/18

CrossFit First Creek – CrossFit

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MetconMetcon (AMRAP – Rounds and Reps)With a partner
24 minute AMRAP
3 American swings 53/35
3 Box jump overs 24/20
3 Wallballs 20/14
6 KB swings
6 Box jump overs
6 Wallballs
9, 9, 9… etc. adding 3 reps each roundPartner 1 will complete round of 3’s, then partner 2 complete round of 3’s. Partner 1 […]

Tuesday 2/13/18

CrossFit First Creek – CrossFit

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WeightliftingBench Press (1 RM)15-20 minutes to find your 1 rep max.MetconMetcon (Time)For time:
10/8 calorie bike
30 back squat (135/95)
20/15 calorie bike
20 back squat (185/125)
30/20 calorie bike
10 back squat (225/155)15 minutes time cap. 12 minutes or less is goal. Treat the bike as a sprint and try to hang on on […]

Monday 2/12/18

CrossFit First Creek – CrossFit

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WeightliftingOverhead Squat (5×5)4 sec descent, 2 sec pause in bottom of squat. + 10-15 lbs from last week.
*If mobility is an issue in your over head squat, then treat the next 5 weeks as a time to improve shoulder, hip, ankle mobility. Be smart about weight loading this lift. […]

Filthy Fifity

CrossFit First Creek – Saturday CrossFit

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MetconFilthy Fifty (Time)For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20# […]

Filthy Fifty

CrossFit First Creek – CrossFit

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Filthy Fifty (Time)For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 […]

Filthy Fifity

CrossFit First Creek – Saturday HERO WOD

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MetconFilthy Fifty (Time)For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20# […]

Friday 2/9/18

CrossFit First Creek – CrossFitMetcon (AMRAP – Rounds and Reps)20 Min AMRAP of:
21 KB American Swings (53/35)
15 Burpees
9 Body Weight Back Squats
**Every 2 Rounds 400 M Run**Run does not count in reps. :)Snatch (4 x 2 )Full squat snatch double. Aim to work at 90% of 1-RM.
5 Min Warm-up
4 Sets will be every 90 […]