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January 2019

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, […]

December 2018

Monday 12/31/18

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-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. Video: […]

Saturday 2018 Hero Finale

CrossFit First Creek – CrossFit

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MetconTommy Mac (Time)For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 […]

Friday

CrossFit First Creek – CrossFit

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Warm-upWarm-up (No Measure) WARM-UP, GENERAL
• 5 rounds on the rower or bike of 50-sec moderate pace, 10-sec fast or ROWLING!

WARM-UP, BACK SQUAT
8 PVC kang squat. Video: https://youtu.be/p2cQp1aAWjc
8 Empty bar kang squat.
3 Back Squats every 2 minutes for 5 sets increasing weight until the clock begins for the first working […]

Thursday

CrossFit First Creek – CrossFit

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Warm-upWarm-up (No Measure)WARM-UP, GENERAL & C2B PULL-UPS AND FRONT SQUATS

Shoulder Pre-Hab

• 20 Arm circles, forwards
• 10 Air Squats
• 10 Scap push-ups
• 10 Active Passive Hangs

• 20 Arm circles, backwards
• 10 Empty Bar Front Squats
• 10 Press
• 5 Pull-ups

• 20 Chest openers (door jam stretch on rig)
• 10 Front Squats, […]