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September 2017

Saturday Hero WOD

CrossFit First Creek – CrossFitMetconJT (Time)21-15-9 reps of:
Handstand push-ups
Ring dips
Push-upsMetconKelly (Time)5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#MetconJT’s Kelly (Time)21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Box Jumps
Wall Balls
*400m run after each round

Friday

CrossFit First Creek – CrossFitMetconMetcon (6 Rounds for reps)2 rounds with a partner
2:00 on – :30 sec transition
1. 90′ sled push (90/50 added)
2. Toes to bar
3. KB deadlift (53/35)
4. Peg board/strict pull-ups
5. GHD sit-ups
6. Hang clean thrusters (95/65)

2:00 break between setScoring: 6 rounds for reps. Sets one and two will compile on one another. 1st […]

Thursday 9/21/17

CrossFit First Creek – CrossFitBack Squat (3 x 3)3 reps @ 75%
3 reps @ 80%
3 + reps @ 85%Metcon (Time)6 Rounds of:
4 Burpee Chest to Bar Pull-ups
6 Handstand Push-ups
8 Alternating Front Rack Forward Lunge (95/65)RX+
4 Burpee Bar Muscle-ups
6 Handstand Push-ups
8 Alternating Front Rack Forward Lunge (135/85)

Wednesday

CrossFit First Creek – CrossFitWeightliftingSquat Clean (5×1)5 minute EMOM
1 Hang squat clean
1 full squat clean
-then-
5 minutes to work up to a heavy single. Approx 3 lifts.MetconMetcon (AMRAP – Rounds and Reps)3 sets
3 minute AMRAP
25 wallballs
15 toes to bar
15 hang squat clean(95/65)
25 situps

*rest 2 minutes between sets and start where you left off from previous round. […]

Tuesday

CrossFit First Creek – CrossFitWeightliftingPush Press (3×3+)1×75%, 1×80%, 1×85%. Max reps last setMetconMetcon (3 Rounds for time)0-10 minutes
40 KBS American (53/35)
40 Box Jumps
40 Pull-ups
10-20 minutes
400 M Single arm overhead carry (53/35)
20-30 minutes
800 M Run
100 Double unders
25/20 cal Assault Bike

Monday

CrossFit First Creek – CrossFitWeightliftingDeadlift (3×3+)1 set @75%, 1 set @ 80%, 1 set @ 85%.
Last set
Max reps.MetconMetcon (Time)21 Front squats 95/65
2 rope climbs
200/175m row
180′ farmers carry (53/35)
15 Thrusters
2 rope climbs
400/350m row
180′ farmers carry
9 OHS
2 rope climbs
600/500m row
180′ farmers carry180′ is down and back on turf. Reps in squats go down, difficulty goes up.
*Scale 2 […]

Saturday Hero WOD 9/16/17

CrossFit First Creek – CrossFitMetconHolleyman (Time)30 Rounds for time of:
5 Wall-Ball Shots, 20#
3 Handstand Push-ups
1 Power Clean, 225#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004To learn more about Holleyman click hereWB: 20#/14#
PC: 225#/150#

Friday

CrossFit First Creek – CrossFitWeightliftingBack Squat (3×5 (1×70%, 1×75%, 1×80%))MetconMetcon (AMRAP – Rounds)25 minute clock
200 m run
2 Box jumps 24/20
2 Toes to bar
2 Deadlift 185/125
200 m run
4 Box jumps
4 Toes to bar
4 Deadlift
200 m run
6 Box jumps
6 Toes to bar
6 Deadlift

…continuing to increase reps by 2 until clock expires.

Score by rounds+reps

Thursday

CrossFit First Creek – CrossFitWeightliftingDeadlift (3 sets of 5 (1×70%, 1×75%, 1×80%))MetconMetcon (AMRAP – Reps)5 minute AMRAP
1,000/800m row
amrap HSPU
-3 min rest-
4 minute AMRAP
750/600m row
amrap Chest to bar pull-ups
-3 min rest-
3 minute AMRAP
500/400m row
amrap Thrusters 65/45Combine all reps for final score.

Wednesday 9/13/17

CrossFit First Creek – CrossFitHigh-Hang Clean (5 x 2 ; 5 x 1)5 Min EMOM of:
2 reps @ 65% of 1-RM Clean
5 Min EMOM of
1 reps @ 65%
*Full squat each repMetcon (5 Rounds for reps)Tabata of 5 Different Exercises. 2 min rest in between each
1.) Assault Bike
2.) Wallballs (20/14)
3.) Ring Push-ups
4.) Strict Pull-ups
5.) Box Jumps […]