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January 2019

Monday 01/21/19

CrossFit First Creek – CrossFit

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Warm-upBack Squat Warmup (No Measure)1 min Row
1 min Bike
8 Cossack Squat
8 Samson Stretch
8 Spiderman with Reach
8 PVC kang squat.
8 Empty bar kang squat.
3 sets of 5 squats warming up to opening weightWeightliftingBack Squat (3×3)New Strength program we are using old 1RM and we will use 90% of it for […]

Saturday Community WOD

AnnouncementsMonday Motivation “Our greatest glory is not in never falling, but in getting up every time we fall.” – ConfuciusCrossFit First Creek – Saturday CrossFit Community

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Metcon (Time)2 rounds with a partner:
400m run
100 wallballs (20/14)
20 shuttle runs
50 thrusters (75/55)

One person works at a time while the other holds a bumper plate (45/25). During the […]

Saturday Hero WOD

AnnouncementsMonday Motivation “Our greatest glory is not in never falling, but in getting up every time we fall.” – ConfuciusCrossFit First Creek – CrossFit

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Ronald Bucca (Time)21 Pull-Ups
21 Thrusters 95/65
15 Snatches 95/65
15 Pull-Ups
15 Thrusters 95/65
10 Snatches 95/65
9 Pull-Ups
9 Thrusters 95/65
5 Snatches 95/65This Firefighter Hero WOD is dedicated to Ronald Bucca, FDNY, Fire Marshall, who […]

Friday 01/18/19

AnnouncementsMonday Motivation “Our greatest glory is not in never falling, but in getting up every time we fall.” – ConfuciusCrossFit First Creek – CrossFit

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Warm-upWarm-up (No Measure)2 min Cardio your choice
Then:
Med Ball/Foam Roller Bowling
Penalties
10x Jump Squats
10x Push-ups
10x Situps
5x BurpeesAccessory workMuscle-Up – January/February 2019 SkillComplete 8 rounds of 10 sec hold @ top of rings, […]

Thursday 01/17/19

AnnouncementsMonday Motivation “Our greatest glory is not in never falling, but in getting up every time we fall.” – ConfuciusCrossFit First Creek – CrossFit

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Warm-upShoulder Press Warmup (No Measure)Athlete choice – row (500), run (400), or ride .5 mile

15-20 Cat-Cow + 10 Posted Thoracic Twists per side

Wall Slides (or Floor Slides if you are […]

Wednesday 01/16/19

AnnouncementsMonday Motivation “Our greatest glory is not in never falling, but in getting up every time we fall.” – ConfuciusCrossFit First Creek – CrossFit

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Warm-upWarm-up (No Measure)Jog down and back
25 Jumping Jacks
25 Mountain Climber
Crab Walk
Bear Crawl
5 Ring Rows
5 Push-ups
10 Situps
20 Prone “Snow angels” https://youtu.be/NpzMnBkOty8
Shoulder PrehabAccessory workHandstand Push-Up – January/February 2019 SkillExecute the following complex:
1 […]

Tuesday 01/15/19

AnnouncementsMonday Motivation “Our greatest glory is not in never falling, but in getting up every time we fall.” – ConfuciusCrossFit First Creek – CrossFit

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Warm-upToes to Bar Warmup (No Measure)2min Ski ERG
10x Straight arm band pull down
5-10x Barbell straight arm pull over
Kip swings (5-10)

If you have shoulder pain while doing any of these, lighten […]

Monday 01/14/19

AnnouncementsMonday Motivation “Our greatest glory is not in never falling, but in getting up every time we fall.” – ConfuciusCrossFit First Creek – CrossFit

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Warm-upBack Squat Warmup (No Measure)1 min Row
1 min Bike
8 Cossack Squat
8 Samson Stretch
8 Spiderman with Reach
8 PVC kang squat.
8 Empty bar kang squat.
3 sets of 5 squats warming up to […]

Saturday Hero WOD 1/12/19

AnnouncementsMonday Motivation: “ A goal without a plan is just a dream.”CrossFit First Creek – Saturday HERO WOD

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Double DT (Time)10 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#Magpie (Time)3 Rounds For Time
800 meter Run
20 Knees-to-Elbows
30 Kettlebell Swings (53#/35#)
40 Sumo Deadlift High-Pulls (95#/65#)

Community WOD 1/12/2019

AnnouncementsMonday Motivation: “ A goal without a plan is just a dream.”CrossFit First Creek – CrossFit

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Partner MetconMetcon (AMRAP – Rounds and Reps)In teams of 2:
30 ring dip buy-in (while partner A is working, partner B is holding at the bottom of dip on rings or box/bench)

Then, 20 min AMRAP:
While partner A bikes .5 […]