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November 2018

Thursday

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

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MetconMetcon (Time)Today we will have a typical holiday and visit a few family and friends to help them celebrate their unique traditions.
For Time:
Angie’s House:
20 Pull-ups
20 Push-ups
20 Sit-ups
20 Air Squats
Helen’s House:
400 M Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Fran’s […]

Wednesday

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

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WeightliftingBack Rack Lunge (4×7 each leg)Superset 4×10 KB Bent over rowMetconMetcon (AMRAP – Rounds and Reps)15 Minute AMRAP
15 Deadlift (155/95)
15/10 Cal Ski
15 Toes to Bar
15/10 Cal Bike

Tuesday

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

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MetconMetcon (Time)10 Rounds with a partner:
50 Double unders
30 Wallballs (20/14)
15 Burpees5 rounds each, You go, I go.Cool-DownWarm-up (No Measure)1 Minute Couch Stretch Each Leg
1 Minute Lying Glute Stretch Each Leg
:30 Child Pose with reaches Each Side
:30 […]

Monday 11/19/18

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

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Power Clean (5 x 5)Touch and go reps
55-60%
*Superset 5 x 3 Broad Jumps*Metcon (Time)400 M Run
30 Box Jumps (24/20)
30 DB Overhead Squats (50/35)
400 M Run
20 Box Jumps
20 DB Overhead Squats
400 M Run
10 Box Jumps
10 DB Overhead […]

Sat Hero WOD 11/17/18

Announcements”Nothing ever goes away until it teaches us what we need to know.” — Pema ChödrönCrossFit First Creek – CrossFit

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Bulger (Time)10 Rounds for time of:
150m Run
7 Chest-To-Bar Pull-ups
7 Front Squats, 135#
7 Handstand Push-upsIn honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009To learn more about Bulger click […]

Friday

Announcements”Nothing ever goes away until it teaches us what we need to know.” — Pema ChödrönCrossFit First Creek – CrossFit

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MetconMetcon (Time)For time:
70 Power clean @ 50% of your 1 RM.

*Every 3:00, starting at 0:00
15 Sit-ups
8 Pull-ups

Thursday

Announcements”Nothing ever goes away until it teaches us what we need to know.” — Pema ChödrönCrossFit First Creek – CrossFit

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WeightliftingShoulder Press (3×8 )Superset
3×10 H-RotationsMetconMetcon (AMRAP – Rounds and Reps)12 Minute AMRAP
3, 6, 9, 12, 15….
Deadlift (155/95)
DB Push press (2×50/35)

Wednesday

Announcements”Nothing ever goes away until it teaches us what we need to know.” — Pema ChödrönCrossFit First Creek – CrossFit

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WeightliftingBack Rack Lunge (4×8 each leg)*Superset*
4×3 high box jumps immediately following your lunges.

1 set every 3:00.MetconMetcon (Time)6 Rounds for time:
200m Run
12 Hang power snatch (95/65)
Rest 1:00Score total time including the rest.
20 minute time cap.

RX+
200m […]

Tuesday

Announcements”Nothing ever goes away until it teaches us what we need to know.” — Pema ChödrönCrossFit First Creek – CrossFit

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MetconMetcon (Time)Partner up for time!
50 Ring Dips
50 Box Jumps
50 Pull-ups
10 Rope Climbs
30 Synchro Burpees
30 Synchro Toes to bar
30/20 Cal bike (each)

Monday

Announcements”Nothing ever goes away until it teaches us what we need to know.” — Pema ChödrönCrossFit First Creek – CrossFit

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WeightliftingPower Clean (5×5 Touch and go @ 50-55% of new 1RM )After each set immediately perform 5 deadlift at prescribed. Nice, smooth reps.MetconMetcon (AMRAP – Rounds and Reps)15 Minute AMRAP
12 Stick sit-ups
14 DB […]