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27
Dec

Good times

By: 321go 1 Comment

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The day after Christmas my family wanted to do a WOD at the new Creek Building.  We had quite a crowd.  

Monday WOD

Jump 150 or  50 DU (Do only once at beginning of WOD)

+++

30 Med Ball Sit-ups

20 Ring Dips

10 Over Head Squat  115/75

+++

Jump 150 or 50 DU (Do only once at the end of WOD)

3  2  1  Rounds

Cool Down

Strict Pull-Ups 3  2  reps

Advanced  Intermediate  Foundational

Scale to capabilities 

23
Dec

christmas eve!

By: 321go Leave a Comment

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The only class to day will be at NOON!!!!!!!!!!!! There will be no class Friday!

Thursday WOD

10 Dive Bomber Push ups 
Box Line
20 Buprees
Box Line

30 Pull ups
Box Line
40 Hollow Rocks
Box Line
3  2  1  Rounds

Box Line= A row of boxes set up so people jump up on one and then jump down, then repeat for the whole line of boxes.

Cool Down

Go home and spend time with your family

Advanced  Intermediate  Foundational

Scale to capabilities 

22
Dec
By: 321go 2 Comments

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Getting in and out of the band can be hard… Its a good thing Kevin doesn’t need one anymore!

Holiday Hours

There will only be one class thursday. It will be at noon!

There will be no classes Friday

Wednesday WOD

Choppers
K2E
Jump Squats (weighted DB- M 35 W 20)

21-15-11-9

15-11-9-7

11-9-7-5  

Cool Down

Run

1 mile  3/4 mile  • 1/2 mile  

Or TGU

20  15  • 10 

Advanced  Intermediate  Foundational

Scale to capabilities 
 

http://centervillecrossfit.com/crossfit-from-boundless-television-on-vimeo-getting-in-and-out-of-the-band-can-be-hard-its-a-good-thing-kevin-doesnt-need/

21
Dec

Santa's Little Helper

By: 321go 1 Comment

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Craig”s shirt says “Santa’s little helper…” enough said

Holiday Hours:

Thursday there will only be 1 WOD at noon!

No Classes on Christmas

Tuesday WOD

50 Push ups 
50 Situps
50 Double Unders 

3  2  1  Rounds

Cool Down

Wall Sit

2  1.5  •  

Advanced  Intermediate  Foundational

Scale to capabilities 

20
Dec

Ugly group

By: 321go 2 Comments

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The 4:30 class had a fun time with the Ugly sweater chipper.

Holiday times

there will only be one class Thursday Christmas eve at noon! We will be closed for Christmas

Monday WOD

5 OHS
5 Back Squats
5 Rack Thrusters (do a thruster with the bar on your back)
5 Push Press
5 Push Jerks
5 Burpees

1/2 Bodyweight.  Use the same weight and same bar for all. 

4  3  2  Rounds

Cool Down

Pull ups

50  40  30

Advanced  Intermediate  Foundational

Scale to capabilities 

17
Dec

UGLY sweater WOD

By: 321go 1 Comment

Here is David making sweat angels.  He was just certified last week and is coaching at the WPAFB.  But also going to be helping around at his home, Crossfit Creek.  

DON’T FORGET YOUR UGLY SWEATER FOR TODAY’S WOD! IT IS A MUST!!!!!!!!!!!!!!!!!!! 

Friday WOD

This chipper is an adapted version of the final WOD at the 2009 National CrossFit Games. Something extra special as we get ready for the Holidays.

15 Full Cleans
30 TTB
30 25 20 Box Jumps
15 Hand Stand Push ups
30 Push Presses
30 Double Unders
15 Thrusters
30 Pull ups
30 20 10 Burpees
100 75 50 Lunges
 
Use the same weight and same bar for all. 

Cool Down

Stretch

Advanced  Intermediate  Foundational

Scale to capabilities

16
Dec

A picture tells a 1000 words

By: 321go Leave a Comment


Steve just got finished with a WOD…. I’ll let you guys decided how it went…

ALSO FRIDAY IS UGLY SWEATER WORKOUT! Go to your nearest thrift store and pick out a sweater to workout in

Thursday WOD

Air Squats 
Double Unders (x3 if single jumps)
 
200 • 150  100  of each, any way

Cool Down

Bear Crawl – Across gym and back (80 ft)

7 •  3

Advanced  Intermediate  Foundational

Scale to capabilities


15
Dec

New Building = new rig!

By: 321go 5 Comments

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The new rig is in! 

Wednesday WOD

3 Deadlifts (mutant m 315/w 215)
5 Clapping Push-ups (or side 2 side)
14 Supermans
 
10 8 6 Rounds

Cool Down

Weighted Sit-ups 100 75 50

Advanced  Intermediate  Foundational

Scale to capabilities

14
Dec

Mr. Little Big Toes

By: 321go 2 Comments

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Mike has made fun of everyone that had a pair of 5 fingers for a while now.  A couple months ago Mike told David that he would buy a pair when David could full Snatch 135.  Well last week David did it.  (175lb btw) So Mike held up his end of the deal.  Here he shows off his very own pair! But he did get a pair of brand new ones with a very cool tread!  

So Mike welcome to the Five Finger MAFIA!

Tuesday WOD

Strict Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Cool Down

15 Rope Climbs

Advanced  Intermediate  Foundational

Scale to capabilities

13
Dec

First WOD in the new Building

By: 321go 2 Comments

Allison helps david stretch. 

We haven't marked out the running routes yet for the new building so you get one of Mitch's Customs 🙂 enjoy!

Our new address 3224 Dayton Xenia Road.  Behind Wendy's

Monday WOD

50 35 25 Double Unders (or 3x)

25 20 15 Push ups

15 10 7   Thrusters (m-95/w-65)

10 7  5    Burpees

4 Rounds

Cool Down

Flip Choppers 60 50 40

Advanced  Intermediate  Foundational

Scale to capabilities