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December 2018

Gymnasty Linda

CrossFit First Creek – CrossFit

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Warm-up (No Measure)WARMUP
2 Rounds of:
• 15 Banded pull throughs
• 25 ft. Bear crawl with straight legs
• 10 Box jumps with step down
• 25 ft. Low bear crawl

For the low bear crawl, back remains flat, shoulders and hips are parallel to the floor. This variation of the bear crawl is […]

Row, Row, Row your boat

CrossFit First Creek – CrossFit

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Warm-up (No Measure)Warmup
400m Run
10 Cossack Squats
10 Burpees
10 Leg Swings-Front and SideDallas (Row) (Time)3 Rounds for time of:
1600m row
Rest same amount of time as Row requiredToes-to-Bar – December 2018 SkillComplete 3 sets of:
30 Second AMRAP seated pike raises (hands between hips and knees).
1 Minute rest between sets.

November 2018

Saturday Hero WOD 12/1/18

AnnouncementsMonday Motivation “You can only control two things; YOUR attitude and YOUR effort.”CrossFit First Creek – CrossFit

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FOR TIME (Time)80 Bar Facing Burpees
EMOM 5 Thrusters 95/65
Start with 5 Thrusters

Rx+ 135/95MetconFat Amy (Time)50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (53#/35#)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (53#/35#)
10 Burpees
30 Lunges […]

Friday

AnnouncementsMonday Motivation “You can only control two things; YOUR attitude and YOUR effort.”CrossFit First Creek – CrossFit

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Bradshaw (Time)10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225 #
12 Pull-ups
24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw […]

Thursday

AnnouncementsMonday Motivation “You can only control two things; YOUR attitude and YOUR effort.”CrossFit First Creek – CrossFit

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WeightliftingStrict Press4 sets of 7 reps
**3 second descent on each rep**Superset- 4×10 KB bent over rowMetconMetcon (Time)4 rounds for time:
12 Bench press (155/95)
200m row
15 Toes to bar
20 cal bike

Wednesday

AnnouncementsMonday Motivation “You can only control two things; YOUR attitude and YOUR effort.”CrossFit First Creek – CrossFit

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WeightliftingBack Rack Lunge (4×6 Each Leg)All 6 reps on left leg, then switch. Try and stand on 45/25 to challenge yourself.
Superset w/ 4×10 KB Bent over rowMetconMetcon (4 Rounds for reps)4 Rounds for reps:
4:00 on 1:00 off
14 […]

Tuesday

AnnouncementsMonday Motivation “You can only control two things; YOUR attitude and YOUR effort.”CrossFit First Creek – CrossFit

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MetconMetcon (Time)Partner up for time:
5 Rounds:
30 Wallballs 20/14 (split 15/15)
30 Pull-ups (split 15/15)
30 Box jumps 24/20″ (split 15/15)
20 Synchro Hang DB snatch 50/35One partner completes 15 reps then the next partner completes their portion. On the synchro […]

Monday

AnnouncementsMonday Motivation “You can only control two things; YOUR attitude and YOUR effort.”CrossFit First Creek – CrossFit

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WeightliftingPower Clean (5×4 touch and go reps + 1 Front squat)Weight should be 60%+ Log best set(s)

Superset with 5×10 Single Leg Glute Bridges (any variation)MetconMetcon (AMRAP – Rounds and Reps)10 minute AMRAP
8 Double DB […]

11/24/18 Saturday Hero WOD – Thanksgiving Sampler

AnnouncementsMonday Motivation “Gratitude helps us to see what is there instead of what isn’t.”CrossFit First Creek – CrossFit

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Thanksgiving Sampler (Time)For Time
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings (53#/35#)
Then, 3 Rounds of:
15 Box Jumps (24/20 in)
15 Knees-to-Elbows
Then, 2 rounds of:
20 Wall-Balls (20/14 lb)
30 Sit-Ups
Then:
50 BurpeesMetconMetcon (Time)Turkey Coma

For […]

Friday

AnnouncementsMonday Motivation “Gratitude helps us to see what is there instead of what isn’t.”CrossFit First Creek – CrossFit

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WeightliftingShoulder Press (4×7)Superset
2×15 Band pullaparts
2x:30 Static hold on ringsMetconMetcon (Time)8 Rounds:
8 Pistols (4/4)
4 Power clean @ 70%
2 Rope climbsRX+
16 Pistols (8/8)
4 Power clean @ 75%
2 Legless rope climb