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April 2018

Friday 4/20/18

CrossFit First Creek – CrossFit

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WeightliftingBack Squat/Lunge Complex (3×14)4 Back Squats
4 Back Step Lunges Right
4 Back Step Lunges Left
4 Back SquatsMetconMetcon (Time)Partner WOD
For time:
10 rope climbs
300 double unders (600 singles)
10 rope climbs
200 Air squats
10 rope climbs
100 push-upsScale each rope climb to 3 pull-ups or 5 jumping pull-ups.

Thursday 4/19/18

CrossFit First Creek – CrossFit

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WeightliftingBench Press (Work to a heavy single in 15 minutes)MetconMetcon (Time)For time:
20 American swings (53/35)
20 Toes to bar
35 American swings
35 Weighted Sit-ups (25/15)
50 American swings
50 Abmat sit-ups*15 Min Time Cap

Wednesday 4/18/18

CrossFit First Creek – CrossFit

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WeightliftingMetconMetcon (2 Rounds for reps)8 minute AMRAP
200 m run
10 hang power snatch (75/55)

Rest 2:00

8 minute AMRAP
200 m row
10 front squats (75/55)Scoring 2 rounds for reps. Run/row will count as 10 reps as well. Each round completed will be 20 reps.Metcon (No Measure)3 rounds for quality
10 Partner Glute-ham raises
10 V-ups
:10 […]

Tuesday 4/17/18

CrossFit First Creek – CrossFit

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MetconMetcon (AMRAP – Rounds and Reps)12 minute AMRAP
3 High box jumps (30/24)
6 DB Hang snatch 6R/6L (50/35)
9 DB Goblet squats (50/35)
24 Double undersGreat form throughout. Work on smooth transfer of energy through the DB on the snatches. One DB for the goblet squats.WeightliftingPower Clean (8×4 (1 set every 1:15)2 […]

Monday

CrossFit First Creek – CrossFit

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WeightliftingSplit Jerk (7×3 (1 set every 1:15)On your second rep, hold for a 2 count in the catch.MetconMetcon (AMRAP – Reps)7 minute AMRAP
30-20-10
Deadlift (135/95)
Bar Facing BurpeesRefer to 2/13/17 for your last score in this workout. If you finish the last 10 burpees before the 7 minute mark, start over […]

Saturday Hero WOD 4/14/18

CrossFit First Creek – CrossFit

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Lumberjack 20 (Time)20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400mOn Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian […]

Friday 4/13/18

CrossFit First Creek – CrossFit

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Metcon (Time)For Time:
50 GHD Sit-ups or Weighted Abmat Sit-ups (20/14 Medball)
750 M Row
50 Pull-ups
800 M Run
100 Deficit Push-ups (45/25)*30 Minute Cap
*RX+ Wear a weighted Vest
*GHD’s and Weighted Sit-ups are considered Rx for this workout. Make sure you are doing full range of motion on the sit-ups. Arm(s)/Ball behind head, […]

Thursday 4/12/18

CrossFit First Creek – CrossFit

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Bench Press (4 x 5)*Deload Week*
Keep weight relatively light; 60-70%Metcon (Time)Chipper For Time:
2 Rounds of:
50 Double Unders
40 Dumbbell Walking Lunges (50’s/35’s) (2 DB’s)
30 KB Swings (53/35)
15 Handstand Push-ups

RX+
2 Rounds of:
100 Double Unders
60 DB Walking Lunges (50’s/35’s)
40 KB Swings (53/35)
20 Handstand Push-upsHold Dumbbells in Front Rack Position for Walking Lunges.
KB […]

Wednesday 4/11/18

CrossFit First Creek – CrossFit

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Snatch (3-3-3-2-2-2-1-1-1)3 x 3 Power Snatch
3 x 2 Snatch Balance
3 x 1 Squat SnatchMetcon (Time)3 Rounds of:
25/20 Cal Row
21 Burpees
15/12 Cal Assault Bike
12 Power Snatches (75/55)
-2 Minutes Rest Between Rounds-*Sprint each round!
*Stagger what movement you start on if needed
*Time in Wodify includes rest

Tuesday 4/10/18

CrossFit First Creek – CrossFit

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WeightliftingBack Squat (3×6)*Tempo squats*Lighter weight here. Goal is to move efficiently through full range of motion.
4 count down
2 count hold in bottom
3 count up
Really squeeze your glutes on the way up. Knees back, butt back, chest up.

Superset with ring rows w/ 2 sec hold at top of pull. 3×8. […]