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December 2018

Wednesday

CrossFit First Creek – CrossFit

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Warm-upWarm-up (No Measure)WARM-UP, GENERAL
• Partner A rows for 1 minute while partner B does running single-unders. Switch places then repeat one more time through so that each person has rowed twice and executed the running single-unders twice.
• 10 Squatting Y-raises https://www.youtube.com/watch?v=aznmplQ6QuQ
• 10 PVC Sotts press
• 10 Prone Scorpion

WARM-UP, THRUSTERS
With […]

Christmas 2018

CrossFit First Creek – CrossFit

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MetconTwelve Days of Christmas WOD (CFFC) (Time)1st Day 1 Front Squat (Rx 135/85) (Rx+ 155/105)
2nd Day 2 Clean and Jerk (135/85) (Rx+ 155/105)
3rd Day 3 Dead Lifts (135/85) (Rx+ 155/105)
4th Day 4 HSPU
5th Day 5 Burpees
6th Day 6 Wall Ball Shots (20/14)
7th Day Sit Ups
8th Day 8 KB Lunges […]

Monday

CrossFit First Creek – CrossFit

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Warm-upWarm-up (No Measure)WARM-UP, GENERAL
• Jog 200 meters
• 10 V-ups
• 1 Min/side couch stretch against the wall.
• 10 Split Jumps
• 10 Broad jumps
• 10 PVC pass throughs + behind the neck press

WARM-UP, TOES-TO-BAR

10 Active Passive Hangs.
10 Kip swings

6 Kipping T2B or kip swings.

WARM-UP, PUSH-UPS

2 rounds
30 Sec plank hold to planche […]

Saturday Pre-Christmas WOD 2018

CrossFit First Creek – CrossFit

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MetconTwelve Days of Christmas WOD (CFFC) (Time)1st Day 1 Front Squat (Rx 135/85) (Rx+ 155/105)
2nd Day 2 Clean and Jerk (135/85) (Rx+ 155/105)
3rd Day 3 Dead Lifts (135/85) (Rx+ 155/105)
4th Day 4 HSPU
5th Day 5 Burpees
6th Day 6 Wall Ball Shots (20/14)
7th Day Sit Ups
8th Day 8 KB Lunges […]

Heavy Legs

CrossFit First Creek – CrossFit

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Warm-upWarm-up (No Measure)3 sets of the following:

30-sec for each movement in the wrist series. https://youtu.be/4_n22O5CAXg
10 Back Extensions(Supermans)
10 Arm rotations (5 forward/5 backward).
30-sec lat stretch against box/bench.

10 Side lunges.

WARM-UP, MEDICINE-BALL CLEANS
Grab a lighter ball than what you intend to use for the workout.

8 MB DL.
8 MB DL + shrug.
8 MB […]

RAGE

CrossFit First Creek – CrossFit

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Warm-upWarm-up (No Measure)WARM-UP, GENERAL & DOUBLE-UNDERS
• 1-min Singles, focusing on “tall and floaty” jumps
• 1-min Downward dog stretch, peddling out the feet to stretch the calves
• 1-min Singles, focusing on relaxing the shoulders while jumping
• 1-min Mtn climbers, holding the stretch for 3-5-sec/side
• 1-min Penguin clap jumps (Video: https://youtu.be/lM0G8kO2Pks?t=18)
• […]

EMOM Push Presses/Split Jerk

CrossFit First Creek – CrossFit

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Warm-upWarm-up (No Measure)WARM-UP, GENERAL
3 min of Cardio
3 rounds of:
• 10 Spiderman stretches https://youtu.be/dG9lniL65wU
• 10 Plank to squat jumps (stepping is a scaling option).

• 10 PVC pass throughs

Then,
• 10 Active Passive Hangs
• Shoulder Prehab

WARM-UP, SPLIT JERK

With Empty Bar
6 Strict Press
6 Push Press
6 Press from split stance
6 Jerk balance https://youtu.be/Zxw0HONcK_w
6 […]

Hang Power Clean 6×2

CrossFit First Creek – CrossFit

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Warm-upWarm-up (No Measure)WARM-UP, GENERAL
3 – min Cardio
3 Rounds of the complex of:
3 Dead Lift
3 Hang Power Clean
3 Power Clean
• Begin with an empty barbell for the first round and add a light to moderate load for the last 2.

Tricep Smashers
Wrist StretchWeightliftingHang Power Clean 6×2 (6×2)Hang Power Clean for load:
#1: […]

Inverted Elizabeth

CrossFit First Creek – CrossFit

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Warm-upWarm-up (No Measure)WARM-UP, GENERAL
3 Rounds of:
• 50 Single-unders or 25 Double Unders
• 15 Air Squats
• 5 Strict pull-ups (use bands for assistance as needed)

Then,
10 Squat Stretches (Third World Squat)
10 Squat Reach (Hold bottom of squat and reach up with one arm)
10 Knee Push Aways (Hold bottom of squat and […]

Saturday Hero WOD 12/15/18

CrossFit First Creek – CrossFit

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Warm-upWarm-up (No Measure)15 Air Squats
Group Prancersize Mode – Trot (200 m)
Ring Tag
___
with 45#/35# Barbell
10 Good Mornings
10 Bent Over RowsMetconPK (Time)5 Rounds for time of:
10 Back Squats, 225#
10 Deadlifts, 275#
400m Sprint
Rest 2-MinutesIn Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013To learn more about […]