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January 2019

Friday 01/11/19

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

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Warm-upWarm-up (No Measure)Let’s do the HOKEY POKEY!

Run 400m and find a partner while on run.
10 Burpees
20 Mountain climbers

Empty Bar/Light Weight
10 DL with pause in set-up and top
5 DL on athletes’ own cadence

5 Hang clean pulls w/ pause at […]

Thursday 01/10/19

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

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Warm-upShoulder Press Warmup (No Measure)2 min Foam Roll

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

Wall Slides (or Floor Slides if you are really tight) x 10

On the Floor thumbs up Y’s, T’s and W’s x 5-10 each

Shoulder […]

Wednesday 01/09/19

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

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Warm-upWarm-up (No Measure)General Warmup

Jog down and back
Crab Walk down on green
Bear crawl back with hips low and knees close to the floor.

10 Active Passive Hangs
Shoulder Pre-HabAccessory workMuscle-Up – January/February 2019 SkillComplete 8 rounds of 10 sec hold @ […]

Tuesday 01/08/19

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

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Warm-upWarm-up (No Measure)Ski 2 min

10x Air Squats
10x Spidermans
10x Supermans
10x Push-ups
10x Ring Rows
10x FWD Lunges

Shoulder Pre-HabAccessory workHandstand Push-Up – January/February 2019 SkillExecute the following complex:
1 Push-up, 1 wall walk, 1 wall-facing HSPU (1 ABMAT if needed), 1 right shoulder […]

Monday 01/07/19

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

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Warm-upWarm-up (No Measure)10 slow and controlled burpees
Just do the work

Rest 2min

10 burpees AFAP
Intensity

How do you feel after the just doing the work versus AFAP, if you dont feel that you are getting enough from the workouts turn the […]

2019 Hero WOD #1

AnnouncementsNew Years Motivation – “If an egg is broken by an outside force, life ends. If broken by an inside force, life begins. Great things always begin from the inside.”CrossFit First Creek – CrossFit

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John Tierney (Time)AFAP (or faster)
20 Push Presses + Front Squats + Thrusters (45/25 lb)
15 Push Presses + Front Squats + […]

Friday 01/04/19

AnnouncementsNew Years Motivation – “If an egg is broken by an outside force, life ends. If broken by an inside force, life begins. Great things always begin from the inside.”CrossFit First Creek – CrossFit

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Warm-upWarm-up (No Measure)Jog Down and Back

Then Play Mailman/women

Using wall balls as the Mail the Mail(person) must deliver each piece of […]

Thursday 01/03/19

AnnouncementsNew Years Motivation – “If an egg is broken by an outside force, life ends. If broken by an inside force, life begins. Great things always begin from the inside.”CrossFit First Creek – CrossFit

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Warm-upShoulder Press Warmup (No Measure)2 min Foam Roll

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

Wall Slides (or Floor Slides […]

Wednesday 01/02/19

AnnouncementsNew Years Motivation – “If an egg is broken by an outside force, life ends. If broken by an inside force, life begins. Great things always begin from the inside.”CrossFit First Creek – CrossFit

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Warm-upWarm-up (No Measure)2 min Ski
12min Row
Shoulder Pre-Hab

2 Rounds of
10 KB Push Press (5 Each Arm)
10 Ring Rows (squeeze scaps at […]

December 2018

New Year’s 2019 – Yearly Perfect WOD

AnnouncementsNew Years Motivation – “If an egg is broken by an outside force, life ends. If broken by an inside force, life begins. Great things always begin from the inside.”CrossFit First Creek – CrossFit

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MetconMetcon (Time)Yearly Perfect
AFAP
127 Double Unders (Sub 365 Single Unders)
Then Rest 24 seconds
7 minute AMRAP of CFG 13.4
3, 6, 9, […]