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26
Mar

Lean Machine

By: 321go 1 Comment

Split jerk 010 

Heather continues to work hard and because of her unshakeable workout ethic she continues losing inches off of her clothing size.  Way to work Heather it is really starting to show!

Fryday WOD

Burpee Box Jumps

Thrusters BB

Sit-ups

1 • 2 • 3 • 4 • 5• 6 • 7 • 8 • 9 • 10

Cool Down 

Wall Plank (feet on wall, hands on ground)
1 min • 45 sec • 30 sec

Advanced • Intermediate • Foundational
Scale to capabilities

25
Mar

3 2 1 Go!

By: 321go Leave a Comment

Split jerk 012 

Allison prepares for her first set of full cleans.  We are glad to have you back full time Allison, it just wasn't the same without you. 

Thursday WOD

Snatch Deadlift
Hang Power Snatch
Over Head Squat

Mutant Men 95lbs./Women 65lbs.

21 • 15 • 9

15 • 11 • 9

11 • 9 • 7

Cool Down 

Weighted Box Step-ups 504030  (1 step= 1 rep)

Advanced • Intermediate • Foundational
Scale to capabilities

24
Mar

Heavy Training

By: 321go 2 Comments

Split jerk 007 

Mitch throws around 90% of his bodyweight during Monday's workout.  I bet it feels good to know you will be able to toss your fighting oppenent's  bodyweight around like a feather.  We can't wait until your next fight!  Keep working hard Mitch.

WOD

Benchmark Wednesday

HELEN

400m 400m 200m Run

21 Choppers

12 Pullups

3 rounds for time

Unmodified Men use 55 lbs./Women 35 lbs.

Advanced IntermediateFoundational
Scale to capabilities

23
Mar

Split Jerk Fever

By: 321go Leave a Comment

Split jerk 005 

Cindy quickly learns how to make the split jerk look professional.  I am very impressed and pleased at how fast everyone picked up on the split jerks today.  You guys all deserve a pat on the back. 

Tuesday WOD

Run                 400m 400m200m
Jump Ropes       1007550
Wall Ball Sit-ups   201510
Burpees               15105

3 21 Rounds

Cool Down 

Kettlebell Swing Snatches (L+R=1 rep)

25 • 20 15

Advanced • Intermediate • Foundational
Scale to capabilities

22
Mar

Battle Cry

By: 321go Leave a Comment

Mar2 008 

James lets out a battle cry during an intense set of dive bomber push-ups.  You never have to ask yourself if James ever holds anything back.  He always puts it all on the line in every WOD.  And after each workout you can always find him in a sweaty crumbled mess on the mat with a smile on his face.  Keep pushing James.

Monday WOD

3 Full Cleans
5 Split Jerks (or push presses)
7 Back Squats

As many rounds as you can in …

Mutant 3/4 BW or more.

151210 minutes

Cool Down 

Weighted Push-ups

403020 reps

Advanced • Intermediate • Foundational
Scale to capabilities

20
Mar

Elbows High and Outside

By: 321go Leave a Comment

Elbows high 

Luke Demonstrates, almost perfectly, what the meaning of elbows high and outside really means.  You've come a very long way physically Luke.  Keep up the hard work we are all amazed. 

 

Friday WOD

Push Press
Box Jump
Dips

21 • 15 • 11 • 9

21 • 15 • 9

15 • 11 • 9

11 • 9 • 7

Cool Down 

Run 800400200

Mutant Advanced • Intermediate • Foundational
Scale to capabilities

18
Mar

Rack it Up

By: 321go Leave a Comment

3-9-09 008 

John takes a few breaths after racking a power clean.  What some of you might not have known about Olympic weightlifting is that the second pull of a clean or a snatch is the most powerful movement in the entire sports world.  You won't find more power output anywhere. 

Tabata Thursday WOD

Push-up
Sit-up
Squats

20 sec. work / 10 sec rest, 8 round of each
Record lowest rep per element, record total

864 rounds

Cool Down 

Strict Press

403020 reps

Advanced • Intermediate • Foundational
Scale to capabilities

18
Mar

Who Needs Stairs?

By: 321go 1 Comment

Rope 

Most people use the stairs when they go from floor to floor except for Mitch, who would much rather climb the rope than take the easy way up. 

Wednesday Benchmark WOD

50 3520 Pull-Ups
400200200 m Run
211511 Thrusters
800 400200 m Run
211511 Thrusters
400200200 m Run
50 3520 Pull-Ups

Prescribed Thruster Weight
Men: 95#
Women: 65#

Cool Down 

Core test

Advanced • Intermediate • Foundational
Scale to capabilities

16
Mar

Hang Power Heather

By: 321go Leave a Comment

Fri 005 

Heather blasts right through her hang power cleans Monday with near perfect form.  Excellent work Heather, I bet it feels good to have made it to the red level workouts and staying intense!

Tuesday WOD

Kettlebell Swings

Snatch Squats

Weighted Push-ups

10 • 9 • 8 • 7 • 6• 5 • 4 • 3 • 2 • 1

Cool Down 

K2E
40 • 
30 • 20

Advanced • Intermediate • Foundational
Scale to capabilities

15
Mar

Coming to Huber Heights!

By: 321go Leave a Comment

Brad
We are proud to announce that CrossFit Troy and CrossFit Creek will be opening their 3rd partner affiliate. We will be opening another training center in Huber Heights in May. One of the partners of this new venture will be Brad Miller (pictured here doing Fight Gone Bad). More information to be coming soon!

Our mission is to bring world class coaching and training methods to the general public in the Dayton Area.

Monday WOD

13 Pull-ups
13 Hang Cleans
13 Wall Balls Shots

Why 13? We missed Friday the 13th last week.

432 rounds

Cool Down

Deadlifts (Body Weight)
43
3323

Advanced Intermediate Foundational
Scale to capabilities