Announcements
New 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
Metcon
Metcon (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, … reps
135/95 pound Clean and jerk
Toes-to-bar
Then Rest 55 seconds
21 Bench Press 185/125 (*Floor Press)
2018 m Row or Ski
+1 Ring MU
The basis of this WOD is our community stats from last year:
127 New Athletes
2.4 Classes attended per week
13.4k Classes attended (WOW)
5.5k Rx WODs performed
Bench Press was the most PR’d lift of the 2.1k PRs
All of this in 2018 and we’re ringing in 1 new year!!
Of course – scale the weights accordingly.
Sub 3 Pullups and 3 Dips for the MU.
Metcon
Metcon (Time)
Almost Yearly Perfect
AFAP
365 Single Unders
Then Rest 24 seconds
7 minute AMRAP of CFG 13.4 Scaled
3, 6, 9, … reps
115/65 pound Clean and jerk
Knee Raises
Then Rest 55 seconds
21 Bench Press 135/85 (*Floor Press)
2018 m Row or Ski
+1 Ring Row
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