­

January 2019

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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 […]

Friday 01/11/19

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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 […]